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NevD
New Member
| Joined: | 26 Oct 2005 |
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| Posts: | 1536 |
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Posted: 26 Oct 2005 06:52 pm |
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This one's good for non-veggies, too, but hey, they'll have to venture in here to find it!
I found a (non-veggie) recipe that was much higher in fat content and modified it until it suited my needs (less than 15% fat) while still tasting yummy.
Not sure how easy it will be for those outside the UK to get Holland and Barrett products, but any chocolate flavoured whey protein will probably do, so long as it's not more than 1.4 grams of fat per 100 grams.
Here goes:
200 grams of rolled oats
50 grams of bran
100 ml of apple juice
150 ml of skimmed milk
4 scoops (about 120 g) of chocolate whey protein powder (mine's soya based)
2 medium size bananas
50 g of plain tofu
1 tablespoon of peanut butter (edited bit)
What you do:
Mix the oats, bran and whey powder in a bowl. Add the milk and stir. Add the apple juice and stir some more. Mash the bananas, add and keep stirring (it's about here that those of you with a food mixer can start to feel smug!)
Mash the tofu and stir in. Then add the peanut butter. Keep stirring until all the powder is 'in the mix'. Add a tiny drop more skim milk if that'll help, but beware of making too mushy a mix. It should be stiff, if you'll pardon the expression.
Use a couple of sprays of cooking oil (just bought one of those spray thingies - they're great) on an oven proof shallow dish (flan or quiche-type dish) and smear all inside surfaces.
Put your mix into the dish and smooth flat. Bake in a preheated oven at around 180 degrees C for 20 mins. Leave to cool, then put in fridge overnight. Cut into 8 segments.
Each segment will be around 200 to 210 calories, with a makeup of 52% carbs, 34% protein, 14% fat. They completely wallop all those daft power bars you can buy, and I work out that it costs less that a UK pound (say $1.75) for the lot!
I use them as an afternoon snack in my 'eat 6 times a day' regime. They're filling and delicious - and I've never been leaner!
I'd welcome any opinions from other forum members about these babies...
Happy chomping,
NevD 
By the way, I'm a completely rubbish cook, and even I can make this successfully. And apologies for the metric measures, but I'm sure you're all familiar with those conversion calculators...
(Edit notes: added peanut butter back into this recipe, as I tried it again recently, and it really does lift the taste!)
Last edited on 17 Feb 2006 11:35 am by NevD
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trimB
Distinguished Member
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Posted: 16 Feb 2006 11:28 pm |
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I FINALLY got around to trying your recipe, and I was very pleased. For me, I calculated that they were about $.60 US each - and this was for a very generous size.
Have you experimented at all with making larger batches and freezing them? Or do they keep well at room temperature?
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NevD
New Member
| Joined: | 26 Oct 2005 |
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| Posts: | 1536 |
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Posted: 17 Feb 2006 08:24 am |
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I've never frozen them, but don't see why that wouldn't work.
They keep in the fridge for over a week.
BTW, I've started to add around 10g of peanut butter, which doesn't add many calories, but does enhance the flavour.
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Javan
Distinguished Member
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Posted: 6 Mar 2006 04:32 pm |
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Doh!!!!
I just realized the directions say to back at 180 deg C!!!! Now I know the error of my ways!!!
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Javan
Distinguished Member
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Posted: 11 Mar 2006 08:35 pm |
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So I modified two batches today.
1st batch, no banana, but 3 tsbp of unsweetened apple sauce
It was good.
2nd batch, no banana, used applesauce, added more whey protein, no rolled oats (ran out), used steel cut oats, and quick oats,
Quite good results.
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NevD
New Member
| Joined: | 26 Oct 2005 |
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| Posts: | 1536 |
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Posted: 12 Mar 2006 07:28 am |
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Haven't tried the applesauce yet, because I do like the banana/chocolate flavour (might be my brand of choc whey?). But I will be trying trimblebe's cocoa powder modification when I do my next batch.
BTW, I did freeze some, last time I was away for a few days, but haven't thawed and eaten one yet, so the jury's out...
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trimB
Distinguished Member
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Posted: 15 Mar 2006 11:34 pm |
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I agree, I prefer the banana flavor. Here's my latest experiment - very tasty...
1 whole package of lite tofu (12 oz)
2 bananas
1 cup of oats
1 cup of wheat bran
2 scoops of chocolate protein powder (80 g)
3 Tablespoons of dark cocoa powder
2 Tablespoons of sugar
Bake and cut into 8 pieces
I calculated 140 calories, of which 25% Protein, 11% Fat, 15% Fiber. What can I say, I'm addicted.
