Protein Squares *RECIPE*

lp4life · 05-04-2006, 10:05 PM

So today I was looking on the net and came across a recipe for fat/sugar free Banana Bread. I decided to make it, only I twisted it into Banana Protein Squares...

It turned out awsome, so Im posting the modified recipe for you:

4 Large Over Ripe Bananas Mashed
1 Cup Whole Wheat Flour
5 Scoops Whey Powder
1/2 Cup Rolled Oats
Splash of Non-Fat Milk
Splash of Sugar Free Davinci Syrup(not needed)
1/2 Cup Splenda
1tsp Baking Powder
1 Egg White

Mix this into a nice batter, then poor into a pan thats been sprayed with fat free nonstick spray. The pan should be sized so that when filled with batter it is about an inch thick of batter coverring the surface of the pan. Put into preheated oven at 350F and bake for 30 mins.

When its done, let cool and cut into squares. Now you have a high protein, fat/sugar free, Banana Bread Squares. A healthy, and very tasty snack.

matthor · 05-04-2006, 10:11 PM

banana bread is a tremendous love of mine, i owe u an enormous debt of gratitude - plz accept these reps as a token

u dont have the nutrition figures for these do u? if u say yes i will have ur baby

lp4life · 05-04-2006, 10:20 PM

Using my personal knowledge, and with some help from fit day I came up with this for a general nutritional value....

I am basing it off the batch I made, which was 12 squares measuring roughly 4" x 4" and about 1.5" thick. So per serving(1 square) would be:

151 Cals
13g Protein
23g Carbs (3g Fiber)
1g Fat *as a result of modifying recipe)

squat_princess · 05-04-2006, 10:21 PM

I just happened to be on fitday.com, and inputed all the ingredients as listed. Note I used Optimum Nutrition protein shake which has 24g protein/scoop, and voila, this is what I came out with for the entire batch.

Totals cals 1845 fat 15 carbs 286 protein159

If you cut it up into say 10 pieces, then you get 184.5 cals, 28.6 carbs, 15.9 protein

SaltWaterTaffy · 05-04-2006, 10:22 PM

what flavor of whey did you use? i will add this recipe on my list of things to try,

hope you didnt use myopro banana whey, that **** is nasty

squat_princess · 05-04-2006, 10:22 PM

Quote:

Originally Posted by lp4life

Using my personal knowledge, and with some help from fit day I came up with this for a general nutritional value....

I am basing it off the batch I made, which was 12 squares measuring roughly 4" x 4" and about 1.5" thick. So per serving(1 square) would be:

151 Cals
13g Protein
23g Carbs (3g Fiber)
1g Fat *as a result of modifying recipe)

lol, beat me to it

lp4life · 05-04-2006, 10:24 PM

Quote:

Originally Posted by SaltWaterTaffy

what flavor of whey did you use? i will add this recipe on my list of things to try,

hope you didnt use myopro banana whey, that **** is nasty

I used cookies and cream flavor'd ON 100% Whey. Im gonna try it next time with some rocky road I have left over. Any flavor would be fine I am guessing.

Thanks for the help squat_princess, reps for you.

matthor · 05-04-2006, 10:26 PM

Quote:

Originally Posted by lp4life

Using my personal knowledge, and with some help from fit day I came up with this for a general nutritional value....

I am basing it off the batch I made, which was 12 squares measuring roughly 4" x 4" and about 1.5" thick. So per serving(1 square) would be:

151 Cals
13g Protein
23g Carbs (3g Fiber)
1g Fat *as a result of modifying recipe)

so is a Rumplestilsken arrangement ok for delivery of child? might be tricky otherwise...

lp4life · 05-04-2006, 10:28 PM

You can keep the child... glad I could help you out, haha.

Let me know how they turn out for you, enjoy.

lp4life · 05-05-2006, 06:38 AM

Forgot about the baking powder I added, updated it onto the ingredient list. I dont know how much of a differance it makes, but I edit'd the list anyways.

Also the whey I used has a very strong/sweet flavor that almost overwhelmed the banana bread taste, but if you used maybe like a chocolate, vanilla, or plain flavorred whey that is less powerfull Im sure it would be the same banana bread taste that many of us love.

\S/ · 05-05-2006, 07:00 AM

Christ these look like they'll taste GREAT.

Anyone want to make some and ship them to me?

reagan123 · 05-05-2006, 07:20 AM

i'm interested in these too.. maybe i'll try and make some this weekend.

slecompte · 05-05-2006, 07:25 AM

A good substitute I've found if your diet plan doesn't include bananas is use quaker low sugar banana bread flavored oatmeal in place of the bananas
And add 2-3 egg whites to the recipe
I omitted the flour added 1/4 c flaxmeal
added pinch of salt to help baking powder (make recipe fluffy)
if recipe ends of being too dry just add water till it's a pancake consistency
Dash of cinnamon and nutmeg

lp4life · 05-05-2006, 08:51 AM

You just reminded me that I also added an eggwhite. Yikes, sorry I keep forgetting to list ingredients, it was late when I made the thread. Updated!

