Recipe's- Protein Bar's and Protein Snackball's.
Posted: Sun Jul 06, 2014 4:53 pm
My sister in law is currently coming to the end of her second year training as a nutritionist. She asked if I would act as a client as part of two practical assessments she needed to do so I of course said yes. Most clients in these assessments present with health problems but I asked if I could discuss diet and nutrition for multi day endurance sports to which she readily agreed. The assesments were held in front of the course tutor and several other students all of whom agreed that it was an interesting topic that they would come across only occasionally.
After the assessments I was given specific recommendations for myself plus the following recipes that anyone will find useful.
Raw Cacao High Protein Snack Ball's (makes 12).
125g raw hazelnut butter
100g finely chopped Brazil nuts
50g finely chopped unsweetened dried cherries
2 tbsp shelled hemp seeds
1 tbsp ground chia seeds
3 tsp chopped cacao nibs
2 tsp raw cacao powder
3 tsp raw honey
1 tsp coconut oil
1/2 tsp spirulina powder
Seeds from 1/4 vanilla pod
Shredded coconut to roll the finished balls in.
Mix all the ingredients together in a bowl and shape into 12 balls then roll in the shredded coconut and store in the fridge.
Seeded Protein Bars (makes 16).
Similar to flapjacks, these bars are bound together with dates and nut butter rather than sugar or syrups. The protein powder provides the complete complement of essential amino acids while the psyllium, chia and oats contain soluble fibre and slow release carbohydrate. These nutrients also make the bars useful as a post exercise snack.
225g pitted chopped dates
Juice and zest of 3 lemons
115g nut butter (eg. almond, cashew or tahini)
60g coconut oil, melted
150g gluten free oats or millet flakes
150g buckwheat flakes
50g protein powder, plain or vanilla (additive free)
30g pumpkin seeds
30g desicated coconut
1 tbsp psyllium husk (optional)
30g sunflower seeds
2 tbsp ground chia seeds or flaxseed
1/2 tsp bicarbonate of soda
Preheat oven to 190c/370f/gas 5. Grease and line a 20x30cm traybake tin with baking parchment.
Place the dates, lemon juice and zest, nut butter and coconut oil in a blender to create a thick paste.
Place all the dry ingredients in a large bowl and mix. Pour over the paste and mix thoroughly. Spoon the mixture into the tin and press down firmly, smoothing the surface.
Bake for 20-25 mins until the top is golden brown then leave to cool.
Cut into 16 bars and store in the fridge in an airtight container or freeze for up to one month.
Per bar - calories 275 kcal, protein 6.6g, carbs 24.8g of which sugars 10.8g, fat 16.5g of which saturates 7.4g.
Oat, Apricot and Brazil Nut Fruit Bars (makes 12).
200g of Brazil nuts
60g gluten free oats or buckwheat flakes
30g ground chia seeds
250g ready to eat apricots, chopped
3 heaped tbsp protein powder, plain or vanilla
Zest of 1 orange
Pinch of salt
Blend the nuts and oats in a processor until fine. Add everything else and pulse until you get a firm dough. This may take a few minutes.
Press the mixture into an 8" square tin lined with baking parchment and freeze for at least one hour. When frozen cut into 12 pieces. Store in fridge or freezer until needed.
Per bar - Calories 195kcal, protein 5.6g, carbs 13.4 of which sugars 8.4g, fats 13.2g of which saturates 3.1g.
Not made any yet but going shopping for the ingredients soon.
After the assessments I was given specific recommendations for myself plus the following recipes that anyone will find useful.
Raw Cacao High Protein Snack Ball's (makes 12).
125g raw hazelnut butter
100g finely chopped Brazil nuts
50g finely chopped unsweetened dried cherries
2 tbsp shelled hemp seeds
1 tbsp ground chia seeds
3 tsp chopped cacao nibs
2 tsp raw cacao powder
3 tsp raw honey
1 tsp coconut oil
1/2 tsp spirulina powder
Seeds from 1/4 vanilla pod
Shredded coconut to roll the finished balls in.
Mix all the ingredients together in a bowl and shape into 12 balls then roll in the shredded coconut and store in the fridge.
Seeded Protein Bars (makes 16).
Similar to flapjacks, these bars are bound together with dates and nut butter rather than sugar or syrups. The protein powder provides the complete complement of essential amino acids while the psyllium, chia and oats contain soluble fibre and slow release carbohydrate. These nutrients also make the bars useful as a post exercise snack.
225g pitted chopped dates
Juice and zest of 3 lemons
115g nut butter (eg. almond, cashew or tahini)
60g coconut oil, melted
150g gluten free oats or millet flakes
150g buckwheat flakes
50g protein powder, plain or vanilla (additive free)
30g pumpkin seeds
30g desicated coconut
1 tbsp psyllium husk (optional)
30g sunflower seeds
2 tbsp ground chia seeds or flaxseed
1/2 tsp bicarbonate of soda
Preheat oven to 190c/370f/gas 5. Grease and line a 20x30cm traybake tin with baking parchment.
Place the dates, lemon juice and zest, nut butter and coconut oil in a blender to create a thick paste.
Place all the dry ingredients in a large bowl and mix. Pour over the paste and mix thoroughly. Spoon the mixture into the tin and press down firmly, smoothing the surface.
Bake for 20-25 mins until the top is golden brown then leave to cool.
Cut into 16 bars and store in the fridge in an airtight container or freeze for up to one month.
Per bar - calories 275 kcal, protein 6.6g, carbs 24.8g of which sugars 10.8g, fat 16.5g of which saturates 7.4g.
Oat, Apricot and Brazil Nut Fruit Bars (makes 12).
200g of Brazil nuts
60g gluten free oats or buckwheat flakes
30g ground chia seeds
250g ready to eat apricots, chopped
3 heaped tbsp protein powder, plain or vanilla
Zest of 1 orange
Pinch of salt
Blend the nuts and oats in a processor until fine. Add everything else and pulse until you get a firm dough. This may take a few minutes.
Press the mixture into an 8" square tin lined with baking parchment and freeze for at least one hour. When frozen cut into 12 pieces. Store in fridge or freezer until needed.
Per bar - Calories 195kcal, protein 5.6g, carbs 13.4 of which sugars 8.4g, fats 13.2g of which saturates 3.1g.
Not made any yet but going shopping for the ingredients soon.
