Katrina and I at a fitness conference in LA
This week we are going to feature energy/protein bars. When I think of a protein bar, I usually think high protein, low sugar; energy bars have some protein, but quite a bit of sugar for energy.
I have become good friends with a fitness professional in Orange County. Her name is Katrina and she is a celebrity trainer and has had over 15 million youtube views for her fitness and nutritional videos through diet.com. I am working with her now to get her ready for her first fitness modeling show which I am very excited about! Katrina will be sharing with you a recipe for an energy bar. It is a little high in calories, so my mom put on her experimentation hat and worked at tweaking it to make it more calorie friendly.
I am also working at finding other healthy premade protein bars. It is tough, because most are just glorified candy bars.
So here is my moms post!
This week we are taking on the energy bar; three of you suggested this one-Louise, Sharon, and Bill-so let’s see if we can get something interesting happening here. It just so happens that our AOL server had that discussion up this morning, so I checked it out-they listed the top 10 that their research came up with, called them diet bars, but did not say what their criteria was for rating them. Then they opened it up for comments, and I copied down a lot of websites and personal preferences listed, but have not had time yet to check them all out.
We’ll get back to this later, but now I’d like to give you a recipe for an energy bar that Katrina featured on her website, as Dustin has told you about. I have just finished trying it out, with some adjustments; if you’re like me, you are ready for something to make rather than trying to find one you approve of at the store. So, let’s get busy!
[youtube fVOkAEeuDzw]
KATRINA’S ENERGY BAR
3 scoops protein pwd.
1 c. natural peanut butter
1 c. raw or roasted slivered almonds
1 c. diced dried apricots
1 c. old fashioned oats
¼ c. raw honey
Cinnamon, optional
In Katrina’s video, they melted the peanut butter and honey together, then added all the rest of the ingred.. I experimented with a small batch and just stirred everything together, but melting things would be easier; however, if you are in a hurry for the finished product, skip the heating stage, as they should be chilled around 45 min. before cutting into squares. Backing up, spray a baking pan or cookie sheet and press the ingred. into it to desired thickness; Katrina used a 9″ sq. pan and cut her recipe into 16 bars, after chilling. Wrap individually in either plastic wrap or foil, or just use a sandwich baggie. The only thing I changed is the amount of honey; Katrina used 1 cup, but the bars have around 270 calories and would be best used for high energy needs, like for a marathon or long distance bike trip. I experimented with less and even no honey (adding a small amt. of water to hold things together), letting the apricots provide the sweetness. I settled for ¼ c. honey (may still need a very small amt. of water). You might wish to use agave or maple syrup instead. Here are the approximate stats that I figured, using a prot. pwd. that has 21 g. of prot./28 g. scoop, with NO fake sugars. Also, I recommend cutting them into 32-1 oz. bars, putting them more into the average weight and calorie range of other bars. I think my next batch will have more prot. pwd. in it. Anyway, have fun changing this basic recipe to fit your own needs, or using what you have on hand.
Nutritional Info. For approx. 1 oz. bar:
Cal.: 115
Prot.: 5g.
Fat: 6g.
Carb.: 9.5g.
Fiber: 2g.
Sugar: 5.5g.
We would love to hear what your favorite homemade bar recipe is or a store bought one!
Keep eating~healthy!
Dustin’s Mom~Joy
For additional recipes click the links below!
30 Healthy Snacks, 21 Healthy Snacks, Chocolate Chip Cookies, Chocolate Tofu Pie, Pureed Vegetables, Roasted Veggies, Quinoa, Chicken, Omelet, Pizza, Guacamole, Hummus, Carrot Soup
Hi Dustin,
I started a thread on active.com’s triathlon community on homemade energy bars. I included a link to your discussion here. http://community.active.com/thread/66578/
The active link for Homebrew Power Goop & Honey Goop With a Protein Kick is popular. I’m looking forward to reading the other suggestions.
