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spn
11-14-2003, 05:49 AM
I've seen a lot of recipes for homemade protein bars that sound great but would like to take out the honey for me personally. Has anyone tried Splenda or anything else as a sub with less sugar?

anthonyfel
11-14-2003, 07:52 AM
You can try this recipe. It tastes great and easy to make. It not contains honey like most of recipes you can find.

It's a "no bake protein bar". Therefore, you do not run the risk to denature the ingredients.

Enjoy!

Ingredients:

5 tbsp natural peanut butter (chunky or smooth)

1/2 cup dry oats or whole grain hot cereal (uncooked)

1/2 cup oat flour (double the oats if you do not have oat flour)

6 scoops chocolate whey protein (~132 grams protein)

1 teaspoon vanilla

2 tablespoons flax seeds (optional)

1 cup non-fat dry milk

1/2 cup water (depending on what type of protein you use, you may need to add more).

Combine dry ingredients in a medium size bowl and mix well.
Add peanut butter and mix (the mixture will be crumbly and dry). Add water & vanilla. Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.

To vary this recipe, you can replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries. Chopped almonds, hazelnuts, cashews, peanuts, flax seeds, sesame seeds, pumpkin seeds, raisins, or dried cranberries would all work well.

iamtheking
11-18-2003, 07:01 AM
thats a cool recipe but is there any which does not use protein powder? subing with things like milk??

anthonyfel
11-18-2003, 07:24 AM
Why don't you want to include protein powder?

iamtheking
11-18-2003, 07:27 AM
well whey protein is very expensive where i live. a 5 pound tub of ON whey costs 85 dollars.

anthonyfel
11-18-2003, 07:40 AM
Ok. I guess you can replace whey by skimmed milk powder.
Probably it will work.

Let me know

Doogz
11-18-2003, 08:39 AM
What's the breakdown on calories, fat carbos, etc?

Look's yummy though. I just printed it out.

anthonyfel
11-18-2003, 09:30 AM
Originally posted by Doogz
What's the breakdown on calories, fat carbos, etc?

Look's yummy though. I just printed it out.

The breakdown of calories per serving is approximately :

197 calories
21 g protein
13.7 g carbohydrate (1.6 g fiber)
7.2 g fat (8% saturated fat)

musclemidget
11-18-2003, 10:31 AM
Originally posted by anthonyfel
The breakdown of calories per serving is approximately :

197 calories
21 g protein
13.7 g carbohydrate (1.6 g fiber)
7.2 g fat (8% saturated fat)

that pretty damn good. how do they taste? also, what do you think of using polyols in your homemade bars- good idea or not?

anthonyfel
11-18-2003, 11:27 AM
It tastes great and chewy. Moreover, you don't need to bake.
So, nutrients are not denatured and you save time as well.

Most of homemade protein bar recipes are made of honey and PB.
Personnaly, I guess this combination is not fine, above all if you're on a cutting diet.

Otherwise, I've ever thought to use a substitute such as polyols, gelatine...
But I'm not sure. On the one hand, I don't know what kind I should use. On the other hand, probably i could not find this kind of product.

If you manage to make another recipe, let me know.

Doogz
11-18-2003, 01:36 PM
I just mixed up a batch and just from licking the spoon, they taste pretty good. I've got about 1/2 hour to go in the freezer.

I used dry roasted/unsalted soy nuts in place of the oat flour. The store I went to sells dry snacks in big bins, and soy nuts were about the only unsugared, unspiced and unsalted. Plus lower in fat than peanuts w/protein, albeit soy, to boot.

Doogz
11-18-2003, 02:44 PM
Just tried one and it is awesome.

Need to put the rest back in the freezer, still to soft and gooey to cut up.

Doogz
11-19-2003, 09:43 AM
To any mods out there......

How about a stickie for homemade recipes?

Doogz
11-19-2003, 09:46 AM
oh no, I'm going to get flamed for sure.....

I guess I missed the first stickie....

oopsie....

musclemidget
11-19-2003, 10:13 AM
Originally posted by Doogz
oh no, I'm going to get flamed for sure.....

I guess I missed the first stickie....

oopsie....


you wont get flamed cause you noticed your mistake before we did.

user34566548717114
11-19-2003, 04:45 PM
OMG these bars are amazing i am enjoying two for dinner tonight (400) calories

the only thing I changed is I used 1 whole cup of oats as recommended (no oat flour)

then I added 3 packets of splenda and 1/4 a package of suger free pudding mix and used 1 cup of skim milk and no water

mixed it up good tastes AMAZING!!!!

props too you recipe anthonyfel

anthonyfel
11-20-2003, 12:38 AM
Well guys,

I'm happy you enjoy these bars!!

Doogz
11-20-2003, 09:38 AM
I have to keep them in the freezer. If they thaw out just a little, they really start to get messy.

mmmmmmmmmmm......pudding....

user34566548717114
11-20-2003, 11:40 AM
got any other good foods to make anthonyfel???

anthonyfel
11-21-2003, 01:14 AM
Originally posted by dvv
got any other good foods to make anthonyfel???

I get great recipes at home.
Tell me what kind of recipe with which ingredients you would like get.

