Protein Muscle Bars |
IngredientsWet
100g raw nut/mixed-nut butter 125g almond milk 85g high-quality marmalade 1tsp vanilla Dry 200g regular rolled oats 20g flax seeds (crushed) 30g sliced almonds 50g sultanas (well chopped) 1tsp all-spice 2tsp cinnamon 140g whey protein (vanilla) & 100g 90% Lindt chocolate Tools silicon spatula large metal mixing bowl 9x9 pan (to use as a mold) wax paper 
|
Notes
I use a large metal mixing bowl so I can melt the wet ingredients together straight on the stove before adding the dry. Also, I put my mixing bowl straight on the scale to save time and dishes. I should also note that using a scale is easier than measuring spoons, I never knew until I started counting macros. Also, I usually fit the
ProcedureStep 1: Put all wet ingredients into a large metal mixing bowl and put over very low heat on the stove. Warm slowly, mixing until blended (3-5mins).
Step 2: Measure the dry ingredients one at a time into the warm melted mixture starting with the oats. Mix the dry a bit on top to blend it for even distribution throughout the bars. Step 3: Blend the wet and dry mix together by folding and cutting the mix over and over with a silicon spatula. I like the silicon because it works well and helps get the bits off the sides of the bowl easily. Step 4: Distribute evenly and press the mixture into the wax paper lined pan/mold (see Mold Into Pan video) and put it in the fridge to cool while you melt the chocolate. Step 5: Melt the chocolate in a double-boiler (see Melt Chocolate video on the left). I use a regular pot and a glass bowl that fits in it. If you heat it too fast or get water in the chocolate, the chocolate will go funny. See the video for my DIY setup. Step 6: Pour the chocolate over the bars. Chill for 30+ minutes in the fridge to set. Cut. Wrap. Enjoy. I used to only wrap them in foil. But now I wrap them in wax paper, then in plastic wrap. Keep them in the refrigerated. |
NutrientsFor 1 (50g) bar (makes 16 bars.)
196.5kcal
Protein: 10.4g Net Carb: 14.9g Fat: 9.9g 
|