Sara
i’m always looking for these kind of bars and have been trying out a few here and there. hope to try soon. i just found the perfect granola bar recipe. also, mary jane butters in one of her books has a recipe for her version of “pemican”–she’s a vegetarian so it means seeds, nuts, and dried fruit replace the dried meat. also very good. i’ll send them sometime, joy, and you can see what you think. thanks for yet again another healthy substitute for the junk i’d otherwise eat!!!
Hey Dustin!
This recipe’s a little more involved than your mom’s, but it’s incredibly good! I actually “invented” it after Dave Philips suggested coming up with something that could be made in Africa, so as not to have to transport pre-packaged American protein bars. I used a Granola recipe given to me by another Overlander family and doctored it, so here are 2 recipes in one:
“Granny’s Granola” :
4 cup Rolled Oats
1 cup Wheat Germ
1/2 cup Instant or Non-instant Dry Milk
Any combination of the following ingredients
(to make 4 cups):
Chopped Nuts or Sesame Seeds
Sunflower Seeds or Pumpkin Seeds
Dried Fruit (Raisins, Apples, Bananas, Dates, etc.)
1/2 cup Unsweetened Coconut
1/2 cup Cold Pressed Safflower or Canola Oil
1/2 – 1 cup Honey
1 teaspoon Vanilla Bean Extract
1 teaspoon Cinnamon
* For Granola: Grease Pan, Spread Thin, Bake 20-30 Minutes, Stir Often. Cool. Store in Airtight Container.
* For Protein Bars:
Add 1 cup Peanut Butter to 3-4 Cups Granola mixture.
Stir in 3 Tbs. Protein Powder (Whey Based, Vanilla)
Press into greased pan
Bake lightly (with Granola) or chill until hardened.
Cut into 2 inch squares.
These bars are extremely dense and keep for many weeks when baked! They’re also delicious!
(Calories? Not sure, but a small piece goes a long way)
Let me know how you like this & if you try it!
Great job you’re doing, Dustin!
God bless,
Laurie
Here is another recipe that I like a lot but I’m not sure on the calorie content. Change things up as you would like:
1 cup dried cherries
1/4 cup apple juice
2 tsp. vanilla extract
1/4 cup butter
2 1/4 cup old fashin oats
1 cup chopped hazelnuts
1 tsp. ground allspice
2 eggs, lightly beaten
1/3 cup honey
Heat oven to 350 degrees. Lightly butter an 8 inch square pan. In a medium bowl, mix cherries, apple juice and vanilla. Set aside for 20 minutes to allow cherries to plump.
While cherries soak, melt butter in a larget skillet over medium heat. Add oats and hazelnuts and saute, stirring constantly, for 3-4 minutes, until aromatic and toasted. Stir in allspice and cook for 1 minute.
Pour into a large bowl. Stir eggs and honey into reserved cherry mixture. Pour cherry mixture into oats mixture and sti until well blended.
Spread evenly into prepared pan. Bake for 30 minutes or until golden brown. Cool on a wire wrack. Cut into 16 bars. Enjoy!
Thanks, Sara, for sharing that link-I checked it out-wow, sounds like bikers really need the high energy bars or “goop”! Tune in Fri. for more prot. bar talk.
Bonnie, can’t wait for your perfect gran. bar recipe!! And also Mary Jane Butter’s recipe….blog them here, if you have a chance, k?!
Wow, Laurie, thanks for taking the time for those 2 recipes–I am really looking forward to making these. And Dustin told us that you were on his African mission trip several years ago-awesome!! So did those bars work for those long, inland trips??
I think I have all those ingredients, Angie, so any time I get the urge, your recipe is in the oven!-wonder how olive oil would work in place of the butter? Toasting the oats and nuts has got to really get some great flavor in those bars! Thanks for sharing!
what if someone is allergic to peanuts??? is there a substitute for peanut butter in the protein bars?
Almonds or any other nut… I also like cashews!
I dont think Katrina is a real celebraty.
I know
she`s not a celebrity
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