Home Made Protein Bar

Posted on March 10, 2008 by Kelly

So I got tired of spending money on protein bars and decided to make my own.  Researched several recipees on the internet, but most of them had high carb content and included wheat and onther non paleo or unnatural ingredients.  So I decided to use Larabar as my example and came up with the following: 

     Calories           Fat      Protein        Carbs          Fibre
1 cup Pitted Dates

100

0

0

26

3
1/4 cup Goji Berries

96

0

4

24

4
1/2 cup Walnut

392

39

9

8

4
1 cup Almonds

820

72

30

28

16
1 cup Whey Protein

360

6

69

6

0
6 tbs Flaxseed

320

22

12

22

18
1/2 cup Coconut milk

140

14

1

2

0
1/2 cup Hemp Seeds

320

20

22

1

3
16g Carob Chunks

160

11

1

14

9
         10 bars

2708

184

148

131

57
         Per bar

270.8

18.4

14.8

13.1

5.7

I blended the dates, goji berries and nuts in a food processor and then stired them in a bowl with the flaxseeds, hemp seeds, carob, Coconut milk and protein powder.  I also used some fresh squeezed lemon to help the dates and goji berries circulate in the food processor.

The ratios worked out quite nicely considering I am still searching for ways to get enough “good” fat into my diet to further decrease my carb intake (especially when you consider 6 grams of the carbs come from fibre so really there is only 7g of carbs in each bar).

And best of all they actually taste pretty good.  Only thing is that the dates make them a little sweeter than I would have liked-any sugestions on an ingredient less sweet than dates that could be used to hold everything together would be greatly appreciated. 
But overall I’m pretty happy with them!

Share and Enjoy:
  • email link Home Made Protein Bar
  • addtofavorites Home Made Protein Bar
  • digg Home Made Protein Bar
  • stumbleupon Home Made Protein Bar
  • delicious Home Made Protein Bar
  • facebook Home Made Protein Bar
  • twitter Home Made Protein Bar
  • googlebookmark Home Made Protein Bar
This entry was posted in Kelly Talk. Bookmark the permalink.
  • Paul T

    look in to figs as they may not be as sweet, apples may also work when baked.

    also be careful with the flax and baking them flax does not do well with heat.

    you may want to look at some thing like quinona to put in the mix.

    I willkeep thinking about waht else might work.

  • http://www.sarenasworld.blogspot.com sarena

    Actually you can lose the date and just add some agave with/out stevia. I personally dont use goji berries as they are a nightshade but I need to watch, you may not need to!

    And send this recipe into George Mounce for his paleo blog http://www.paleorecipes.blogspot.com
    although this technically isnt paleo! He does have 2 paleo friendly bars there already so maybe you will find other ideas!

    hope you are doing well!

  • http://kellyfrankson.com Kelly

    Cool, thanks Sarena, I will try the agave.

    What exactly is a night shade?

    I’ll be sure to check out Georges Blog when I get home.

    -howd the kids cert go?

    kel

  • http://www.kellyfrankson.com Kelly

    Thank Paul. Great thing about these bars is that they don’t need to be baked, so no worries about the flax seeds. What are the nutritional benefits of Quinona?

  • Paul

    Health Benefits

    A recently rediscovered ancient “grain” native to South America, quinoa was once called “the gold of the Incas,” who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa’s amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients. Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorous, this “grain” may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

    Cardiovascular Health

    Quinoa is a very good source of magnesium, the mineral that relaxes blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health for those concerned about atherosclerosis.

    Tips for Preparing Quinoa:

    While the processing methods used in the commercial cultivation remove much of the soapy saponins that coats quinoa seeds, it is still a good idea to thoroughly wash the seeds to remove any remaining saponin residue. An effective method is to run cold water over quinoa that has been placed in a fine-meshed strainer, gently rubbing the seeds together with your hands. To ensure that the saponins have been completely removed, taste a few seeds. If they still have a bitter taste, continue the rinsing process.

    To cook the quinoa, add one part of the grain to two parts liquid in a saucepan. After the mixture is brought to a boil, reduce the heat to simmer and cover. One cup of quinoa cooked in this method usually takes 15 minutes to prepare. When cooking is complete, you will notice that the grains have become translucent, and the white germ has partially detached itself, appearing like a white-spiraled tail. If you desire the quinoa to have a nuttier flavor, you can dry roast it before cooking; to dry roast, place it in a skillet over medium-low heat and stir constantly for five minutes.

    Since quinoa has a low gluten content, it is one of the least allergenic “grains,” but its flour needs to be combined with wheat or some thing else to make leavened baked goods. Quinoa flour can be used to make pasta, and quinoa pastas are available in many natural foods stores.

  • http://www.sarenasworld.blogspot.com sarena

    Quinoa is a great grain nutritionally speaking. I used to use it a lot and was totally addicted to it as I was to brown rice, buckwheat, millet etc!! I havent had any of them for so long now–probably at least a year!!

    I do remember that these grains, while still whole grains and more nutritious than the simple grains (wheat, white rice, etc), my blood sugar was always elevated after consuming them. This was not a good thing and hence my directive to go PALEO!!

    I did find a most yummy bar recently. And it is quite healthy and nutritious for ya too! It is very expensive though so I see it as a rare treat and would NEVER keep it stocked in my pantry as I would be tempted to eat it!! Sugar is sugar to me, whether it is real sugar or even stevia or fruit! Once it comes into my life and body, I cant help but have more!!

  • http://www.sarenasworld.blogspot.com sarena

    I forgot the bar is http://www.wildbar.info
    and I love the chocolate mint. I never did try the other one as it contains nightshades which I avoid!

  • http://www.sarenasworld.blogspot.com sarena

    Nikki had a great mention on quinoa a while back!! I finally dug it up for ya–
    http://nikkisblogspot.com/2008/03/14/quinoa/
    so when ya coming to NY for a visit?? I have a great gym setup

  • sam

    Molasses instead of dates?  Not sure of nutritional info on molasses but I know it binds things together well.