Protein & Fiber Bars

A useful post-workout snack or meal replacement for when you’re on-the-go. These fiber and protein packed bars provide fuel for consistent energy to help keep you feeling full longer. Unlike most bars, these are dense with real useful nutrients that you can taste. 

When you run out of time and need food, it’s helpful to have something prepared to help yourself not skip or cheat on a meal. On one hand it’ll leave you hangry, and on the other a feeling or regret. There are healthy fast food options out there, but these can’t be beaten for the price per bar when you make them yourselves. 

Fiber Facts

An estimated 95% of American adults and children do not consume recommended amounts of fiber. According to the Institute of Medicine’s recommended daily target of 25 grams for women and 38 grams for men. 

Recipe:

Start by measuring out the peanut butter, raisins (or similar fruit) and honey into a stainless steel mixing bowl. Fill a pot big enough to house the mixing bowl with an inch or two of water for the stove at medium heat. Place the mixing bowl into the pot and stir as the bowl begins to heat up from the simmering water beneath. Add the chocolate chips when the honey and peanut butter are melted and mix well. As you constantly stir, use oven mitts to pinch the pot and bowl together for added stability (pro tip: don’t burn yourself).  

After the chocolate chips are melted, turn the stove to low and add the chia seeds, mix well, then add the protein powder and oatmeal. Now that everything is mixed well, I used a bread pan as a mold to house my bars. You can use whatever you wish, but just note, the nutrition label is only meant for 16 bars per batch. Place the pan into the fridge for 30-40 minutes until cool. Flip the pan over to use gravity and cut the it into bars. Enjoy!

Ingredients

  • 1 1/2c or 384g peanut butter
  • 1 tbsp/21g honey
  • 1/4c or 40g raisins
  • 1 tbsp/14g chocolate chips
  • 4 tbsp/60g chia seeds
  • 4 tbsp/26g groud flax seed
  • 48g chocolate protein powder
  • 1c/80g rolled oats (oatmeal)

Use blender to break down raisins and rolled oats into a powder separately.