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NevD
New Member
| Joined: | 26 Oct 2005 |
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| Posts: | 1536 |
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Posted: 16 Mar 2006 09:00 am |
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Hmm -
You do have a sweet tooth, trimblebe. Those bananas make it sweet enough for me, without the sugar.
How do you keep the fat content so low with so much tofu and that cocoa powder (the latter is about 25% fat!)?
BTW - when I thawed and ate the slices I'd frozen, I didn't notice any difference, so we can safely label them "Can be frozen".
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trimB
Distinguished Member
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Posted: 16 Mar 2006 12:31 pm |
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Yes, I admit that one of the reasons why I like your oatcakes so much is that I can satisfy my sweet tooth while getting fiber & protein too.
I use "lite" tofu, which has 2 g of fat for an entire 12 oz package. The 3 Tablespoons of dark cocoa powder contributes 1.5 g of fat. I'm not sure how much fat content in cocoa powder varies by brand. It could be that we are using two quite different products?
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NevD
New Member
| Joined: | 26 Oct 2005 |
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| Posts: | 1536 |
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Posted: 16 Mar 2006 01:59 pm |
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I can satisfy my sweet tooth while getting fiber & protein too.
So, perhaps we could market it as the ultimate 'utility' food? (Healthy, but tastes naughty).
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personsmom
Distinguished Member
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Posted: 16 Mar 2006 05:04 pm |
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| I want to buy some, Sounds tasty!! :yumm:
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trimB
Distinguished Member
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Posted: 16 Mar 2006 06:57 pm |
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The idea has occurred to me! :)
I make a living now selling good-tasting but naughty things... if I could make a living selling good-tasting and healthy things - well my mission in life would be complete!
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NevD
New Member
| Joined: | 26 Oct 2005 |
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| Posts: | 1536 |
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Posted: 16 Mar 2006 07:08 pm |
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...my mission in life would be complete!
And your bank account would be replete!
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Javan
Distinguished Member
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Posted: 17 Mar 2006 12:38 pm |
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| Even though the original recipe (and my altered recipe with applesauce) are not quite up to my palate's liking, I still eat a bunch a day. I find that they are great for being on the road. yep, I freeze them too! Still thinking of different variations though.
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Hisgal
Distinguished Member
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Posted: 28 Mar 2006 12:13 am |
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| These protein bars have been a lifesaver to me! Thanks so much nevd, for posting the original recipe and to the rest of you for the variations! There are times I wanted to boost my protein intake, but looking at the bars in the store and seeing 8 grams of fat and 200 + calories in each one made me put them back fast! I love these bars and the variation, freeze them, and couldn't survive without them! :yumm:
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trimB
Distinguished Member
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Posted: 2 Apr 2006 10:58 pm |
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I recently made a batch of these where I realized mid-recipe that I had no oats. So I proceeded anyway, adding extra wheat bran and cutting back on the "moist" ingredients. Result had an unpleasing texture. Of all of the variations I've tried (some accidentally, like this one) - this was the only one to fail.
Another batch a few weeks ago, I realized mid-recipe that I didn't have bananas or their often substitute applesauce. So I used fat free yogurt instead. The only down-side was that it was blueberry flavored. And I had already added the cocoa powder. So I ended up with chocolate blueberry protein bars. Not my favorite... but may do future experiments with plain or vanilla flavored yogurt.
Anyone else with variations to suggest, I'm always open to trying new ideas!
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NevD
New Member
| Joined: | 26 Oct 2005 |
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| Posts: | 1536 |
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Posted: 3 Apr 2006 08:23 am |
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The thing I find most perplexing is a chef discovering the things she hasn't when she's mid-recipe...
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trimB
Distinguished Member
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Posted: 3 Apr 2006 04:20 pm |
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| Ouch. Yes, I'm much lazier about "inventory" maintenance when I'm at home. But a good chef should be able to make smart substitutions in a pinch, right? Admittedly, I'm only so-so on that account for this recipe.
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snussster
Distinguished Member
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Posted: 16 Apr 2006 03:33 pm |
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Thanks Nevd,
I made a batch last weekend and I'll make another today to see me through this week. I'm so happy to have these in my food repertoire!
The texture was unexpected! I didn't know they'd be brownie-like -- expected them to be more rugged than they are (although I don't mind rugged).
The only downfall of them -- and this isn't your fault -- is that every day my plan has been to eat it in the afternoon, but I can't wait until then and end up eating it mid-morning!
