Protein bars for busy people

Posted on 29. Apr, 2013 by in All Posts, Gluten-free, Nutrition, Recipes

When you are trying to incorporate exercise and good nutrition into your day, you may find it challenging due to all the demands on your time. Especially if you’re like me with young kids, you’re busy ferrying kids to and fro with soccer, TKD, school, and other activities. If you don’t have quick and easy snacks and meals planned, you will end up making not-so-healthy choices. One popular choice for busy people are protein bars. However, many of the protein bars on the market are filled with fillers, soy protein, and other additives. And, if you’re like me and can’t have nuts (two of my kids are allergic to tree nuts), that further restricts your choices. And to make matters even worse, I can not have gluten or oats! What to do? Make your own!!! It’s easy!!! I recently found this handy formula for making protein bars at No Meat Athlete.com. It is a formula. You mix and match from each catergoy to make a bar that works for you. In addition, there is a spreadsheet which you can use to determine the nutritional profile of your bar! Scroll down to the bottom of the article to download it.

For my first bar I used black beans, avocado, honey, organic applesauce, protein powder (used Raw Protein but this time I will use Hemp Pro 70), and some cocoa powder. I think because I used raw cacao powder, I added a bit of extra honey for sweetness. In my second batch, I’m going to increase the protein powder to increase the protein content. My original bars were 36g carbohydrate, 8 g fat (healthy fat from avocado), and 7 g protein.

If you make these, let me know your recipe!!!!

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Here is another take on the protein bar formula from Team Beachbody Newsletter

Recipe: Snack Bar-O-Matic

Want to try your hand at making your own fruit and nut–based snack bar? In just a few minutes, you can create a healthy, customizable snack to help you eat right when you’re on the go.

Thanks to a date or prune base, these bars are rich in potassium, an electrolyte that is essential for healthy muscle function (including proteinbarthe most important muscle, the heart!). The nuts and seeds provide protein as well as good-for-you monounsaturated fats and/or omega-3 fatty acids. And the high fiber content will help keep you regular. Want to really kick up the nutritional wow factor? Add a couple scoops of your favorite Shakeology.

Total Time: 1 hr. 10 min.
Prep Time: 10 min.
Yield: 12 servings, 1 bar each

Ingredients:

1 cup pitted whole dates or prunes for the base
1 cup dried fruit
1 cup nuts and seeds
2 scoops Shakeology (optional)
Optional flair
Preparation:

Combine equal parts dates or prunes, dried fruits, nuts, and seeds in the bowl of a food processor.
Process for 1 to 2 minutes. Check to make sure all ingredients are breaking down into smaller pieces; scrape sides of bowl as needed. Process 2 to 3 minutes more until ingredients form tiny crumbs that come together into a loose ball.
Turn out the Snack Bar-O-Matic mixture onto a square of cellophane (or an 8″ x 8″ baking dish). Press into a flat disc.
Cover tightly and refrigerate one hour.
Cut into 12 bars. Store in the refrigerator.
Choose one or more from each:

1 CUP BINDING FRUIT (these will give your bars the best texture)
Dates
Prunes

1 CUP DRIED FRUIT
Dried apricots
Dried figs
Raisins
Dried cranberries
Dried blueberries
Dried cherries

1 CUP RAW NUTS OR RAW SEEDS
Flaxseeds
Chia seeds
Pepitas
Sunflower seeds
Almonds
Walnuts
Peanuts
Cashews
Sesame seeds
Coconut

OPTIONAL FLAIR
1/2 tsp. rum extract
1/2 tsp. cinnamon
1 Tbsp. honey
1/2 tsp. vanilla extract
1–2 oz. dark chocolate chips
2 tsp. grated fresh ginger

WITH SHAKEOLOGY* (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
151 5 g

WITHOUT SHAKEOLOGY* (per serving):

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
124 5 g

If you’d like to ask a question or comment on this newsletter article, just email us at mailbag@TeamBeachbody.com.

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Sybil Cooper is a wife, mother, scientist, homeschooler, health and fitness coach and mompreneur. When she is not managing the home, teaching, acting as chauffeur to three kids, and motivating others to lead healthier lives, she is learning how to use fitness and food as medicine to manage her autoimmune disease, Sjogren's Syndrome. To help reduce inflammation, Sybil has ventured into vegetable gardening to grow organic vegetables and utilizing local farms for grass-feed beef and free-range chickens. Despite these challenges, she has completed three Spartan Sprints, placing 13th in her age group (45-49 yr olds) in 2013 and 8th in her age group and 15th% overall.

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