Directions for Making Protein Bars
Nutrition bars are a popular snack and on-the-go meal replacement. There are many different types of bars available, all with different levels of protein, fat, sugar and carbohydrates. Protein bars are specifically designed to help lose fat and build muscle, particularly in weightlifters and body builders. Many of the protein bars on the market contain sugar and saturated fat. Homemade protein bars will not only allow you to control what ingredients are used, but also will help to save a little money.
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Ingredients
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The perfect protein bar will provide less than 300 calories and be made from approximately 45 percent protein, 40 percent carbohydrates, less than 10 percent fat and less than 5 percent sugar, if they contain any sugar at all. Some type of protein powder, such as whey isolate, is normally used. Powdered milk can also supply some protein, but the carbohydrates that it provides must be counted as well. Cream cheese is often used to supply the fat in protein bars since it contains no trans fats. Natural peanut butter in small amounts is a good choice.
Grains such as wheat germ, rolled oats, oat bran or whole-wheat flour are typically used to give the bars bulk. If using oats, try dry-cooking them in a frying pan over medium heat until toasted for a richer flavor. Sweetness can be added to the bar using small amounts of honey, brown sugar or sugar-free maple syrup.
Many different types of liquids can be used to moisten the batter such as orange juice, soy milk or unfiltered apple juice. While some of the liquids will also lend flavor to the batter, spices or extracts can be added as well. A bit of cinnamon and some vanilla extract will lend a nice underlying flavor to the bar. If the protein bars are to be baked, they will need a binding agent. Depending on the amount of batter being made, one egg or two egg whites should be plenty. Consider adding raisins or an assortment of chopped, dried fruits to the bars for added flavor and texture.
The U.S. Department of Agriculture's online National Nutrient Database will help to determine nutrition values for the any ingredients that will be used to make the protein bars.
Recipe
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Protein bar recipes can be simple or complicated. A simple mixture of hazelnut butter, heavy cream and chocolate-flavored whey protein make a quick and easy protein bar. Bars that are not cooked tend to have a shorter shelf life, so it is best to make them individually or in very small batches.
A more complicated recipe uses 3-1/2 cups of oats, 1-1/2 cups of dried milk, 1 tablespoon cinnamon, 1 cup sugar-free maple syrup, 2 scoops of whey protein powder, 2 egg whites, 1-1/4 cup orange juice, 1 teaspoon of vanilla extract and 1 cup of chopped, dried fruit. Spray a 9-inch-by-13-inch baking pan very lightly with canola oil and spread the batter in the pan. Bake in a 325-degree oven for approximately 15 minutes or until golden brown. When cool, cut into 10 bars and store in an airtight container for up to two weeks.
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