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NevD
New Member
| Joined: | 26 Oct 2005 |
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| Posts: | 1536 |
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Posted: 16 Apr 2006 03:45 pm |
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| Patience is a virtue, Susan... :chew:
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Be A Cow
Senior Member
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Posted: 1 May 2006 09:59 pm |
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I've wanted to attempt making these for awhile, since there have been so many people here that think they're so yummy. However, I try to avoid soy because of thyroid issues--what (if anything) can I substitute for the tofu?? I was thinking egg whites, but I'm not sure. I can't think of something that has the same texture of tofu, or the same nutrition breakdown (I guess that's what you call it).
Any ideas??
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Hisgal
Distinguished Member
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Posted: 1 May 2006 10:15 pm |
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| 50 grams isn't much tofu....I've been weighing it out on a scale, but maybe 2 Tbsp.? If you can't tolerate even that much, how about using a low fat peanut butter? With all the variations people have tried, it seems like it turns out no matter what we do to the original recipe:yumm:
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NevD
New Member
| Joined: | 26 Oct 2005 |
| Location: | |
| Posts: | 1536 |
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Posted: 2 May 2006 08:26 am |
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When I was in Portugal last week, I couldn't find tofu. So I substituted cottage cheese (which those crazy Algarvean folk call something completely different that I just can't remember).
It tasted just as good, if a little 'drier' - but that could have been down to the combination microwave/convection oven that our cottage offered...
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Be A Cow
Senior Member
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Posted: 2 May 2006 05:53 pm |
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| You know, I wasn't paying attention to the amount of tofu :) Thanks for the suggestions :) I'm definitly going to try them :)
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Katrinaro
New Member
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Posted: 3 May 2006 10:38 pm |
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| What size of baking pan do you use for these? (I don't know what quiche/flan-sized means... *blush*)
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NevD
New Member
| Joined: | 26 Oct 2005 |
| Location: | |
| Posts: | 1536 |
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Posted: 4 May 2006 08:52 am |
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I use an oven-proof glass dish that's about 9" across, which means the mix ends up about 3/4" (that's three-quarters) thick. Wow, I'm hungry just thinking about them.
Watch the recipe section for my new extravaganza, by the way. I've been looking for a creamed rice tasty snack that didn't cost silly money and had low fat. Watch out Mullerice - I'm gunning for you...
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Javan
Distinguished Member
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Posted: 4 May 2006 12:14 pm |
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| I found that one batch covered a little over 1/2 of a standard cookie sheet.
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NevD
New Member
| Joined: | 26 Oct 2005 |
| Location: | |
| Posts: | 1536 |
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Posted: 4 May 2006 12:43 pm |
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I found that one batch covered a little over 1/2 of a standard cookie sheet.
Is that standard metric, or standard Imperial?
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Javan
Distinguished Member
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Posted: 5 May 2006 04:21 pm |
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| That is 1/2 standard "el-cheapo" brand of cookie sheet from local grocery store.
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pipermac
Member
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Posted: 12 May 2006 09:59 pm |
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I found the Secret ingrediant!
Konjac Flour! aka Gluccomannen powder.
thsi is pure fiber so it doesn add any calories. IT expands to 20 times its size when mixed with water.
Soooooo I had 3 tablespoons of it. and it makes it very thick and gives it a great solid texture when cooked! IT adds volume so that the bars come out bigger.
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trimB
Distinguished Member
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Posted: 13 May 2006 01:08 am |
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And where do you purchase this wonder ingredient?
Also - FYI
I took the time to email the manufacturer of the brand of tofu that I use - to ask them if baked goods made with tofu need to be refrigerated. They said no, tofu baked goods should be treated like conventional baked goods. (ie you don't need to refrigerate regular brownies so you shouldn't need to refrigerate tofu-brownies)
Last edited on 13 May 2006 01:23 am by trimB
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Hisgal
Distinguished Member
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Posted: 16 May 2006 08:01 pm |
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I made a double batch of these last night using the Slimbody Matrix protein mix that Peter recommends on this site. I used the Chocolate Caramel. Mmmmmmm:yumm:
When I use it as a protein drink, I think it's a little sweet, so I dilute it more than recommended. I think next time I use it in the protein bars, I will leave out the sugar and cocoa. (I used Trimblebe's version with the whole 12 oz. pkg of tofu) They were so yummy!
