*~Protein Bars ~&~ Desserts~*

[bmf2]

Home-made Protein Bars

1 cup Natural Peanut butter (Pb)
8 tablespoons honey
1+1/4 cups whey protein powder
1 cup of uncooked oatmeal

Mix the Pb and honey in a bowl, microwave on full for 80 secs. Add the other ingredients and mix together (I knead it with my hands) can add raisins/nuts etc to taste. Smooth into 13x9 tray and leave for 20 mins. Cut into 10 to 12 equal bars and wrap and store in fridge!!

Good luck and happy munching.......you'll be back for more!!
285 Cals - 13 Fat - 3 Sat - 3 Poly - 5 Mono - 22 Carbs - 25 Protein (depends on your protein powder)

	protein

[bmf2]

WARNING!!! Do not make these on a cut; I swear to god you will eat the entire pan when you do make them, so make sure it's on a bulk or a cheat!!

Protein Bars

1/3 c Chocolate protein powder
1/2 c quick oats
1/4 c dry skim milk powder
2 tbsp cocoa
12 packets sweetener*
1 tbsp low fat cream cheese
1/2 c natural peanut butter(Pb)
1/3 c black brewed coffee
about 1/4 cup skim milk

Mix dry ingredients together. Cream Pb and cream cheese together. Warm in microwave for 45 seconds -Mix in coffee. Stir dry ingredients a bit at a time into wet ingredients. Mixture will be difficult to stir, use a fork and mash it together. It'll get crumbly. Now add milk, a few drops at a time and mix well after each addition. I think I used about 1/4 cup, but not sure. You want a gooey, kind of crumbly texture. Press into pan sprayed with Pam and set in fridge. Makes 8 bars.

***Each bar has: 80.5 calories - 3.9 *Protein - 7 carbs - 4.2 fat
***The above breakdown does not include the protein powder, because everyone uses a different powder, I just broke down the other ingredients. Make sure you add your own protein powder breakdown to the counts to get the true numbers!

*I used Equal, you can use whatever you normally use or none at all if you like, especially if your protein powder is sweet.
Replace the coffee w/ a tbsp of cream diluted w/ water to the required amount.
I used flavored coffee, so you might want to add an extract for flavor...almond or vanilla...
You can also and raisins and/or chopped nuts for variation


Enjoy!!! :)

	protein

[bmf2]

Ketogenic Yogurt Recipe

This is portable, and can actually pass as regular yogurt. You can also make a pudding/custard like recipe by adding an egg yolk or two and more sugar subs. Either recipe also works with egg white protein powder if you can find a decent tasting one for a base (I like Albumen Gold - Bioplex or Beverly Int. vanilla)

YOGURT

3/4 pack Knox Gelatin
1/2 cup Hot Water
3 servings Designer Whey (strawberry)
10 tbsp Heavy Cream (close to room temp)
1/3 cup Sour Cream
1-2 tbsp sugar substitute or Sugar Free syrup of choice (optional)

Directions: Stir gelatin with hot or boiling water to dissolve. Mix protein powder and heavy cream with wisk. Slowly add gelatin mix to protein powder, an ounce or two at a time, mixing it in thoroughly, to not overheat the protein or cream (this is called tempering for those who know anything about cooking). Refrigerate for 1-2 hours, or until mixture starts to come together. Fold in sour cream. Refrigerate until somewhat solid (yogurt consistency). Serve cold. Makes about a quart or 4-5 servings.

Total recipe: 50 g protein, 70 g fat, about 12 carbs. A tasty dessert

	protein

[MentalMike]

im gonna try the homemade protein bars, ill let yall know how they turn out

	protein

Ingredients:
1/2 cup (8 tbsp) Fat-free cream cheese
6 tbsp Reduced-Fat Natural Peanut Butter
4 scoops Chocolate Whey Protein (i used isopure)
about 1/8 cup Eggbeaters Egg Substitute
1 packet Nestle Carnation Fat-free hot cocoa mix
1/2 cup raw oatmeal (regular, slow cooking)
Splenda artificial sweetener (amt. depends on how sweet you want them)

-Heat cream cheese and PB in the microwave until soft. Mix well
-Add splenda until it's sweet
-Add a little of the Eggbeaters
-Add Protein and mix well. It will be hard to mix at first but will eventually mix in.
-Add Nestle Hot-cocoa mix and mix well. If it needs to be wetter, add more of the Eggbeaters
-When you get a nice, play-doh conssistancy, add oats and mix.
-Lightly spray wax paper with cooking spray.
-Place dough on wax paper and press out to desired thickness
-Chill in refrigerator for a while
-Cut into bars

**Nutritional info (for the whole recipe. divide as you like):
Calories- 1288
Fat- 36 g (8 g saturated)
Carbs- 74 g (16 g fiber)
Protein - 160 g

The ratio comes out to be:
Protein- 50%
Carbs- 25%
Fat- 25%

	protein

[MentalMike]

ok, my girl made the protein bars yesterday, they were awesome, i took a nap and that lil bitch ate half of them

	protein

[powerlifter]

these recipes are awesome