Raw Protein Bars
I'm a total sucker for protein bars of any shape or form, they're sweet, yummy and because they contain lots of magical protein they're healthy, right? Wrong. Most commercial protein bars are pretty high in sugar, or are filled with alternative chemicals to lower the calories. Plus, even those that seem 'healthy' can be quite misleading, and don't often offer much nutritional value, especially 'diet' bars, as they can lack sufficient fiber. AND they're always kinda expensive, definitely not the most cost-effective source of protein.
In order to get all of my macro and micro nutrients I rely on whole, healthy foods to pack into my meals, as I can see exactly where the food has come from. However, protein bars are an undeniably convenient source of protein for when you are on the go, or after a workout to get an immediate protein hit.
Whilst on a student budget, I had to be mindful with money, which meant protein bars were a (very) luxury item, so they were a pretty much no go, bar the odd occasion. I was desperate for another, more purse-friendly, alternative that was packed with healthy goodness, and still high in protein. Unfortunately, and unsurprisingly, that was hard to find. Actually, it was impossible.
Instead, I had no other option than to try and make my own. Initially I had no idea where to begin, but with a bit of research it actually became quite clear, and seemingly simple. I created 3 different flavoured bars, each with similar base ingredients, for simplicity. All ingredients are easily accessible, relatively inexpensive and most importantly, healthy and nutritious!
For each recipe, mix all the dry ingredients in a bowl, then add the wet ingredients, leaving the milk till last. Gradually add the milk, stirring it into the mixture until it forms a cookie dough-like texture. It needs to be thick enough to hold a solid shape. Once you've achieved the right consistency, you can begin creating the bar shape. Take a enough mixture to form a ball in the palm of your hand, then simply start shaping it into a bar. Place the bars onto baking paper, until you've used the whole mixture, then layer into containers and refrigerate.
For the chocolate coating, simply melt two large squares of 85% dark chocolate per 4 bars. Then roll, dip and dunk the refrigerated bars in the chocolate, place on baking paper, layer in containers and leave to set in the freezer.
Choconut Raw Protein Bar
70g Coconut Flour
50g Chocolate Protein Powder
20g Pea Protein
1tbs Agave Nectar
100ml Almond Milk
2tbs Peanut Butter
1/2tbs Nutella
1tbs Dissected Coconut
15 Hazlenuts
Macros Per Bar: F - 10.6 ¦ C - 13.3 ¦ P - 20.8
Very Berry Raw Protein Bar
70g Coconut Flour
70g Strawberry protein powder
20g Pea Protein
1tbs Agave Nectar
100ml Almond Milk
5g Chia seeds
15g White Chocolate Cranberries
Macros Per Bar: F - 4.1 ¦ C - 14.8 ¦ P - 19.8
Chunky Trail Raw Protein Bar
50g Oat Flour
70g Vanilla Protein Powder
20g Pea Protein
1tbs Agave Nectar
100ml Almond Milk
12g Pistachios
10g Goji Berries
Macros Per Bar: F - 3.7 ¦ C - 15.6 ¦ P - 17.2
The Choconut bars are higher in fat due to the addition of peanut butter, which make them a great snack for those on higher fat diets. Whereas the Strawberry and Vanilla bars are much lower in fat for those on higher carb diets.
Let me know if you try out any of the recipes and feel free to add any suggestions. The recipes are so simple and customisable, it would be great to see what you add to yours!
