by admin on August 25, 2008
Ingredients:
- 3/4 cup plain flour
- 1/4 teaspoon baking powder
- 3/4 cup sugar
- 1 1/2 cups of rolled oats
- 2/3 cup coconut
- 150g unsalted butter.
- 1 tablespoon of honey
- 1 tablespoon of sunflower seeds
- 1 tablespoon of pumpkin seeds
- A pinch of salt
Method:
Preheat oven to 180 C. When the oven is warm, roast the sunflower seeds and pumpkin seeds for 2 minutes on a flat baking tray and allow to cool. Mix together the flour, baking powder, sugar rolled oats, coconut and roasted seeds. Melt the butter and stir in the honey. Add butter and honey to dry ingredients and mix well.
Press firmly into a well greased baking tray (approx 12in x 10in). Bake in oven for approx 15 - 20 minutes or until lightly brown. Cut into slices whilst still warm and allow to cool on tray.
by admin on August 25, 2008
Ingredients:
- 3 1/2 cups rolled oats
- 1 1/2 cups milk powder
- 1 tbsp cinnamon
- 1 cup lite syrup
- 2 scoops whey protein powder (preferably vanilla)
- 2 egg whites
- 1/4 cup orange juice
- 1 tsp vanilla
- 1 cup sultanas or chopped apple and chopped nuts
Method:
Mix all ingredients as you add them to each other and then in a waxpaper lined cookie sheet spread the mixture out. After you do this and before you bake them, take a butter knife and cut them into 10 squares. Put them in a 160 degree oven until lightly browned (about 15 minutes) and store them in an airtight container for up to 2 weeks without refrigeration. Makes 10 Bars.
Nutritional Information (per bar)
Calories 200
Protein 12.2g
Carbs 25g
by admin on August 25, 2008
Ingredients:
- 1 cup raw oatmeal
- 5 scoops of strawberry whey protein powder ( 90g of protein)
- 1/4 cup fat free cream cheese
- 1/2 cup low fat milk powder
- 2 egg whites
- 1/4 cup water
- 1 1/2 bananas, mashed
- 2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)
Method:
Preheat oven to 160 degrees. Spray a small square pan with cooking spray & set aside. In a medium bowl combine oatmeal, protein powder & milk powder. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean. Makes 6 bars.
Nutritional Information (per bar)
Calories 203
Protein 22g
Carbs 22g
Fats 3g
