Power bars, protein bars, energy bars

[Kryptonite V]

I think this thread should be a sticky - a collection of tried and tested recipes for all kinds of (healthy and tasty) bars.

I searched the forum and found several threads with different recipes.

Here are some of the recipes i found, there are more if you look for it:


Apricot Flapjack

Ingredients

250g (9 oz) porridge oats
100g (4 oz) vegetable margarine
50g (2 oz) demerara sugar
1tbsp golden syrup
90g ( 3 1/2 oz) chopped dried apricots (or raisins), or fruit puree

Instructions

1) Melt margarine, sugar and syrup over a low heat. Stir, and take off the heat.
2) Add oats and apricots and stir well.
3) Press into a shallow oblong tin (18 x 28cm)
4)Bake for 20 minutes at 180ºC/350ºF until golden brown on top. Mark into squares but leave to cool before trying to lift out of the tin.

(by Cherry from ParsleySoup.co.uk)


Peanut butter protein bars

1 cup Natural peanut butter
8 tablespoons of syrup
around 1 cup of soy protein powder
1 cup of uncooked oatmeal

Sometimes i also add couple tablespoons of tahini just
for the hell of it

Mix the pb and suryp in a bowl, microwave on full for
80 secs. Add the rest and mix together. I wasn't 100%
sure of the amounts I used but the end result should
not be too dry, add suryp and/or water if the texture
is too dry.

Original recepie author says that you can add
raisins/nuts etc to taste.

Smooth into a tray and leave for 20 mins. Cut into 10
to 12 equal bars and wrap and store in fridge.

(by JP from VF)



Chocolate Coated Nut and Seed Wicked Stuff:

340g peanut butter (with sugar, oil and salt)
1dl syrup
1/2dl of sugar
1dl hazelnuts (grounded)
handful of sunflower seeds
75g chocolate

mix everything together (exept chocolate) in a hot pan. pour it to, well, whatever, to make that stuff 2cm high or so. while you let it cool down a bit, melt the chocolate and then pour it on top of it. cool it (and keep it) in freezer for 30 min at least. and eat. and enjoy the sugarhigh

(by pimmando k. from VF)


Runes energikaka (Rune's energy bar)

Rune is as far as I know a Swedish long distance runner, and this is a variant of his energy bar.
It has a lot of sugar and quick carbs in it, so it's not the most nutritious, but it contains well needed energy when your glycogen is running out.

1 dl sugar
1 dl syrup
1 dl soy cream
5 dl rolled oats
1 dl fine grated hazel nuts
1 dl maltodextrin

mix sugar, syrup and soy cream and let it slowly boil while stirring, keep it boiling for 10-20 minutes. Mix it with the rolled oats, hazel nuts and maltodextrin. Knead it properly and put it on a baking tray. Cut it in pieces while it's still warm and let it cool down.

(by Fredrik from VF)


Jemmy-the-Duck-Bars

X quantity of oats
1/2 X protein powder
1/4 X seeds
1-2 mashed bananas
1-2 chopped apples
optional dried fruit
spices
liquid (soymilk, water, juice, etc.)

Mix together, poor into nonstick pan so it's not too thick ("tall"), bake until golden, and then slice into bars.
Awesome and way too easy!

(by Jemmy from VF)


Almond Chocolate Protein Bars

1 cup organic almond butter
¾ cup vanilla or chocolate protein powder
¼ cup organic date sugar (or non calorie sweetener if preferred)
2 TBSP organic flax meal (mixed with 6 TBSP of water and use as a binder)
6 oz of organic non-dairy dark chocolate chips

Combine all ingredients in a big bowl
Can form into bars and refrigerate
OR
Bake for 10-12 minutes at 350 degrees

Store in fridge

(by ninearms from VF)


Yesterday i made a variant of JP's protein bars, i added cocoa powder and covered them in chocolate - awesome!

I also used the apricot flapjack recipe as the base and added protein powder and chopped apples while omitting the sugar and using less margarine - also very good.

I'm gonna do this more often and try some new recipes. I shall also post the recipe formy infamous Bulker Bars in the not too distant future.

[JP]

solid work krypto!

[Kryptonite V]

Very little activity here, where are all the bulkers?


I experimented a bit, these two are my favourite variants at the moment:

Krypto's (chocolate) PB dream:

250g oats.
500g PB (peanut butter).
125g protein powder (i take half soy and half rice).
100g cocoa powder.
100g coconut rasps.
50g veg margarine.
100g agave syrup and/or sugar to taste.

Melt the margarine in a small pot, add the PB and syrup (and sugar) and stir until all is molten.
Mix the dry ingredients in a large bowl and then add the molten mass. Mix well. Add hot water until the consistency is right (around 300ml).
Knead the dough and spread out on a bakery tray. Put in oven for about 20min on 200°C - i always check and let it bake until it starts to get darker.
Cut into bars fresh from the oven and let it cool before taking the bars from the tray.
Also good with a chocolate covering or chocolate chunks


Pirate Protein Barrr:
250g oats.
250g PB (peanut butter).
125g protein powder (i take half soy and half rice).
200g coconut rasps.
100g raisins.
Vegan rum flavouring for 500g flour.
100g veg margarine.
100g agave syrup and/or sugar to taste.

