Graeme Thomas Online [THE ULTIMATE PROTEIN BAR GUIDE]

Transcription

1 2014 Graeme Thomas Online [THE ULTIMATE PROTEIN BAR GUIDE]

2 Recipe: No Bake s No Bake s 2 cups oatmeal 5 tbsp natural peanut butter 6 scoops powder 1/2 cup dried cranberries 1/2 cup unsweetened shredded coconut 1/2 cup almond milk 2 tbsp semi-sweet chocolate chips (optional) In a large bowl, combine oats, powder, coconut, cranberries. Add peanut butter and stir till peanut butter is coated. Slowly add ~1/2 cup almond milk, stirring throughout (add just enough liquid to the mix forms a batter-like consistency). Add chocolate pieces if desired. Line an x pan with wax paper, add mixture to pan. Cover mixture with another layer of wax paper and press down till the mixture is pressed flat. Refrigerate 30-60, then cut into bars. Wrap any unused bars in plastic wrap and store in the fridge total 3 fiber 26

3 Recipe: Black Bean Brownie Bar Black Bean Brownie Bar 1 can black beans (540 ml) 1 cup almond meal 1/4 cup unsweetened cocoa powder 2 tsp vanilla extract 1 cup canned pumpkin 3 scoop 1/2 cup splenda 1/4 cup semi-sweet chocolate chips In a blender (food processor), mix beans, pea, cocoa, pumpkin, vanilla extract and splenda until a soft batter forms. If the mixture appears too solid, add 1/4 cup of water to assist wth the blending. Remove mixture from blender and add to a bowl. Stir in almond flour and continue mixing until a dough forms. Stir in chocolate chips (optional), dried fruit or chopped nuts. Press in wax-paper lined x baking pan and refrigerate for 30. Remove and cut into -10 bars. Wrap each individually with saran wrap and store. ** Whey can also be used in this recipe. I used pea simply to make a vegetarian bar for a client ** total fiber

4 Recipe: Aztec Aztec 10 1 cup natural peanut butter 5 scoop powder 4 tbsp chia seeds 3-4 tbsp almon milk Stir together peanut butter, powder and chia seeds. Add almond milk 1 tbsp at a time, continue mixing. Add only enough milk for the batter to get moist (not runny). Press into bread loaf pan lined with wax paper and place in refrigerator. After 30, cut into bars. Bars can be wrapped with saran wrap and will keep for up to a week in the refrigerator total 5 fiber 23

5 Recipe: Blueberry Cheesecake Bars Blueberry Cheesecake Bars 1 cup blueberries 1 cup cottage cheese 1/2 cup greek yogourt 1 cup high fiber cereal 1 egg 2 tbsp butter 1 tsp vanilla or almond extract 1/2 cup Splenda or Xylitol 2 scoops In a microwavable bowl, melt butter. In a food processor, grind up 1 cup of fiber cereal. In a mixing bowl, mix together melted margarine and allbran. Transfer mixture into a greased bread pan, press down until firm. Add a layer or berries. In a separate bowl, beat cottage cheese and yogourt with a hand mixer until smooth. Add egg, splenda and vanilla - continue mixing total fiber Add the powder and continue mixing until smooth. Pour mixture into pan Bake at 325 for ~40-50 min (depends on your oven, it's important to watch them and remove it as soon as the middle stops jiggling, you don't want to overcook or you'll be eating a leather boot).

6 Recipe: Banana Bread Protein Muffins Banana Bread Protein Muffins 3 ripe bananas 1/2 cup oatmeal 1-2 scoop powder 1/4 cup flax seeds 4 eggs Preheat oven to 350 degrees. Grease a bread loaf pan or use non-stick muffin cups (recipe makes 6 jumbo). Combine dry ingredients in a medium bowl (you might want to grind oats in a blender to turn them more powdery). Combine wet ingredients in a small bowl and whisk together tbsp olive oil 1 cup almond meal 1 tsp vanilla extract 1/3 cup splenda 2 tsp baking powder Pour wet into dry ingredients and mix until fully incorporated. Pour into muffin cups and bake for about 1-22 (if using a bread pan, you may need to bake for longer), or until pick inserted into middle of recipe comes out clean. Remove loaves from oven, let cool in pans for 5 and then transfer to a wire rack to continue cooling total fiber