I have been trying out a lot of different brands of protein bars lately. Some have been good, and some have been terrible! I prefer the bars with 20+ grams of protein per bar. I eat them for breakfast mainly, and with my metabolism, that’s all I need until lunch. It’s amazing how that protein keeps you full so long! I love protein! Protein is so important to a healthy diet. It is the building blocks of life. Protein helps build muscle, and burn fat. Protein helps your body stay full longer, your body uses more time and energy to digest and absorb protein than the other macronutrients. It is important to pair protein with carbs to help control the sugar highs caused by consuming carbohydrates. Protein also helps your body to efficiently burn fat and it repairs muscle and tissue damage….. did I mention how much I love protein?
Anyways, most of the protein bars are not very natural, and the few protein bars on the market that are natural or organic, are really expensive (4$ a bar)! That is too much, especially when my kids always want a bite. I decided to try to make my own. I tried a few different recipes and combined a few recipes, and added a few of my personal favorite ingredients to come up with a pretty good bar, they cost about $1 each, and you know exactly what goes into them!
2 c. organic quick oats
1 c. organic peanut butter
1/2 c raw local honey
1/2 c organic apple sauce
2 T chopped dark chocolate chunks
1 c. vanilla protein powder
1/4 c chopped dried cranberries
2 T chia seeds
2 T flax seeds
1 t cinnamon
Mix all ingredients together in a bowl. Once well mixed, press onto cookie sheet (or bottom of 13X9 pan. Place into 350 degree oven for 15-20 min. Once bars are slightly brown and firm, remove and let cool. Once cooled cut into bars (I used a pizza cutter to cut mine).
Depending on the size of the bar you prefer, these have roughly 20-25g of protein in them each, 300-320 calories, 27-32g of carbohydrates, and 12-15g of fat (you can used reduced fat peanut butter if you want less fat).
Hope you enjoy, my kids like these crumbled into their greek yogurt for breakfast! Yummy!
Sarah Williams MS, ATC, CSCS