1 cup vanilla whey protein powder
1/4 cup honey, or Stevia 7 oz. of natural peanut butter
1 cup oatmeal rolled oats 1/2 cup shelled almonds
10 pieces of aluminum foil sized
1/2 roll X 6" Freezer or ice pack blender bowl heavy
Blend oatmeal to powder and put in
large mixing bowl.
Blend shelled walnuts and almonds
to powder and put in bowl.
Add chocolate whey protein powder
to bowl and mix ingredients thoroughly.
Add peanut butter a little at a
time, blending between additions, until the mixture has
the texture of cookie dough and holds its shape when
Form a pattie one inch thick with
grooves 1/2 inch apart 1/2 inch deep on top.
Pour honey evenly over surface and
mix in well. Another healthy option is to add stevia, a
natural herbal sweetener to taste.
Form milky way size and shape blobs
of the muck with spatula and knife or spoon and wipe
onto aluminum square.
Put tin to the freezer. Chill for a
When nicely frozen, remove and cut
into bars of desired size.
Wrap each bar individually in wax
paper. I like to wrap a few then put them into a
container or plastic bag which I then put back into the
Keep the bars chilled until just
before eating, if possible. You don't need to be overly
fastidious about this (i.e. you could leave one in your
bag for an afternoon), but staying cold helps the bars
keep their shape, and keeps them from going bad. I keep
mine in the freezer then grab one out on my way to work
and keep it in the fridge at work. If you want to be
able to eat them immediately after retrieving them from
the cooler, you may want to just refrigerate them
instead of freezing.
There are lots of things you can do
with the basic recipe to spruce it up a bit.
The first thing I like to do is add
one banana to the mix to make the texture a little
chewier. More than one banana seems to make it too
gooey. Adding any kind of fruit puree or a banana will
give the bars a moister, chewier texture.
You can also try add dry spices
such as cinnamon and nutmeg. Here you can also add nuts
or seeds such as pumpkin or sunflower seeds. Just grind
them up and mix in with the oats. Walnuts and pumpkin
seeds will add omega-3s, and Brazil nuts will add
selenium (an antioxidant).
You can also try adding a shot of
coconut or vanilla flavoring. Just remember to add a
little extra oats to compensate for the added liquid.
To figure out the nutritional
breakdown (i.e. calories, fat, protein, carbs), just
total up everything you put in, and divide by the number
of bars you made (assuming you made the bars more or
less the same size).
About the Author
Jeff Behar is a senior writer for
Mybesthealthportal.com where he regularly writes about hot topics in the areas of health, fitness, disease prevention, nutrition, bodybuilding, men's health, weight loss, vitamins and supplements, and anti-aging.