Coconut Almond Protein Bar

This was one of my first protein bar recipes when I was in desperate need for a treat to take the blah out of competition food. One day while playing in the kitchen, AS ALWAYS this came to me. A coconut Almond Joy like protein bar! Being from Hawai'i, I am IN LOVE with coconut and dark chocolate ... not to mention Almond Joy's have been my favorite candy bars since I was... little me. So what a better way to enjoy a nutritious protein dessert than a healthy knock-off! Ahhhh :)

Ingredients: 

1 Cup Shredded Coconut Unsweetened

1/2 Cup Coconut Flour

2 TBSP Ground Flax Meal

1/2 Cup Almond slices (or another favorite nut)
1/2 Cup  Vanilla Whey Protein Powder

4 TBSP Coconut Oil

1 TBSP  Coconut Extract

1/2 Cup Unsweetened Coconut Milk

Dark Chocolate to drizzle
1. Mix all dry ingredients in a 8x8 pan

2. Melt coconut oil in microwave, add coconut milk and extract. Mix then pour over dry ingredients.

3. Mash together and press evenly into the pan. (If its too dry add a little more milk)

4. Slice into 8 bars and freeze.

5. Melt desired amount of chocolate in a small zip-lock bag. (cut the corner when ready to use)

6. When bars are cold spread out on a parchment paper and drizzle chocolate over each bar.

7. Let the chocolate harden then ENJOY!!!

  Nutrition Facts:

Serving size: 1 bar, 8 Servings

Calories:  174
Carbs:      5
Fat:          15
Protein:    7
Sugar:      2
Fiber:       3

Protein Peanut Butter Cup

HEAVENLY! ~ Protein + Peanut Butter and OF COURSE, Dark Chocolate! AHHHH

My Husband and I are addicted to a few things... to include PB and Dark chocolate. So one day after he sneaked Reeses peanut butter cup  I realized this was time for me to get on my game.... could I possibly make a healthy Reeses PB cup... an imposter? and Wala!

 Ingredients:

1 scoop (1/3c.) vanilla whey protein powder,
2 tbsp. peanut butter - crunchy, unsalted
2 tbsp. PB2 - Powdered Peanut Butter
1 tbsp. organic whole ground flax seed
1/4c 60-70% dark chocolate chips

I used silicone cupcake molds coated them in coconut oil. Meanwhile melt the chocolate in a bowl.
Use 1/2 the chocolate to coat the bottom of each cup.
-Freeze for 10min
Blend peanut butter, PB2, protein powder and flax seed.
Spoon PB mixture in each mold of hardened chocolate, bang on counter to even.
-Freeze for 10min
Melt the rest of the chocolate and coat on top of PB mixture.
 -Freeze for 10min
Gently peel out your tasty Protein PB Cups!

Nutrition Facts:

Per Cup, 4 servings
Calories:  164
Carbs:      11
Fat:          11
Protein:    10
Sugar:       6  (the darker the chocolate the less sugar per serving)
Fiber:        2

Chocolate Black Bean Brownies

Now who doesn't love a gooey chocolatey rich decadent brownie!? I think we pretty much do

except we don't quite like all the fats and bad calories that come along with a brownie. Again somewhere online I found black bean brownies recipe and thought to myself, I think I need to simplify this recipe and of course add some protein! I don't like anything that includes too many ingredients, it just makes life more difficult, and the simpler the better. Of course not to make the recipe bland though but you know I love to have FULL flavor of healthy goodness!

Ingredients:

2 c. Black Beans
1/2 Cocoa Powder
1/4 Protein Powder (optional- Use no Almond milk if opting out of Protein- or keep it for gooey-er brownies) 
3 Egg Whites
1/4 Coffee
1/4 Almond Milk
1 TSP Vanilla Extract
2 TBSP Coconut Oil
1/4 c.  Agave Syurp
A dash of Cinnamon (or 5 if your like me!)
1/4 c. Nuts and dark chocolate chips (optional)


*Add a little more Agave/Honey if you don't think you can handle a lightly sweetened Brownie :)

Step 1:

Ensure you have cooked black beans. Boil them
on the stove for approximately half an hour on medium heat or soak overnight.

 Step 2:

In a large blender at 2 cups of cooked it black beans and the rest of your ingredients. Blend until combined  into a liquid form.

 Step 3: 

Oil an 8 by 8 baking pan. I use coconut oil for this but you can use whatever you want.

Pour your batter in the oil pan and sprinkle your nuts and dark chocolate on top.

