Banana & Mango Protein Bars!!!!
Homemade-protein bars put store-bought protein bars to shame. You know this if you’ve made any of the bars in the Protein Pow cookbook, app, or the protein bar ebook. Homemade protein bars just so much more nutritious, lacking as they do in pointless ingredients, artificial ingredients, refined carbohydrates, inferior sources of protein, and sugars. They’re also waaaaay tastier! And super easy to make. All you need are four to six ingredients, no skill whatsoever, and 30 minutes of your time. Check out these bars, for example. I whipped them up in about five minutes, put them in the freezer for 20 minutes until the chocolate set and, BAM! they were ready to go. Here’s the recipe:
1/4 banana whey protein
1/4 cup gluten free oat flour
1/4 cup coconut flour
1/2 cup almond milk
4 squares 90% dark chocolate (40g)
1/4 cup freeze-dried mango (see Note 3 below for subs)
1. First, melt your chocolate in a bain marie (i.e. a glass bowl on top of a pot of boiling water).
2. Meanwhile, make your protein bar filling by mixing all the above ingredients together and shaping the mix into four bar shapes.
3. If the mix is too dry, add a bit more milk or water (a tsp at a time though – you don’t want to turn the mix into a soup). If they’re too wet or sticky, add more oatflour and/or coconut flour (just watch out that you don’t add to much as then they will be too fibrous).
4. Once all the bars are shaped, dip them in the melted chocolate using your hands or a spatula and transfer them to the freezer for 20 or the fridge for a couple of hours. That’s it – DONE!
Macros per Bar (out of 4):
15g carbs (out of which 7g is fiber! so net carbs = 8g)
13g fat (mostly from the chocolate and coconut flour)
Note: If you want to up the protein and lower the carbs, ditch the mango and add some casein to the bars as well as whey. You can also throw in some ground almonds.
A few of important notes:
1. Do make sure you check out this video I made which shows exactly how I make my protein bars.
2. Do follow the guidelines in my protein bar ebook if you want to experiment with your own ingredients and flavors!
3. If you want to sub the mango, you can! With for example chopped nuts, seeds, chopped dried fruit or even some dark chocolate :-)