I also have the strawberry-banana mix, so I might try making some bars with that as well:D Hisgal
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Hisgal
Distinguished Member
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Posted: 25 May 2006 03:37 pm |
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I made protein bars over the weekend, using the StrawberryBanana Slimbody Matrix protein drink mix. Not bad:yumm:....a nice alternative to chocolate....not that I have anything against chocolate
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Hisgal
Distinguished Member
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Posted: 18 Mar 2007 12:47 am |
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I made these bars again this weekend. I haven't made them for quite a while now. Can't imagine why I didn't. Anyway, this is the version I made and really like them:
2 cups rolled barley flakes
1/2 c. muesli
1.5 c. old fashioned oats
4 scoops protein powder (I used the Slimbody Matrix-a little sweet)
6 Tbsp. cocoa powder
4 very ripe bananas, mashed
2-12 oz. pkgs tofu (1 lite and 1 reg-store only had one lite), mashed
6 Tbsp. reduced fat peanut butter
Put it all in the electric mixer and blend until all well mixed. Lightly spray a 4 qt. glass baking dish with non-stick spray. Spread mixture evenly in pan. Bake at 350 degrees about 22-26 minutes.
Cut into 24 bars: 134 calories, 9.5gr (28.4%) protein, 3.3 gr. (22.2%) fat, 49.4% carbs and 3.2 gr fiber.
I think the next time I make these, I will use 1 cup muesli and 1 cup oatmeal. It will add a little calories, but I like the raisins and nuts in the bars. Yummmm
Thanks nevd for the recipe and TrimB for the variations. 
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fruitloop
Distinguished Member
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Posted: 26 Mar 2007 05:56 am |
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I made these yesterday, using skim milk powder, instead of protein powder. Naturally, they had a lot less protein, only about 20%. And a lot more sugar. Halfway through, I forgot that I had been halving the recipe, so forgot to halve some things. They still turned out OK, though. Not great, but OK.
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Nir
Senior Administrator
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Posted: 3 May 2007 04:04 pm |
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| I only noticed recently that this much-talked-about recipe was NevD's first ever forum post - his introduction, as it were. Talk about arriving.
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fsahurie
New Member
| Joined: | 6 Dec 2005 |
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| Posts: | 413 |
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Posted: 5 May 2007 04:21 pm |
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I just noticed that, as well.
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Aimless
Distinguished Member
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Posted: 2 Nov 2007 06:05 pm |
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Just wondering, what sort of texture are these meant to have? :P I'm fairly sure my first batch wasn't right at all, so hopefully my second attempt [which is in the oven now] will be better, although I skipped the tofu because I couldn't find any.
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NevD
New Member
| Joined: | 26 Oct 2005 |
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| Posts: | 1536 |
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Posted: 17 Nov 2007 11:42 am |
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Consistency is not unlike heavy cake'. I thought I'd amended the recipe to suggest that cottage cheese could replace the tofu if it's hard to find (I use cottage cheese most of the time in Portugal).
I suppose it's also slightly chewy, but not so much as the 'power bars' that it's meant to replace...
Anyone been tremendously successful with alternate flavours? The protein powders are hugely overpriced here, so I'm too much of a tightwad  to experiment.
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Aimless
Distinguished Member
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Posted: 10 Dec 2007 01:32 pm |
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Finally made a batch that is palatable. My failures have been because I haven't been following the recipe, cutting corners unsuccessfully... Here's a variation that I tried.
210g rolled oats
50g chocolate protein powder [~2 scoops]
100g cottage cheese
50ml apple sauce
4g cocoa
Mix together, divide into six [or cut it into six afterwards] and bake for 20 minutes at 180*C. Calories per piece 111, protein ~10g.
Could do with being a little bit sweeter? Will experiment with more applesauce and maybe mash banana instead at some point. Oh, whatever you do don't try to save on washing up by using the little cake wrapper things, I have paper stuck all over mine. Which is a shame since this is the first edible batch and I don't know what calories paper has
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jskd82
New Member
| Joined: | 26 Dec 2007 |
| Location: | Hawaii USA |
| Posts: | 38 |
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Posted: 14 Jan 2008 04:12 am |
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Tried this recipe today and mines didn't come out so well. Came out sort of dry and not very tasty lol not sure what I did wrong but I may give it another try....the only thing I substituted was the skim milk, instead I used Almond Breeze chocolate flavored milk. I think it's a soy milk but not sure. I thought I'd use it for some added chocolate flavor....but didn't really work lol.
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NevD
New Member
| Joined: | 26 Oct 2005 |
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| Posts: | 1536 |
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Posted: 14 Jan 2008 11:40 am |
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Could do with being a little bit sweeter?
The original recipe uses mashed banana and apple juice. I think that gives adequate sweetness. What I liked when I chanced upon this confection was the mixture of chocolate and banana flavours.
As I've written before, many protein powders are less chocolate-y than the Holland and Barrett version that I use, so if that's a problem, then definitely add cocoa powder.
Too dry a consitency usually means it was in the oven too long. I suggested 20 minutes because that's how long it takes using all the liquids in the recipe.
