Guest guest Posted July 13, 2006 Report Share Posted July 13, 2006 Some friends and I divvied up some power bar recipes from this website: http://www.ellenskitchen.com/recipebox/powrec.html and had a power bar tasting party (because I was hooked on Luna bars but hate the $$). So the first 3 have been prepared by me but they have all been tasted by me. Some have comments ******* with them. Hope this helps & do check the original website; it's well done and has lots of nutrition info too. Peace, Diane Super Yummy Protein Bars *********** delicious & easy, VERY sticky *********** Ingredients: 30 pitted dates (a few more if they're not very moist) 1/2 cup almond butter Directions: Put dates in food processor. Buzz until at the desired texture. Mix in a bowl with the almond butter. Form a " brick " or bar. This is tremendously tasty and full of protein but also very sticky. Might be best to roll bars in nuts or sunflower seeds to make them easier to handle. Serves: Varies Preparation time: 15 min 1 bar: 2.5 g protein, 5.7 g fiber, 50 g carbs, 42 g sugars, 37.5 mg calcium, .86 mg iron, 214 calories, 1.3 mg sodium, 50 mcg lutein, .19 g fats. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Homemade Protein Bars *************** Rubbery & Bland I thought *************** Makes: 20 servings Preparation time: 10 minutes Cooking time: 30 minutes One thing that makes these bars so appealing is their low sugar content. They still taste like a treat, but a filling one. Nonstick spray 1 cup soy protein powder (available in health food stores) 1/2 cup unbleached all-purpose flour 2 cups rolled oats 1/2 cup oat bran 1/2 teaspoon cinnamon 3/4 teaspoon salt 1/2 to 2/3 cup packed brown sugar 1 cup chocolate chips 1 1/2 cups plain or vanilla yogurt 1/4 cup canola oil 2 teaspoons vanilla extract Preheat oven to 350 degrees. Lightly spray a 9-by-13-inch baking pan and a baking tray with nonstick spray. Mix together the protein powder, flour, oats, oat bran, cinnamon and salt in a large bowl. Crumble in the brown sugar, rubbing it with your fingers to break up any clumps. Stir in the chocolate chips. In a separate bowl, stir together the yogurt, oil and vanilla. Add the wet mixture to the dry and mix thoroughly. Spoon the mixture into the prepared pan, patting it evenly into place. Bake for 15 minutes, then cut into about 20 bars. Place the bars on the prepared baking tray and bake another 15 minutes, until golden around the edges. Remove the bars and place them on a rack to cool. -- From " Mollie Katzen's Sunlight Cafe " (Hyperion, $29.95) Per serving: 173 calories (percent of calories from fat, 37), 6 grams protein, 23 grams carbohydrates (4 grams sugar), 2 grams fiber, 8 grams fat, 2 milligrams cholesterol, 51 milligrams calcium. Variations: For nondairy bars, replace the yogurt with unsweetened applesauce, canned pumpkin or mashed banana. To increase the protein content, try one of these " protein boosters " : • Replace the canola oil with 1/2 cup peanut butter or almond butter, softened in the microwave. • Replace the flour with quinoa, ground to a powder in a blender or electric spice grinder. • Replace the yogurt with mashed silken tofu (soft or firm). Add an extra pinch of salt. • Add 2 or 3 tablespoons powdered egg whites. • Add up to 1 cup chopped nuts or sunflower seeds. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Peanut Butter Trail Bars *************** Subbed cashews for almonds, no coconut, subbed dates for apricots, easy to mix, taste good raw, very crunchy. *************** Makes 8 servings Preparation time: 10 minutes Cooking time: 35 minutes These chewy, flavorful bars are even better on the second day as the cereal absorbs more moisture. They're hearty and store well at room temperature. 