Home-made Protein Bars

Protein bars are ideal for a hectic and busy lifestyle and they can be eaten as a healthy snack before or after exercise (approx 1 and a half hour before). However some of the ready to buy bars are not always very tasteful (artificial taste) and  they are quite pricey.  They are candy in disguise;  full of sugars and preservatives and artificial colouring.  Some of these bars contain low quality ingredients such as soy protein isolate, high fructose corn syrup/solids (55% made in laboratory) and trans-fats.

Learn how to make healthy delicious protein bars by following our  recipe which I borrowed from my friend and  professional fitness instructor Alice Galea.  I have tried them myself and I promise you that they taste super delicious; like eating  cake or  pudding but healthier 🙂 These bars contain fibers, protein, natural sugars and other beneficial vitamins.

Ingredients:

8 apples (chopped with skin)
8 pears (chopped with skin)
3 mashed bananas
1 litre egg whites (you can use whole eggs instead but you will be adding much more calories , use 6-8 eggs)
2 teaspoons vanilla essence
2 teaspoons almond essence
15 scoops (3 full mugs) vanilla whey protein powder
200g to 400g  nuts ( any kind)
200g  rolled oats (Quaker oats)
3 teaspoons Cinnamon

Optional Ingredients:  WARNING:) the more ingredients you add the more calories you will be adding

You can add peanut butter, dates, coconut flour or shredded coconut, sultana, dried fruit, concentrated apple juice

You can also add cocoa powder to make it more chocolatey (very similar to a traditional /pudding/pudina)

Original recipe makes 30 to 35 bars (depending on the cutting size)

Method: 

Put the fruit in a blender or chop manually  (do not totally puree)

Stir in  all the other ingredients with the chopped fruit

Pre heat oven on 180° for 7 mins before and bake in a shallow dish for 25-30 mins , the shallower the dish the less time it takes to set and bake

Leave it to cool , cut it into portions , wrap in cling film and freeze

This can be a complete meal , you can eat it for breakfast , lunch or dinner (or before and after exercise/ approx 1 and a half hour before). Bon appetit:) Eat well and Stay healthy.

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