Regards,

Anthony

iamtheking
11-23-2003, 06:14 PM
any good mrp shakes for us anthonyfel? i tried private messaging u but u havent replied yet.......

Bam Jesusman
11-25-2003, 06:05 AM
Anthonyfel...have not tryed these things yet but seems like they would be great. Thing is, I am looking for something I can take to school and snack on between classes. Any ideas? Cannot be kept frozen, or even cold for that matter in my locker.
Thanks man

anthonyfel
11-25-2003, 06:30 AM
Originally posted by Bam Jesusman
Anthonyfel...have not tryed these things yet but seems like they would be great. Thing is, I am looking for something I can take to school and snack on between classes. Any ideas? Cannot be kept frozen, or even cold for that matter in my locker.
Thanks man

I get a super stuff for you.

It's a kind of protein cake recipe. It's a cake Dorian Yates was used to make.


DORIAN YATES PROTEIN CAKE RECIPE

2 scoop whey (vanilla)
1 cup oats
1 cup egg whites
1 banana
Cinamon
Vanilla
Artificial sweetener (optional)



Put all ingredients in a blender and process till smooth.

Put into a pan and cook on a low heat for approximately
25-30 mn. Then, return and still cook for 10 mn.
Let cool and cut in portions.

It tastes good and it's a great snack high in protein and moderate in carbs. Moreover, you get vitamins, minerals and fibers from banana. You can take with you when you go out, if you know you couldn't have a good lunch...

Enjoy

I've made this recipe numerous times and it's wonderful.

Anthony

user34566548717114
11-25-2003, 06:47 AM
yum sounds good i will try it

thanx man, keep them commin!!!

spn
11-25-2003, 08:09 AM
BODYBUILDER MUFFINS

Preheat oven to 375


2 cups rolled oats

10 egg whites

2 Granny Smith apples, chopped

1 tsp.cinnamon

tsp vanilla

3 pkg.Sweet and Low, Splenda (not equal) or tsp. Honey

1tsp. Grated orange/lemon zest, optional

cups raisins, optional

Bake in preheated 375 degree oven 15-20 minutes. Store in ziplocks in refrigerator.

I even added a scoop of vanilla ppowder for extra protein and a few blueberries

spn
11-25-2003, 08:18 AM
Put into a pan and cook on a low heat for approximately
25-30 mn. Then, return and still cook for 10 mn.
Let cool and cut in portions.

Do you do something before you return?

anthonyfel
11-25-2003, 09:06 AM
Originally posted by spn
Put into a pan and cook on a low heat for approximately
25-30 mn. Then, return and still cook for 10 mn.
Let cool and cut in portions.

Do you do something before you return?

No. When you mixed ingredients together and you get a smooth dought, you put into a pan for 25 mn. It will be like a round flat cake. Then return this flat round cake to cook the other side for 10 mn.

anthonyfel
11-25-2003, 09:08 AM
Originally posted by spn
BODYBUILDER MUFFINS

Preheat oven to 375


2 cups rolled oats

10 egg whites

2 Granny Smith apples, chopped

1 tsp.cinnamon

tsp vanilla

3 pkg.Sweet and Low, Splenda (not equal) or tsp. Honey

1tsp. Grated orange/lemon zest, optional

cups raisins, optional

Bake in preheated 375 degree oven 15-20 minutes. Store in ziplocks in refrigerator.

I even added a scoop of vanilla ppowder for extra protein and a few blueberries

How many serves do you make?

spn
11-26-2003, 02:32 PM
It makes about 12 but the serving depends on your goals. Especially for men 6 muffins are a serving however, I add extra protein power which depending on your goals would be about 4. Hope that makes sense!

Bam Jesusman
11-26-2003, 06:52 PM
Anthony...thanks man that recipe is great, but how many servings is it...and do you know the carb/protien breakdown for it.
Thanks again

anthonyfel
11-27-2003, 12:14 AM
Originally posted by Bam Jesusman
Anthony...thanks man that recipe is great, but how many servings is it...and do you know the carb/protien breakdown for it.
Thanks again

Hi man, I assume you are asking number of servings regarding "DORIAN YATES PROTEIN CAKES".

Actually, it depends on protein powder ?
For the whole cake, it's around:

750 calories
75-80 gr of proteins
75-80gr of carbs (55 gr of complex carbs and 25 gr of simple carbs from banana)
6 gr of fats (good fats from oats)

You can make 2 to 3 three servings.

Bam Jesusman
11-27-2003, 03:21 PM
Alright that is perfect. Thanks again

GDI
12-03-2003, 08:21 AM
Originally posted by anthonyfel
No. When you mixed ingredients together and you get a smooth dought, you put into a pan for 25 mn. It will be like a round flat cake. Then return this flat round cake to cook the other side for 10 mn. How do you turn a cake?

anthonyfel
12-03-2003, 08:41 AM
Originally posted by GDI
How do you turn a cake?

The top of the cake must normally be cooked.
So you take a plate and you put this one on the pan.
Then you turn the pan and you get the cake on the plate.
Then you slip the cake into the pan.

Otherwise, you turn the cake with a spatula.