1 1/2 cups Grape Nuts cereal 1/2 cup raw pecans, chopped 1/4 cup sliced blanched almonds 1/2 cup sweetened flaked coconut, divided 1/4 cup golden raisins 1/4 cup pumpkin seeds 7 dried apricots, sliced 1/2 cup smooth peanut butter 1/2 cup maple syrup 1/4 cup packed brown sugar 1/2 cup instant dried milk (I used powdered soy milk) Preheat the oven to 350 degrees. Lightly grease an 8-inch square pan. In a large bowl, combine Grape Nuts, pecans, almonds, 1/4 cup coconut, raisins pumpkin seeds and apricots. In a small saucepan, over low heat, combine peanut butter, maple syrup and brown sugar and stir until smooth and just bubbling, about 5 minutes. Add the dried milk and stir well. Pour the wet ingredients over the dry mix and combine well. Press into prepared pan and bake until golden, about 30 minutes. Remove from oven, sprinkle with remaining coconut and press gently. Cool.- From Real Simple magazine Per serving: 384 calories (percent of calories from fat, 45), 11 grams protein, 45 grams carbohydrates (18 grams sugar), 4 grams fiber, 20 grams fat, 1 milligram cholesterol, 134 milligrams sodium, 153 milligrams calcium. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ These are the ones I did not personally prepare but I ate them. ************************ Garland made this one with Heritage Flakes and a blend of honey & molasses instead of straight honey. ************************* All-Bran Fruit Bars Makes 16 servings Preparation time: 5 minutes Cooking time: 30 minutes Not too sweet and very hearty, this is truly the ultimate cereal bar. Try making it with your favorite whole-grain cereal and dried fruit. 2 cups Kellogg's All-Bran cereal 1/2 cup chopped dried apricots 1 cup raisins 1/3 cup all-purpose or whole-wheat flour 1/2 cup honey 1/3 cup skim milk 3 tablespoons vegetable oil 1 egg, slightly beaten Preheat oven to 325 degrees. In large bowl, combine cereal, apricots, raisins, flour, honey, milk and oil. Stir to blend, then stir in the beaten egg. Spread in lightly greased 8-inch square baking pan. Bake about 30 minutes, or until firm in center. Cool; cut into bars. Per serving: 127 calories (percent of calories from fat, 20), 2 grams protein, 26 grams carbohydrates (9 grams sugar), 3 grams fiber, 3 grams fat, 12 milligrams cholesterol, 23 milligrams sodium, 41 milligrams calcium. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Cran-Cherry Oat Bars ************************ These were tasty but crumbly on top, perhaps not very packable? ************************ Makes 10 servings Preparation time: 20 minutes Cooking time: 25 minutes This delicious snack bar is courtesy of " The Flax Cookbook. " The bars taste like a streusel cake. 4 ounces dried cherries (about 3/4 cup), finely chopped 4 ounces dried cranberries (about 3/4 cup), finely chopped 1/2 cup water 2 teaspoons vanilla extract 1 cup quick or old-fashioned oats 1/2 cup ground flaxseed 1 1/2 cups unbleached, all-purpose flour 1/4 cup packed brown sugar 3/4 teaspoon baking soda 3/4 teaspoon salt 1/2 cup plus 2 tablespoons maple syrup 4 tablespoons butter, melted 1/3 cup finely chopped pecans or walnuts Preheat oven to 350 degrees. In a small saucepan, bring dried cherries, cranberries and water to a boil. Reduce heat and simmer until thickened, stirring, about 3 minutes. Remove from heat and stir in vanilla. Set aside. In large bowl, combine oats, flaxseed, flour, brown sugar, baking soda and salt; mix well. Drizzle syrup and butter over the oat mixture and blend with a pastry blender or electric beaters. Spread about 2 cups of the oat mixture in an 8- or 9-inch square baking pan coated with cooking spray. Press mixture firmly. Spread cherry filling on top. Combine pecans with remaining oat mixture and pat firmly and evenly over filling. Bake for 20 minutes or until golden brown. Per serving: 315 calories (percent of calories from fat, 30), 5 grams protein, 51 grams carbohydrates (18 grams sugar), 5 grams fiber, 11 grams fat, 12 milligrams cholesterol, 215 milligrams sodium, 50 milligrams calcium. Quote Link to comment Share on other sites More sharing options...
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