QUICK AND EASY RECIPES

Paleo Protein Bar
This excellent Paleo Protein Bar recipe is great as a guilt free crunchy protein and healthy carb fix to curb the appatite or between meal snack. Once you get the hang of it you will want to experiment to prefect your own personal Paleo bar recipe.

Ingredients:
2 Tbs. flax seed meal
4 Tbs. water
1 Tbs. vanilla extract
1 egg
1/3 c. coconut oil
¼ c unsweetened almond butter
¼ c honey
1 ¾ c blanched slivered almonds
¼ c. sunflower seeds
1/3 c. pumpkin seeds
2 tsp. cinnamon
½ tsp. baking soda
2 Cups shredded or flaked Coconut
¾ cups whey protein (vanilla or chocolate)
Directions:
Mix the flax seed meal and water together in a small bowl and set aside
In a medium bowl combine vanilla, egg, coconut oil, almond butter and honey
In a large bowl combine almonds, sunflower seeds, pumpkin seeds, cinnamon, baking soda and protein powder
Add the medium bowl of wet ingredients to the large bowl and mix well to combine
Spread mixture into a pan (9×13 suggested) , you will need to smooth it out a little
Bake at 325 degrees for 20 minutes or until golden brown
Let cool on counter then transfer to refrigerator to cool for an least an hour

Oatmeal Protein Bar

Ingredients:
3 cups oatmeal
140 grams protein powder
3/4 cup peanut butter
1 cup milk
1/2 tsp cinnamon powder
30g raisins
2 egg whites
1 cup apple sauce
2 tsp baking powder
1/2 teaspoon salt
You can also add fructose or sugar, I find them fine without as my protein powder is sweetened enough.
Preparation:
Combine the above ingredients and put in a oiled (use pam) 9×9 pan.
Bake @ 350 for 35 min.
Makes 8 bars. When they are cool, put them in the fridge or they will go moldy in a few days.

Chocolate Applesauce Brownies:
Ingredients:

60 grams chocolate protein powder
3/4 cup finely chopped oats
5 tsp Honey
3 tbsp cocoa powder (unsweetened)
2 egg whites
3/4 cup applesauce (unsweetened)
3 tbsp peanut butter
2 tbsp. water
1 tsp. vanilla extract – optional

Preparation:
Mix the ingredients together and pour into a greased 8×8 pan.
Bake at 350 degrees fahrenheit for 18 min.
Makes 9 brownies.

No Bake Protein Bar

5 tbsp natural peanut butter (chunky or smooth)
1/2 cup dry oat’s
1/2 cup oat flour (double the dry oats if you do not have oat flour)
6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)
1 teaspoon vanilla
2 tablespoons flax seeds (optional)
1 cup non-fat dry milk
1/2 cup water (depending on what type of protein you use, you may need to add more)

PREPARATION:
Spray an 8×8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix – the mixture will be crumbly and dry. Add water & vanilla.

Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.
Nutritional Information Per Serving:

Servings Per Recipe: 4
Amount Per Serving
Calories: 197
Fat: 7.2 g
Carbs: 13.7 g
Protein: 21 g

source: Protein Bars