Melt the margarine in a small pot, add the PB and syrup (and sugar) and stir until all is molten.
Mix the dry ingredients in a large bowl and then add the molten mass. Add the rum flavouring last. Mix well. Add hot water until the consistency is right (around 400ml).
Knead the dough and spread out on a bakery tray. Put in oven for about 20min on 200°C - i always check and let it bake until it starts to get darker.
Cut into bars fresh from the oven and let it cool before taking the bars from the tray.
Might work with no PB and dried pineapple.

[Devil's Plaything]

Alright, I just made these:

Nutty Nut Bars
50g hemp meal
100g flavoured soy protein
50g brown rice protein (neutral taste)
100g wheat flour
50g fructose
100g oats
100g defatted hazel nut meal

If you have a cheap hemp protein available, just use that; if not, mix the hemp meal into some water (300 ml) and wait until the unwanted rough parts of the meal have sunk to the ground. If possible pour the mixture through a tea stainer to purify it further.

Then mix all the ingredients together and add water until you have a tight mass (so don't use too much water).

Put it all into a brownie form or something similar and put it into the oven at 180°C for about 15-20 minutes. Then get it out of the form immediately and cut it up into bars.

I got 12 bars out of it of which each has:

Protein: ~15 g
Carbs: ~18 g
Fat: ~ 2 g


Amazing Almond Bars

1 cup of defatted almond meal (150g)
1 cup of pea protein (80g)
1/2 cup of rice protein (50g)
2/3 cup of defatted hazle nut meal (100g)
1 cup of oats (100g)
1/2 cup of fructose (100g)
some vegan aroma of your choice

Mix all the ingredients together and add water until it's a tight mass (shouldn't be too moist). Put it into a brownie form and bake it at 180°C for about 15 minutes.
You get 12 bars of which each contains about

Protein: 19,5g
Carbs: 18,3g
Fat: 3,0g

Enjoy!

PS: defatted nutmeals are sometimes available at fitness shops, sometimes they're sold by oil mills.

[sosso]

I just made some of JP's peanut butter protein bars.

I added some raisins and a couple of splashes of soy milk because it was a little dry. I guess you could just melt some more peanut butter and syrup but adding the soy milk was easier

I haven't tried the finished bars yet, because the tray is still in the fridge, but the mixture tastes fantastic! Very nice and simple recipe.

[JP]

interesting idea addinng soya milk - though that would limit its shelf life i think. You better neck that 27 000 calories worth of bars within three days

[sosso]

Sounds like a challenge haha..

Do you think they would be okay to freeze?

[Kryptonite V]

You better neck that 27 000 calories worth of bars within three days

Hey, i make two trays of bulker bars every sunday and they're gone by friday
It has helped tremendously in keeping my weight stable at work.

Do you think they would be okay to freeze?

Blasphemy!
You need to EAT them, not freeze them, heretic!

I'll post a new recipe soon, just have to try it out first

And i need to order the ingredients for DP's protein bars, they're reasonably tasty and a welcome change to my oat bars.

[Flare]

You could send me some...

Then I know if it is worth the effort.

[KaliBaby]

just as general guidance for making your own bars: http://www.stumptuous.com/make-your-own-protein-bars

[sosso]

just as general guidance for making your own bars: http://www.stumptuous.com/make-your-own-protein-bars

That's a great link, thank you!

[sosso]

I made some today using basically the same recipe as JP's peanut butter protein bars and the recipe in the link KaliBaby posted.

1 cup rice protein and peanut butter



1 cup oats, blended



3 small apples, grated with a very fine grater



Mix all that together and it should look like this



Put it in a tray



Spread it out and push some raisins or sultanas into it if you like



Stick in it the freezer for a while and then cut them up

[Liming]

OMG I’m in Protein bar heaven!!!!! Thanks to you I will never ever buy a bar again. I have been making your bars and putting them in the fridge at my work place only to find that some of my work buddies have been pinching some of them. I’ve seen traces of crumbs on there desk.


I have been trying out the follow variation. It makes about 20 bars

Finely grate zest of and juice of 2 oranges
225g (1cup) dried apricots
Bring to a boil, remove from heat, cover and let it sand for 15min

3-6 tablespoon of syrup
150ml (1/2) cup oil
150g (1 ½ cup) Oats
150g (1 ½ cup) wholemeal flour
50g (1/2 cup) sesame seeds
2 Pinch of mixed spice
100g raisins
150g (1cup) Almonds ground or chopped

Stir into apricot mixture in order of ingredients. Press the mixture down into a greased baking sheet.

Bake at 180 C/350 F/Gas 4. For 25 min

[davidstraitjacket]

Spotted this thread last night and went straight into the kitchen to try and make some of JP's peanut butter Protein bars

When I got there the cupboard was bare... Actually that's not true, there was lots of stuff in the cupboard, but no oatmeal.

So, thinking on my feet I reached for a box of cereal (bran flake types thingys) Stuffed a few handfuls into a sandwich bag and crushed them to a chunky powder. That'll do I thought. I also added a handful of sultana's, just to be showy and exotic.

Worked perfectly Tasty protein bars in 1 hour (including the time it took to let them set in the fridge!

Great recipe!

Any idea how much protein, fat, calories this would be per bar? Assuming the volumes in the recipe, and divided into 10 bars as suggested?

[GoingVegan]

i just went from hungry to starving lol