I've used this recipe many times and think I have got it down pretty well so I thought I'de share it. I personally think these are very delicous, inexpensive and quite convenient.
1) 5 cups of oats (I use Quacker Quick oats)
2) 12 scoops / 2 cups of protein powder (Highly suggest vanilla, I've tryed many other but none are even close)
3) 2/3 cups of peanut butter (I use organic/natural)
4) 1 cup of unsalted peanurs
5) 2 cups of milk
6) 1 tbsp. of vanilla (optional)
You can also add extras aswell if so desired (raisens, walnuts, ect.)
First add 5 cups of your choice oats to a large bowl.
Next add 2 cups protein powder.
Then 2/3 cups of peanut butter.
Add 1/3 cups of whole peanuts. You'll need the other 2/3 cups later.
Pour in the 2 cups of milk.
Now use a large spoon to mix your ingredients together until you form a thick paste. You should be able to stick the spoon in, hold the bowl sideways and it should stay up for several seconds. If its too wet add some oats, if its too dry add some milk. If you follow my amounts you should be fine.
01-07-2011, 08:43 PM #1
Making Protein Bars for Dummies (Pictorial)
01-07-2011, 08:44 PM #2
Next get one of those large baking sheets and line it with tin foil. I like to spray the foil with pam, it helps you move the paste into place and remove the tin foil later.
Scoop the paste in as evenly as possible on the sheet.
Use your hands to push the paste evenly on the sheet. I spray pam on my hands when doing this, I find it helps to keep the paste from sticking to your hands too much. Once its even distributed I use an open palm to smack it down to compact it. I find that it helps them keep their bar shape later.
Place 2/3 cups of peanuts on a cutting board and use a rolling pin you break them down.
Sprinkly the peanut pieces on the brick of paste and use an open palm to smack them down flush with the top of the brick. I find this helps them become part of the bar so they wont fall off when handleing later.
Saran wrap it, put it in the fridge and let it set overnight.
Take it out of the fridge, take the saran wrap off and lay it upside down on a cutting board. Remove the baking sheet and peel off the tin foil.
Use a pizza slicer too cut up the brick into bars. I find 20 to be a good number and that what I will base my nutrition info on later. (I cut them up stupidly, I should have made 4 slices length wise and 3 width wise not the other way around for a bar shape instead of a square.
01-07-2011, 08:45 PM #3
Almost done, grab a plate and line the bottom with saran wrap. Place 3 or 4 bars around the edge and cover with another layer of saran wrap. Repeat this until you've built a pyramid with numerous sealed layers. This will keep the bar fresher by only allowing one layer to be exposed when grabbing bars at a time.
Enjoy, I find the best way to take these on the go is lay them on a square of saran wrap and fold them up and use the saran wrap as a wraper later so you don't have to touch them with your bare hands.
Calories = 5610
Fat (g) = 219
Saturated Fat (g) = 48
Trans Fat (g) = 0.2
Sodium (mg) = 1340
Carbs (g) = 402
Fibre (g) = 68
Suger (g) = 51
Protein (g) = 491
Per bar (20 bars)
Calories = 281
Fat (g) = 11
Saturated Fat (g) = 2.4
Trans Fat (g) = 0.0
Sodium (mg) = 65
Carbs (g) = 20.1
Fibre (g) = 3.4
Suger (g) = 2.6
Protein (g) = 24.1
Last edited by Shea_G; 01-07-2011 at 08:51 PM.
01-07-2011, 08:47 PM #4
- Join Date: Aug 2008
- Location: United States
- Stats: 5'10", 666 lbs
- Posts: 17,519
- Rep Power: 208247
01-07-2011, 08:52 PM #5
- Join Date: Nov 2008
- Location: Sacramento, California, United States
- Age: 33
- Stats: 5'7", 174 lbs
- Posts: 5,161
- Rep Power: 5122
One of the greatest posts I've seen in a while. Thank you for showing pictorially how easy it is to make your own protein bars. And it doesn't stop at this. You could easy cross mix protein powder types (starting with two batches and mixing them at the very end to have the swirls) and have pb and chocolate bars with peanuts and chocolate chips.
But yeah, animal heads in the kitchen...o_O
Quality post though...will read again. Repped.
