Post by Ron on Aug 14, 2013 5:55:12 GMT -6
Being into healthy eating and needing to get set for the upcoming bow season, last night I tried my hand at making some protein bars for fall hunting trips to go with the homemade venison jerky I make and take afield with me.
I have been buying Quest bars at GNC but the darn things are about $3 a piece. They’re good and all but a bit pricey for their small size. The goal here was an easy to pack, food source that is healthy, high in protein and energy. There are 9 simple ingredients. I mix all the ingredients in my Wife’s mix master mixer (except the oat bran which is used to coat the outside of the sticky bars to make them less sticky) then I press the mixture between two cookie sheets to flatten then chill them before cutting into bars and vacuum sealing. One batch makes 20 bars that are about 2 Oz. each.
Here is the breakdown of the nutritional data.
Divided into 20 bars will yield the following nutritional data per bar.
Serving size 1 bar: (53 Gr)or 1.9 Oz
Calories: 161.5
Total Fat: 8.4 Gr.
Cholesterol: 32 mg
Sodium: 110 mg
Total Carbs: 13 Gr
Dietary Fiber: 2.3 Gr
Sugars: 3.6 Gr
Protein: 13.3 Gr
Also contains the following essential amino acids (from the protein powder)
Histidine: 546 mg
Isoleucine: 1,460 mg
Leucine: 2,637 mg
Lysine: 2,223 mg
Methionine: 535 mg
Phenylalanine: 824 mg
Threonine: 1,917 mg
Tryptophan: 411 mg
Valine: 1,400 mg
Here are the 9 ingredients
8 scoops (336 grams or 11.8 Oz) of Pure protein brand chocolate whey protein powder.
90 Grams or 3.2 Oz (1 cup) of Quaker quick rolled oats.
128 Gr or 4.5 Oz ( ½ cup) Natural organic Peanut butter made from only peanuts
63 Gr or 2.2 Oz (3 Tablespoons) Natural Honey
71 Gr or 2.5 Oz (1/2 cup) Planters lightly salted dry roasted peanuts (chopped finely)
180 ML (3/4 cup) Blue Diamond Almond breeze unsweetened almond Milk
5 Gr. Or 0.2 Oz (1 Tablespoon) unsweetened cocoa powder
3 Gr. Or 0.1 Oz (2 Teaspoons) Ground cinnamon (powder)
47 Gr. Or 1.7 Oz (1/2 cup) oat bran (used only to coat the outside of the formed bars)
Additional ideas could be to add raisins, craisins, chopped walnuts, dates, figs, dried apple, chocolate chips or whatever you like. The outer coating could also be finely chopped nuts, flax seed, rolled oats, etc. Whatever you like. You can use vanilla protein powder instead of chocolate.
I have been buying Quest bars at GNC but the darn things are about $3 a piece. They’re good and all but a bit pricey for their small size. The goal here was an easy to pack, food source that is healthy, high in protein and energy. There are 9 simple ingredients. I mix all the ingredients in my Wife’s mix master mixer (except the oat bran which is used to coat the outside of the sticky bars to make them less sticky) then I press the mixture between two cookie sheets to flatten then chill them before cutting into bars and vacuum sealing. One batch makes 20 bars that are about 2 Oz. each.
Here is the breakdown of the nutritional data.
Divided into 20 bars will yield the following nutritional data per bar.
Serving size 1 bar: (53 Gr)or 1.9 Oz
Calories: 161.5
Total Fat: 8.4 Gr.
Cholesterol: 32 mg
Sodium: 110 mg
Total Carbs: 13 Gr
Dietary Fiber: 2.3 Gr
Sugars: 3.6 Gr
Protein: 13.3 Gr
Also contains the following essential amino acids (from the protein powder)
Histidine: 546 mg
Isoleucine: 1,460 mg
Leucine: 2,637 mg
Lysine: 2,223 mg
Methionine: 535 mg
Phenylalanine: 824 mg
Threonine: 1,917 mg
Tryptophan: 411 mg
Valine: 1,400 mg
Here are the 9 ingredients
8 scoops (336 grams or 11.8 Oz) of Pure protein brand chocolate whey protein powder.
90 Grams or 3.2 Oz (1 cup) of Quaker quick rolled oats.
128 Gr or 4.5 Oz ( ½ cup) Natural organic Peanut butter made from only peanuts
63 Gr or 2.2 Oz (3 Tablespoons) Natural Honey
71 Gr or 2.5 Oz (1/2 cup) Planters lightly salted dry roasted peanuts (chopped finely)
180 ML (3/4 cup) Blue Diamond Almond breeze unsweetened almond Milk
5 Gr. Or 0.2 Oz (1 Tablespoon) unsweetened cocoa powder
3 Gr. Or 0.1 Oz (2 Teaspoons) Ground cinnamon (powder)
47 Gr. Or 1.7 Oz (1/2 cup) oat bran (used only to coat the outside of the formed bars)
Additional ideas could be to add raisins, craisins, chopped walnuts, dates, figs, dried apple, chocolate chips or whatever you like. The outer coating could also be finely chopped nuts, flax seed, rolled oats, etc. Whatever you like. You can use vanilla protein powder instead of chocolate.