 

 Step 4:

Bake at 350 degrees for 30 minutes

Here's where you play a little more with the baking process process... if you like very gooey brownies bake until is the center does not jiggle but the knife still comes out clean (30 mins)
If you like your brownies try and cooked well bake until the top of the brownie cracks (45 mins).

Try em out both ways they both have their purpose but I'd definitely like a gooey brownie for eating!

 

-Gooey-

 

-Dry-

Enjoy the healthy richness!

Nutrition Facts
Servings 16.0
Amount Per Serving
Calories 80
Total Fat 4g
Saturated Fat 2g
Monounsaturated Fat 1g
PolyunsaturatedFat0g
Trans Fat 0 g
Cholesterol 0mg
Sodium 11 mg
Potassium 162 mg
Total Carbohydrate11g
Dietary Fiber 3g
Sugars 4 g
Protein 3 g

Cookie Dough Protein Bars

 

I had an epiphany one day and I was sure I was going to create these protein bars but I wasn't sure if it would work. So finally after contemplating and having my dates soak overnight I was ready to jump in.

Ingredients:

1 cup of dried dates
1.5 cups vanilla protein powder
1 cup coarsely chopped nuts
.5 cup dark chocolate

 

Step 1:

Soak approximately 1 cup of dried dates in water overnight. This is very important.. I suppose that you could blend dried date with hot water but I didn't do that so I'm not really sure.

 

Step 2:

The next morning scoop out the dates and throw them into your blender, make sure you reserve the date water for later.

Step 3:

Once your dates are blended well throw them in a mixing bowl and an add in your protein powder, your choice of nuts and chocolate chunks.

I coarsely chopped my nuts in a blender you can hand chop them as well it just depends on how coarse or fine you want them.

I used .5 cup of cashews and .5 cup of peanuts. I think macadamia nuts pecans or almonds would taste very good too. Just make sure not to choose a nut that has a very strong flavor.

* if you don't want to use protein powder I would suggest using something light and sweet like coconut flour or use half coconut and half vanilla protein.

 

 

 

 

Step 4:

Mix away. Make sure you scrape the sides as you mix, the batter gets very sticky. If you're better turns out too soupy add more dry ingredients. If your batter is to dry here is where the date water comes in handy... add some in small amounts.

Step 5:

Coat a loaf pan very well with coconut oil and scoop the batter in. Spread evenly and let sit. After make sure its some of the water will evaporate and it'll become thicker but if the consistency is still not thick enough to cut into a bar bake them at 200 degrees for approximately 30 minutes.

These do not need to be baked although if you want them dryer (if you're batter did not come out dry enough) you can bake them.

The recipe would also be good to mix into your own homemade ice cream :) top some yummy chocolate brownies, for even make a cookie dough pie!

Just by them self, these bars are heavenly!!

 Nutrition Facts:

Servings 8.0
Amount Per Serving
Calories 228
% Daily Value *
Total Fat 13 g	20 %
Saturated Fat 4 g	21 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 1 mg	0 %
Sodium 43 mg	2 %
Potassium 257 mg	7 %
Total Carbohydrate 21 g	7 %
Dietary Fiber 3 g	11 %
Sugars 16 g
Protein 11 g	22 %
Vitamin A	7 %
Vitamin C	6 %
Calcium	10 %
Iron	12 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Qunioa, Nut & Fruit protein bar.

Cabinet clean out ROUND 2! After the Almond, Oat and Grain bar I had to keep going... Some of this and that. Uhhh I've had these raisins for too long. But I was also careful not to make them taste the same cause I wanted something nutty and earthy again but different.

Ingredients:

1/2c sunflower seeds
1/2c walnuts 
1/4c dried raisins & cranberries
1/3c vanilla whey
1/4c almond meal
1 tbsp ground flax soaked in water
1/4c cooked quinoa
2 tbsp honey
2 tbsp agave
2 whole egg whites

Step 1:
Rinse the quinoa and set on the stove to medium heat with enough water to cover quinoa.

Step 2:
In a small bowl place ground flax seed and cover with water. Let it sit

Step 3:

In a large mixing bowl add the rest of the dry ingredients, mix well. Next add the wet indredients including
the cooked quinoa and flax.

Mix well. Then press all the ingredients into an 8x8 pan. 

Bake at 350 for 15 minutes

Or until they are golden brown 

Slice and store in the refrigerator. 

YUM! Enjoy!

