Simple Protein Bars
Source of Recipe
Turf
List of Ingredients
1 cup each raw walnuts and raw hulled pumpkin seeds, ground in food processor.
2 cups vegetable protein
3/4 cup inulin
1/2 cup vegetable gylcerin
1 TBS cinnamon
1.5 tsp salt
2 tsp vanilla
1/2 cup Scottish oatmeal (porridge)
1/2 cup oat bran
1 to 1.5 cups milk or water, more or less as needed (see below)
3 egg substitutes
Recipe
Mix in protein and oats last. Add 1 cup raisins if desired. Grease pan with Smart Balance, butter, or coconut oil. *Cover* and cook 320 deg for about 25 minutes then uncover and cook for 5 additional minutes, for 9x12" pan (see below).
Take the bars out when they seem not quite done because it is very easy to get them overdone since when they cool they get drier. The amount of baking required will vary depending on the size of the pan, too. If they are already firm when the cover is removed, take them out and forgo the 5 minutes uncovered baking.
The amount of milk or water needed to get the proper batter consistency varies with the protein powder used. Vegetable protein (a combination of pea, rice, and potato protein) requires about 1.5 cup. Plain rice protein may require more. Whey protein, like AnyWhey, requires less - around 1
cup. Designer Whey Protein may require even less than this. You must experiment with your preferred protein powder.
If they get overdone, a good way to moisten is to mix a quarter cup of xylitol with enough lemon juice to make a glaze, pour over, and keep covered.
Since these are so rich and high in fiber only small bars are necessary - a 2x2" square is filling, a 2x4" bar is a full meal. It is best to keep them refrigerated. These are very low glycemic index, perhaps too low for some people in which case adding the raisins is beneficial to bring it
up.
I have left out the cinnamon and raisins and added a cup of chocolate chips instead. Not as healthy, but still a better alternative than most commercial bars.
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