Now...I am sure thats everything I added, so enjoy!

lp4life · 05-05-2006, 04:54 PM

Quote:

Originally Posted by reagan123

i'm interested in these too.. maybe i'll try and make some this weekend.

good luck

futibolista · 05-05-2006, 08:01 PM

im thinkin bout addin a tasteless powder....wonder how it would come out

CinciBoy23 · 05-06-2006, 09:15 AM

I just made these today with ON chocolate whey powder.

They turned out to be awesome. Great recipe.

lp4life · 05-06-2006, 10:45 AM

I would have preferred them with a flavorless whey powder, then you would get the full on banana bread taste.

Mine taste real sweet like the cookies and cream powder, with a hint of banana bread lol.

Glad you enjoyed them Cinciboy

alexclark · 05-06-2006, 01:22 PM

My mother happens to make some damn good banana bread. I emailed her this recipe and I'll see how well they turn out.

lp4life · 05-06-2006, 03:51 PM

Let me know how it turns out for her

wumple · 05-06-2006, 07:37 PM

I just made these. Had to bake them a bit longer to get the toothpick to come out clean (35 minutes).

I like them over magicpunt's MRBs (if anyone has tried those). I think baked bars are better than frozen bars anyway because they're portable.

All in all they turned out pretty well. Thanks for recipe!

lp4life · 05-07-2006, 03:59 PM

Glad you liked it

lp4life · 05-08-2006, 04:26 PM

Just wanted to add that these freeze fine. I made a couple batches and froze some.

CinciBoy23 · 05-08-2006, 04:32 PM

What are they like frozen? Do they get rock hard or what?

lp4life · 05-08-2006, 07:58 PM

Pretty much rock hard, yep.

tweaked17 · 05-08-2006, 11:40 PM

nice recipe! i was foolin around saturday and made something similar, with almonds and rasins (no bananas).

i don't have any splenda, so i decided to make it sugar-free. as you can imagine it wasn't a party for the tastebuds, but it got the job done.

anyway, i decided to make peanut butter icing, thought it was pretty original:

depending on how much you're making (i made a very small amount) measurements will differ, but the general ratio was 2:1:1 (PB:Milk:Plain Yogurt) blended together with an egg white and a pinch of cinnamon and vanilla extract. this came out about 10x better than the protein squares and more than made up for the taste, plus it's not loaded with sugar! after blending i froze it for a short period of time, then moved it to the fridge where it remained thick.

keep in mind, the consistency of your peanut butter matters (natty or not), but since you're not cooking this you can play around with the ingredients until it's the right consistency for you.

matthor · 05-09-2006, 12:13 AM

Quote:

Originally Posted by tweaked17

nice recipe! i was foolin around saturday and made something similar, with almonds and rasins (no bananas).

i don't have any splenda, so i decided to make it sugar-free. as you can imagine it wasn't a party for the tastebuds, but it got the job done.

anyway, i decided to make peanut butter icing, thought it was pretty original:

depending on how much you're making (i made a very small amount) measurements will differ, but the general ratio was 2:1:1 (PB:Milk:Plain Yogurt) blended together with an egg white and a pinch of cinnamon and vanilla extract. this came out about 10x better than the protein squares and more than made up for the taste, plus it's not loaded with sugar! after blending i froze it for a short period of time, then moved it to the fridge where it remained thick.

keep in mind, the consistency of your peanut butter matters (natty or not), but since you're not cooking this you can play around with the ingredients until it's the right consistency for you.

wow great idea! definately going to ahve to try that out!

did ur almond/raisin bread have protein powder in it? cos i would have guessed that would add enough flavour?

tweaked17 · 05-09-2006, 12:22 AM

yeah, 6 scoops of ON chocolate whey. not the most in-your-face flavor, but i'm not one who minds something that's rather bland. the baking kinda dries it out; maybe less next time, i was just worried about the toothpick coming out clean lol

anyone know if that high heat does anything for the availability of the protein?

DEFINITELY try the peanut butter icing. i can't believe how good it came out, especially since it was a desparate "oh **** this doesn't taste too awesome" move. i literally made it up on the spot after one bite of my creation (not that it was so difficult lol).

matthor · 05-09-2006, 12:29 AM

i have read the protein changes form or something, but the protein is still there - so dont worry about it not being a protein rich treat.

i only have vanilla yoghurt, i guess would still work?

tweaked17 · 05-09-2006, 12:34 AM

Quote:

Originally Posted by matthor

i have read the protein changes form or something, but the protein is still there - so dont worry about it not being a protein rich treat.

i only have vanilla yoghurt, i guess would still work?

would probably work - i prefer plain.

not sure, but i think most of the time with the flavored yogurt you get a lot more sugar (duh) and somewhat less protein. they also tend to be more watery (my experience is with big containers of stonyfield mostly, i know the little individual packets are usually creamier).

ideally, if i had to pick a yogurt i'd pick this awesome brand called ***E. it's greek yogurt that's the thickest and creamiest i've ever had, but it's more expensive. i think it would come out even more "spreadable" using this yogurt, but it's still pretty similar in consistency to store-bought icing when chilled!