Happy chomping!
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Beth
Distinguished Member
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Posted: 21 Jan 2008 08:08 pm |
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I am really grateful for this recipe. I am looking to make our protein bars at home vs buying on the web. I think I paid about $2 a bar plus shipping and we are too poor at the moment to keep doing that.
I will be at the store tomorrow buying the "original" ingredients.
Thanks so much!
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Beth
Distinguished Member
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Posted: 21 Jan 2008 08:30 pm |
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Wow, I've been trying to convert the recipe to US. Am really having to use my brain and a converstion program.
Can anyone tell me how to get to Peter's suggested brands? I went to Products and didn't find what I was looking for. I was hoping to find a good recommendation for whey protein powder.
Thanks!
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jskd82
New Member
| Joined: | 26 Dec 2007 |
| Location: | Hawaii USA |
| Posts: | 38 |
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Posted: 21 Jan 2008 11:52 pm |
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My favorite protein is Optimum Nutrition's Chocolate flavor. It is the best tasting protein when mixed with skim milk, it actually taste very close to chocolate milk. I've tried a lot of others but they all taste gross. GNC sells the ON brand.
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Beth
Distinguished Member
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Posted: 22 Jan 2008 02:28 am |
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| Thanks. I'll pick up some Optimum Nutrition. That's handy because there is a GNC right by the grocery store.
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Beth
Distinguished Member
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Posted: 23 Jan 2008 04:46 pm |
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Well, I made a batch of this using TrimB's recipe. I couldn't find anything called wheat bran, so I used grapenut cereal. I know this is dumb, but what brand name of wheat bran or bran are you using and where do you find it? Health food store? I looked on the baking aisle and on the cereal aisle at Walmart and that is what I came up with.
I didn't add the extra sugar and threw in 3 splendas. It tastes ok. Not wonderful, but ok. I'm thinking the grapenuts weren't the thing to use.
Next batch, I'll use Nevd's recipe if I can figure out the bran thing and the metric system. It has a strange texture. Kind of like really hard jello. I've got it in the fridge. I wish I could make it get crunchy. Any ideas?
The good thing is, at binge time I don't think this will be a trigger. Ha!
Persistently yours,
Beth
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Beth
Distinguished Member
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Posted: 24 Jan 2008 11:30 pm |
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Well, since no one seems to come here anymore, I'll reply to myself. Found unprocessed wheat bran at Kroger. Used Nevd's recipe except used lt tofu, added 1 tsp. vanilla extract and 1 tablespoon cocoa. It just came out of the oven and it is delish.
Even if you never come back here, thanks,Nevd. You've helped me.
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trimB
Distinguished Member
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Posted: 25 Jan 2008 02:43 pm |
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| Sorry I didn't reply, but I was definitely following your experiments. Thanks for sharing with us. That's one of the reasons I like this recipe... there seems to be endless variations!
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NevD
New Member
| Joined: | 26 Oct 2005 |
| Location: | |
| Posts: | 1536 |
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Posted: 25 Jan 2008 03:18 pm |
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Well, I made a batch of this using TrimB's recipe. I couldn't find anything called wheat bran, so I used grapenut cereal. I know this is dumb, but what brand name of wheat bran or bran are you using and where do you find it? Health food store? I looked on the baking aisle and on the cereal aisle at Walmart and that is what I came up with.
I didn't add the extra sugar and threw in 3 splendas. It tastes ok. Not wonderful, but ok. I'm thinking the grapenuts weren't the thing to use.
Next batch, I'll use Nevd's recipe if I can figure out the bran thing and the metric system. It has a strange texture. Kind of like really hard jello. I've got it in the fridge. I wish I could make it get crunchy. Any ideas?
The good thing is, at binge time I don't think this will be a trigger. Ha!
Persistently yours,
Beth
Hi Beth -
I was offline for a few days (because mice ate through my underground telephone line!)
I'm glad you liked the recipe, and I'll try to post a message with the quantities converted...
The bran isn't terribly important, but health food stores should stock it. My understanding is that most chocolate protein powders taste weaker than the Holland and Barrett stuff I use, so TrimB's cocoa powder is advisable. For more crunchiness, try crunchy peanut butter.
You can also experiment with slightly longer baking times if you want it a firmer consistency. The stuff I make is more like sticky cake than 'hard jello'. (Easier to carry around as a 'power bar substitute').
Hope you arrive at an acceptable recipe for yourself.
I'm still meaning to try different flavours of protein powder, but I'm so LAZY!!!
Last edited on 26 Jan 2008 07:53 am by NevD
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