Low Fat, Mint Choc Protein Bar Recipe..With Pics!
Here's a recipe I've put together for Low Fat, Mint Choc Protein Bars
, great for any occasion!.
Very cheap, easy to make, with no cooking. They're soft chewy, tasty, with a light minty freshness. Enjoy!
Makes x14 bars
, each bar total: Cals: 225
Fat: 3.5g less than 1g sat fat (If not using 100g raisins, subtract 22cal and 5g carbs per bar when total x14 bars)
although I would advise on leaving them in as gives good added flavour/ texture.
or x16 bars
, each bar total: Cals: 196
less than 1g sat fat (If leaving out 100g raisins, subtract 19cal and 4.5g carbs per bar when total x16 bars)
Hardware you will need:
â€¢ Large Mixing Bowl
â€¢ Measuring Jug
â€¢ Rolling Pin (optional)
â€¢ Baking Tray or Equivalent Basic Ingredients:
â€¢ Whey Protein - 250g (unflavoured, approx 12 scoops)
â€¢ Oats - 500g
â€¢ Asda/ Sainsburys etc.. Chocolate flavour delight- 47g sachet*, <10% sugar (or equivalent, no-added sugar, see end of article for nutritional breakdown)
â€¢ UHT Skimmed Milk - 250-270ml (or soya milk) Flavouring:
â€¢ Raisins - 100g
â€¢ Peppermint Extract x4 caps
â€¢ Ground Mixed Spice x2 Tbsp (for cakes/ biscuits, contains: cinnamon, coriander, ginger, dill, cloves, nutmeg. - Or just use cinnamon) Method:
Empty choc delight sachet into large mixing bowl. Add 100ml milk and whisk with fork until thick paste.
Add Whey, oats, peppermint extract, mixed spice, raisins.
Pour over 150ml milk and begin to scrunch mixture with fingers. Will get sticky!!
Really grab at the mixture, curling fingers for complete mix.
Mixture should start to come together to form nice solid. Give it a good few minutes scrunching for all to bind/ soak up moisture. If slightly dry, add up to 20ml milk, but not much more. Be careful not to make mixture too wet, add milk gradually.
No more than about 20ml should do the trick.
I stress this because this is my third batch, and although the previous were pretty good, the consistency stayed a little too sticky (was around 200ml of milk total before). The amounts I've given worked out just right. So don't be too quick to jump to conclusion is too dry, it does come together eventually!.
If it ends up too sticky, sprinkle a few oat flakes over all to coat surface.
Use side of fork to scrape excess off fingers and wash hands.
Place mixture onto tray, I used 36cm x 25cm non-stick.
Begin to spread out mixture to cover tray, push out from centre when trying to fill up corners using ball of your palm, or can initially begin with rolling pin. Sprinkle few oats over mixture if sticking to rolling pin.
You could cut it up now but I leave it in fridge for an hour or two first.
Cut down long centre length to halve. Then work out x7 or x8 cuts along width, giving 14 or 16 bars. I found fork good for prizing them from tray. Put all in large airtight container, leave in cupboard.
As they can last a while, I found they may get too dry if left in fridge too long (approx few days) which reduces moisture and slightly hardens them (they're still ok, just not as moist texture).
Can put into small plastic bags to take wherever for quick convenient protein/ carb snack.
Strawberry & Vanilla Protein Bars
A variation I made of the above. Use strawberry delight (reduced sugar)
instead of the choc. Add x4 caps vanilla extract, x10 diced up fresh strawberries, oats, whey, ground spice, then continue as above method but reduce milk amount right down as moisture provided from strawberries.. Banana & Almond or Vanilla Protein Bars
One I've not tried yet but considering:
Banana angel delight (reduced sugar)
, approx large handful of dried banana discs crushed up in a bag, x4 caps almond or vanilla extract, oats, whey, ground spice, then continue as above. May even add a dash/ 30ml of Crusha no-sugar banana for bit more flavour, so would reduce milk amount to allow. Infact mix the crusha with the milk to 150ml then add to bowl.
----------------------- Asda Chocolate Flavour Delight Sachet*
Less than 10% sugar 47g sachet=
5.6 carb, 2g is sugar
on packet should show approx double above figures