If you want to bake bars, reduce the amount of liquid you are using in your recipe and add in some sort of binder like eggs or peanut butter (about half a cup). Flax meal or even some sort of nut meal (cashew, almod, pecan) works nicely as well. Just know, the bars will be a bit dry since those things don’t like to absorb liquid very much.
You can also make chilled/frozen bars:
This is from Berardi’s article ‘When Gourmet meets Nutrition’
Home-Made Protein Bars
Peanut Crunch Bar (Any Time)
Servings
4 large or 8 small
Prep Time and Cooking Time
Prep time: 10 minutes
Prelude
If you’re addicted to peanut butter like I am, you’ll absolutely love these peanut crunch bars. They’re chewy, creamy, and chunky ? all in the same bite. Just be careful, you might not be able to eat just one.
Ingredients
1 tablespoon pure honey
1 teaspoon vanilla extract
1/2 cup low fat cottage cheese
1/2 teaspoon ground cinnamon
1/4 cup water
1 cup all natural peanut butter (chunky)
5 scoops Vanilla Low-Carb Metabolic Drive
1/2 cup oat flour
1/4 cup almonds (sliced)
Instructions
Add the honey, vanilla, cottage cheese, cinnamon and water to a food processor or blender and puree until smooth.
Transfer to a mixing bowl along with the peanut butter. Stir to combine. Add the protein powder and stir to combine (this may take a minute). Add the oat flour and stir to combine again.
Using a 9" x 9" baking pan for measurement, pull out a piece of plastic wrap about 2x the length of the pan. Then cover the baking pan with the wrap, allowing the extra plastic length to hang over the edge of the pan.
Scoop the mixture above onto the plastic wrap inside the bake pan. Next, lift the corners of the extra plastic wrap and fold over the top of the mixture. Spread out the mixture with a spatula, making sure it fills the pan and that there’s a layer of plastic wrap above and below the bars.
Next, uncover the top of the bars and press the sliced almonds into the top of the bars.
Chill in refrigerator for 2 hours.
For a large bar, cut into approximately 4" x 4" pieces, and for a small serving cut into 2" x 2" bars.
Variations and Options
If you’re lactose intolerant or wish to avoid dairy, replace the 1/2 cup of cottage cheese with 1/2 cup plain, lactose-free yogurt. Alternatively, you can replace with non-cow’s milk dairy (i.e. goat milk, yogurt, etc.).
You can make your own oat flour by adding rolled oats to a food processor and pulsing until a fine, grainy flour is achieved.
If you like a smoother bar, choose smooth peanut butter. If you like a chunkier bar, choose chunky.
For some variety, replace the peanut butter with almond butter.
Post Workout option: Add some mini marshmallows and chocolate chips for a peanut smore bar.
Nutritional Information
Per serving
large
small
Calories (k/cal)
747.0
373.5
Fat (g)
44.1
22.1
SFA (g)
6.2
3.1
MUFA (g)
21.9
11.0
PUFA (g)
12.0
6.0
omega-3 (g)
0.1
0.0
omega-6 (g)
11.9
6.0
Carbohydrates
34.3
17.1
fiber (g)
9.4
4.7
sugars (g)
11.6
5.8
Protein (g)
53.2
26.6
Approximate Caloric Ratio
Carbs (%)20
Fats (%) 50
Protein (%)30
Go Buckeyes!!