Posts Tagged ‘protein powder’

Oat-pro12smWM

OATMEAL-PRO BREAKFAST BARS

I remade a classic Oatmeal Cookie recipe into a protein breakfast bar that is full of fiber and other tasty things, just right to keep you going til lunch.  Yes, it’s high in carbs, but they are the stick-to-your-ribs type and should give you a slow burn to keep you from crashing mid-morning.  Kids will love these, too.  They freeze great – wrap individually – throw one at them as they rush out the door.  These are not low calorie, but definitely better than a Pop-Tart or Toaster Strudel…and your house will smell like Heaven for a few hours.  Never a bad thing. 

The add-ins are endless, too.  Any and all chopped nuts, no sugar added dried fruit, coconut, or if you’re feeling extra sweet go with some mini chocolate chips or toffee bits.  Yes, I went there…maybe.  Yes, yes I did.

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Printable Recipe

 

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3/4 cup butter, softened (1 1/2 cubes)

1/2 cup peanut butter

1 cup Whey Low Gold, packed (see note*)

3/4 cup Whey Low Granular (see note*)

2 eggs

3 tablespoons water

2 teaspoons vanilla extract

1 teaspoon baking powder

1 teaspoon baking soda

1/2 teaspoon cinnamon

1/2 teaspoon salt

1 3/4 cups flour

2 scoops vanilla protein powder (approx 1/3 of a cup is standard scoop size)

3 cups old-fashioned oatmeal

1 cup chopped nuts (peanuts, pecans, walnuts…whatever)

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Preheat oven to 325 degrees.  Spray an 11 x 15 baking pan with vegetable cooking spray and, if you have it, line with parchment paper.  Set aside.

In a large bowl (or mixer bowl) cream together the butter, peanut butter, Gold, and Granular until well mixed.  Whip in the eggs, water, vanilla, baking powder, baking soda, salt, and cinnamon until fluffy.  Stir in the flour and protein powder JUST until moistened.  Stir in the oatmeal and nuts until mixed through.

Spread (wet fingers worked best for me) evenly into the prepared pan and bake for 15 minutes.  COVER LOOSELY WITH FOIL (the Whey Low gets dark faster than regular sugar) and bake for another 15 minutes, or until fairly set.  (They will still “give” a little bit…not be firm like a cake.)  Run a knife around the edges and allow  to cool completely.  Remove from pan, if you’ve used paper, and cut into desired size bars.  Makes 20-25 bars.

20 bars
Per Serving: Calories 241; Protein 11 g; Fat 15 g; Carbs 30 g; Fiber 4 g; (NET CARBS 26 g); Sugar 15 g; Sodium 141 mg

25 bars
Per Serving: Calores 193; Protein 9 g; Fat 12 g; Carbs 24 g; Fiber 3 g; (NET CARBS 21 g); Sugar 12 g; Sodium 113 mg

*NOTE: I use Whey Low since it is slower to digest and doesn’t spike my blood sugar.  I’ve had gastric bypass and this doesn’t make me ill.  REGULAR brown and granulated sugar would work beautifully, also, but would change the stats, slightly.

(I use Accu-Chef to figure my stats.)

Oat-pro29smWM

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NO-BAKE CHOCOLATE-OATMEAL PROTEIN COOKIE

This is that old standard, no-bake cookie recipe that’s been around for a 100-some years – too yummy to pass up, full of complex whole-grains, and I’ve added a big scoop of protein powder to squash the guilt a bit!

Adding some chopped nuts, or unsweetened coconut…even a bit of wheat germ or flax seeds would be great.  Here’s your jumping off spot –

A friend requested to use Agave in this and it works very well.  That recipe is below the second photo.  (Amounts of ingredients change, and it makes more.)

(These are good right away, but the oatmeal becomes less “raw” tasting after they sit for awhile.)

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1 cup Splenda Granular   (I’ve used all Splenda, but usually 1/4 cup Whey Low powdered and 3/4 cup Splenda)

1/3 cup almond or soy milk (regular milk is fine, but stats are with almond/soy)

2 tablespoons butter

1 1/2 tablespoons unsweetened cocoa powder

Pinch of salt

2 scoops favorite chocolate or mocha/coffee protein powder (my faves are Click and Champion Chocolate!)

1/4 cup creamy peanut butter

1/2 teaspoon vanilla extract

1 1/2 cups quick oats

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In a large saucepan, over medium heat, add the Splenda, milk, butter, cocoa powder, and salt.  Bring to a boil and allow to boil for one minute, stirring frequently.

Remove from heat and whisk in peanut butter, protein powder, and vanilla until well mixed.  Stir in oats.

Gently roll (without packing tightly) into golf-ball sizes and drop onto waxed paper.  (Or plop down without rolling for a more ‘haystack’ look.)  Allow to set up for 15 minutes.  Coat with additional cocoa powder, Whey Low Powdered, finely chopped nuts (almond flour works great for this) or leave plain.  Store in an airtight container.  Makes 14 cookies.

Per Cookie: 120 Calories; 10 g Protein; 3 g Fat; 9 g NET Carbs; 2 g Sugar; 38 mg Sodium  (This is using a pro powder that is approx 110 calories and 20 grams of protein per scoop.)

With Agave

 

 

2 tablespoons butter

1/3 cup Agave nectar (spray the measuring cup with PAM for a quick release!)

1/4 cup almond milk

1 1/2 tablespoons unsweetened cocoa powder

Pinch of salt

1/4 cup peanut butter

1/2 teaspoon vanilla

2 scoops chocolate protein powder

2 cups quick oats

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In a medium saucepan bring the butter, agave, almond milk, cocoa powder, and salt to a boil.  Boil for 1 minute, stirring frequently.  Remove from heat and whisk in the peanut butter, vanilla, and protein powder.  Stir in the oats.  Allow to rest for 5 minutes to become less sticky.

Roll into balls, or drop by tablespoons onto waxed paper.  Allow to cool completely.  Store in an airtight container.  Makes 16 protein cookies.

Per COOKIE: 143 Calories; 9 g Protein; 4 g Fat; 16 g NET Carb; 5 g Sugar; 35 mg Sodium

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