 Nutrition Facts

Servings 8.0
Amount Per Serving
Calories 197
% Daily Value *
Total Fat 11 g	17 %
Saturated Fat 1 g	5 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 6 g
Trans Fat 0 g
Cholesterol 0 g	0 %
Sodium 46 mg	2 %
Potassium 240 mg	7 %
Total Carbohydrate 18 g	6 %
Dietary Fiber 3 g	10 %
Sugars 12 g
Protein 10 g	19 %
Vitamin A	0 %
Vitamin C	9 %
Calcium	1 %
Iron	40 %

 * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Almond, Oats & Grains protein bar

  

I was really in the mood for nutty, hearty, whole grain protein bars so i dug through my cabinets for some stuff. I really felt like I was on a clean out my cabinet adventure because in the process it was like... "ehhh I'll finish off those nuts and throw some of these in and oh yeah Ill use that too..." Aside from these being a really high calorie snack they came out super tasty!

Ingredients:

1c oatmeal
1/2c coconut shreds
1/4c almond meal
1/2c almond slices
1/3c vanilla whey protein
1/4c ground flax
1/4c chia seeds
1/2c peanut butter
2 tbsp honey
2 tbsp agave
2 egg whites
1/4 c almond milk

For these you can pretty much just add any nut mixture that you desire as long as he keeps the portions the same.

In a bowl mix together all the dry ingredients then incorporate the wet ones. 

Mix well and press into an 8 x 8 baking pan. 

Bake at 350 for 15 minutes.

If you want them and little drier and crunchier slice them, and place them on a baking sheet spread it out for another 5 to 10 minutes.

Makes 8 Tasty bars!

Because of the high calorie count, this not not the best between meal snack choice.Save these for those long run days, or they are great to take on a hike or a long bike ride. 

Enjoy!

 

Nutrition Facts

Servings 8.0
Amount Per Serving
Calories 376
% Daily Value *
Total Fat 26 g	41 %
Saturated Fat 11 g	55 %
Monounsaturated Fat 8 g
Polyunsaturated Fat 4 g
Trans Fat 0 g
Cholesterol 31 g	10 %
Sodium 134 mg	6 %
Potassium 143 mg	4 %
Total Carbohydrate 25 g	8 %
Dietary Fiber 8 g	33 %
Sugars 10 g
Protein 13 g	26 %
Vitamin A	0 %
Vitamin C	11 %
Calcium	2 %
Iron	99 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

 

Almond Protein Bar

I made these bars for the first time almost a year ago but like my bad self I never wrote down the recipe and I completely forgot what I did. a couple weeks ago I tried to recreate these but messed up and that's how I ended up with protein almond bread. It wasn't quite as much of a disaster as I thought it would be. 

Thank goodness the recipe came to me a couple days ago and I went to work!

Ingredients:

1/2 c almond butter
1/4 c honey
1/8 c or more almond milk
1 tsp almond extract
1 c Vanilla whey
1/2 c coconut flour
1/4 c almonds
1/4 c flax

Step 1:

In a large pot on the stove combine liquid ingredients, honey almond butter almond milk almond extract. Mix thoroughly. 

Step 2:

Next add all dry ingredients, flour, protein, almonds and ground flax. Mix until its all incorporated. It should be gooey or crumbly but more like a cookie. If its too dry add a little more liquid of you choice. * remember a little goes a long way so incorporate liquid slowly, mix then repeat. 

Step 3:

Press into an 8x8 pan and slice to the desired size. Pop them in the refrigerator for about 1 hour. 

In the meantime clean the kitchen, haha... *Note to self. Because I hate this part.

Step 4:

Next melt your desired dark chocolate in the microwave. 

Lay your chilled bars on a pan or parchment paper and coat with chocolate.  I just use a spatula to coat them lightly. But you can dunk them in chocolate if you want. It all depends how much chocolate you want on them.

* this so why they need to be perfectly firm and not gooey, SO they hold up. 

Pop them in the fridge again, 10 mins or so. This helps the chocolate harden faster. 

After 10 mins lay them out chocolate side down and coat again. 

Because they are made from natural items that don't need refrigeration, you can store them on the counter but putting them in the refrigerator doesn't hurt either

Most of all enjoy them and Share!

 

 

 

 Nutrition Facts- Per serving- 1 bar (without chocolate)

Servings 12.0
Amount Per Serving
Calories 151
% Daily Value *
Total Fat 9 g	14 %
Saturated Fat 1 g	7 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 1 g	0 %
Sodium 61 mg	3 %
Potassium 133 mg	4 %
Total Carbohydrate 12 g	4 %
Dietary Fiber 3 g	12 %
Sugars 7 g
Protein 7 g	15 %
Vitamin A	0 %
Vitamin C	4 %
Calcium	1 %
Iron	38 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.