Homemade gym food supplement? Sure you can! We prepare good nourishment for the muscles, in the form of a bar: a handful of protein powder, some peanut butter, a little honey and a handful of oat flakes. Making protein bars at home will be very easy.
Video of the Recipe
Identity Card of the Recipe
- 416 KCal Calories per serving
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Ingrediants
For 12 bars
- 45 g of whey protein
- 90 g of peanut butter
- 100 g of honey
- 50 g of coconut flour
- 50 g of oat flakes
- 2 tablespoons of hazelnut milk, soy milk or almond milk
Materials Needed
- Bowl
- Scale weighs food
- Wooden spoon
- Parchment paper or cling film
- Knife
Preparation
- In a bowl, collect the honey and peanut butter along with the oat flakes: place the bowl in the microwave and heat for 1 and a half minutes at maximum power.
As an alternative to the microwave
Those who do not have a microwave can cook the mixture in a saucepan, continuing to stir for about 5 minutes.- At this point, combine the protein powder (hazelnut taste), the coconut flour and mix to obtain a fairly firm compound, workable with your hands: the ideal consistency must be similar to that of a hard shortcrust pastry. dough is too thick, add one or two tablespoons of almond milk or hazelnut milk.
Attention
The mixture may be hot: it is advisable to wait 5 minutes before working the dough with your hands to avoid burning yourself.
Note that as the mixture cools, it will tend to thicken and harden.- Spread the mixture on a sheet of baking paper and shape with your hands until you get a long and narrow rectangle, a couple of cm thick.
- Level the strip of dough with your hands, possibly with the help of a rolling pin.
- Wrap the protein mixture in a sheet of parchment paper or cling film, then place it in the fridge for half an hour.
- After the necessary time, proceed with the preparation of the bars. Cut the strip of dough into 12 pieces.
- Protein bars can be kept for about ten days in an airtight tray. For a chocolate version, you can partially dip the bars in melted chocolate or add chopped dark chocolate directly to the dough.
Alice's comment - PersonalCooker
The advantages of consuming these bars? We certainly give strength to our muscles, which need to reinvigorate themselves after exertion (it is advisable to consume them half an hour after training), we choose all healthy ingredients and, for sure, we save some money (compared to the purchase of packaged protein bars)!Nutritional values and Health Comment on the recipe
Protein Bars with Peanut Butter and Microwave Honey are dietary products used mainly in the diet of athletes.
They have a high energy intake, provided mainly by lipids, followed by carbohydrates and finally by proteins (however high).
Fatty acids are mainly saturated, simple carbohydrates and peptides of high biological value.
Fiber is present in high quantities, while cholesterol is absent.
These Protein Bars are suitable for most diets, but are not particularly suitable for diets for overweight and hypercholesterolemia (many calories and saturated fatty acids).
They contain gluten and lactose, which is why they must be excluded from the nutritional schemes for this kind of intolerance.
The abundance of fiber can increase bowel movement.
They are relevant to the lacto ovo vegetarian philosophy but not to the vegan one.
The average portion as a snack is 45 g (about 185 kcal).