Edit: On a side note, if you freeze them, they will thaw over time for later consumption. For example, long road trips, or being at work. Of course, this is after cutting them up.Short term Goal: To cut back before bulking like a demon.
Mid term Goal: To find myself.
Long term Goal: To get what's mine.
67 lbs in 9 years and still counting... (started at 100lbs)
It's a hater's job to hate. So let them hate...
01-07-2011, 08:53 PM #6
01-07-2011, 08:53 PM #7
- Join Date: Jan 2010
- Location: California, United States
- Stats: 5'7", 160 lbs
- Posts: 3,015
- Rep Power: 4598
01-07-2011, 08:53 PM #8
01-07-2011, 08:54 PM #9
01-07-2011, 08:56 PM #10
01-07-2011, 09:06 PM #11
- Join Date: May 2010
- Location: Texas, United States
- Age: 26
- Stats: 5'10", 175 lbs
- Posts: 2,073
- Rep Power: 1874
When I saw the muscle milk in the first picture I didn't have high hopes, alas you made it into an awesome tutorial. I've never seen such a detailed protein bar how-to
Additional reputation given!Training Log
"Attention campers, lunch has been canceled today due to a lack of hustle. Deal with it!"
-Tony Perkins in Heavyweights
01-07-2011, 10:05 PM #12
01-07-2011, 10:30 PM #13
01-07-2011, 10:36 PM #14
- Join Date: Apr 2007
- Age: 26
- Stats: 5'7", 230 lbs
- Posts: 301
- BodyPoints: 2349
- Rep Power: 102
I gotta try this! Repped!"I would rather make my name than inherit it"
"Nevermind what haters say, Ignore them til they fade away"
"Yond Cassius has a LEAN and HUNGRY look; He thinks to much: such men are dangerous."- William Shakespeare
"He who makes a Beast of himself gets rid of the pain of being a Man"
01-07-2011, 11:53 PM #15
01-08-2011, 12:21 AM #16
01-08-2011, 03:05 AM #17
01-08-2011, 03:13 AM #18
01-08-2011, 07:53 AM #19
They just dry out right away, especially the edges. I dont see why you would really want to though, they work perfect the way they are.
If after you make them you would like them a bit harder (I personally like them soft, taste better and has better consistency) you can dry them out by letting them get some air by leaving the saran wrap off for a couple of hours or a day.
01-08-2011, 08:03 AM #20
- Join Date: Apr 2009
- Location: Newcastle, England, United Kingdom (Great Britain)
- Stats: 5'8", 168 lbs
- Posts: 21,880
- Rep Power: 28164
01-08-2011, 08:10 AM #21
01-08-2011, 08:14 AM #22
01-08-2011, 08:16 AM #23
01-08-2011, 08:18 AM #24
01-08-2011, 08:19 AM #25
- Join Date: Jan 2009
- Location: United States
- Age: 25
- Stats: 5'11", 209 lbs
- Posts: 8,673
- Rep Power: 4113
01-08-2011, 09:32 AM #26
Shoulder Surgery (bankart repair)- 03/12/2010
- Join Date: Oct 2008
- Location: Toronto, ON, Canada
- Age: 33
- Stats: 5'2", 118 lbs
- Posts: 11,388
- Rep Power: 89366
Breast Augmentation Surgery- 08/31/2011
Quit smoking (again)- 06/07/2013
RIP Slash_ aka Tim- 06/28/1989 - 02/08/2013 <3
~Forever On Spread Because I don't Use My 5 a Day Like I Used To crew~
01-08-2011, 09:47 AM #27
01-08-2011, 10:21 AM #28
01-08-2011, 10:28 AM #29
01-08-2011, 10:51 AM #30
By kid dynamite in forum SupplementsReplies: 9Last Post: 03-27-2004, 02:50 PM
By kid dynamite in forum Product Reviews - Help Out!Replies: 0Last Post: 03-27-2004, 09:48 AM
By ranjy in forum SupplementsReplies: 5Last Post: 03-16-2004, 03:45 PM
By Gollan in forum Over Age 35Replies: 7Last Post: 08-17-2003, 02:27 AM
By Overload in forum Over Age 35Replies: 42Last Post: 07-15-2003, 10:26 PM