Recipe of The Week: Carrot Cake Protein Bars

22 05 2012

As I promised in my rant this morning about why most protein bars suck,  I’m here with a recipe to make your own bars with ingredients you can pronounce!

Now, many people have tried to make their own bars in the past.  I’ve tried their recipes and they all have their merits, but this happens to be my favorite since the final product dense enough to go with a cup of coffee in the morning for a mid-morning snack.  I chose the carrot cake version because my on-the-run bar is usually the Carrot Cake-flavored Cliff Bars, which have natural ingredients, but lack the protein content I look for in a small meal.

So without further ado:

Ingredients:

  • 1 cup of soy flour
  • 2 scoops vanilla whey protein (I used Dymatize Elite Gourmet, which has casein in it.  Helps keep me full longer)
  • 1/2 cup chopped & shredded carrots
  • 1/4 cup chopped walnuts
  • 2 teaspoons cinnamon
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt (optional)
  • 1/8 tsp allspice
  • 1/8 teaspoon nutmeg
  • 3/4 cup stevia extract (Truvia is my sweetener of choice)
  • 8 oz. carrot baby food (Don’t be afraid to pick this up if you have no kids…but if anyone at Whole Foods asks, I have a 2 year old)
  • 4 oz. unsweetened soy milk

Directions:

  1. Preheat oven to 350 degrees
  2. Mix dry ingredients in one bowl
  3. Mix the egg whites, stevia extract, baby food and soy milk in a separate bowl
  4. Combine the bowls until you have a consistent batter
  5. Spray a 10″ x 10″ pan with non-stick butter spray (Pam) and fill with batter.
  6. Bake for 20-30 minutes
  7. Let the bars cool for 5 minutes, then cut into six bars.

Goes great with your morning cup of joe!

Now, you can up the ante in the protein category by going with a higher-protein powder or 2% milk instead of soy.  The beauty of this recipe is that you can mix & match ingredients and have an entirely different bar each time.  I’ve actually made some banana bread protein bars with walnuts & berries in it using the bulk of this recipe (and it came out effing AMAZING).

So there you have it; a protein bar you can make at home with zero fillers and all good old-fashioned ingredients.  Happy baking!

Nutritional Info (per bar)
  • Calories: 200
  • Fat: 7.5 grams
  • Carbohydrates:  18 grams
  • Protein: 22 grams
Advertisements




Your “Tasty Tuesdays” Briefing (5/22/12)

22 05 2012

Your protein bar sucks.

I learned this a few years ago.  Being in a time crunch on the way to and from Fort Lauderdale,  I’ve pulled over to buy one while gassing up my car.  I also grabbed one on the go when I was working a long shift at the restaurant where I was Kitchen Manager during college.  My thought at the time was that protein bars with high amounts of protein were perfectly fine for consumption, right?

Yes, at one point, this was a good option.

I couldn’t have been any more wrong.  Sure, a bar can promote 32 grams of protein per serving,  but upon further inspection, it’s not the highest quality protein.  Using the MetRX “Big 100” as an example,  take a look at the nutrition label and remove protein content from the equation.

Couldn’t have been ANY more wrong..

That is a meal chock full of fat, sodium and sugar.  While it’s only 5 grams of saturated fat, those three pieces of nutrition each contain 25% of your daily needs!  When you’re eating small meals every 2-3 hours (as you should be),  that’s a recipe for disaster.

Anything with a novel on it’s packaging ain’t worth it!

Also, take a peek at the ingredients list.  I don’t claim to have a degree in biomedical sciences or chemistry, but I can only tell you what purpose a handful of the ingredients serve.  The rest (i.e. xantham gum, brown rice syrup) serve as filler.  Nothing more.  Even breaking down where the protein is coming from, it’s good to see that it’s isolate sources, but soy has been known to be a less stable building block for muscle-building than whey.  The soy crisps in this particular bar are also the source of most of the sodium content in the bar!

What does this all have to do with today’s “Tasty Tuesday,” you ask?  Well, today’s recipe is how to make a protein bar using fewer ingredients (more importantly, that you can actually pronounce).  I’ve always been a big advocate for making as many of your meals as possible, since that means you know what you’re putting in your body.

So I hope you enjoy your “Tasty Tuesday,” GymGeeks!  If you want to share your thoughts on the topic of protein bars (or want to share what’s on your plate today),  feel free to share it here and over at Twitter or Facebook.  I’m up for a lively debate today! 🙂

Jonathan








%d bloggers like this: