{"id":17384,"date":"2013-05-26T21:29:07","date_gmt":"2013-05-27T01:29:07","guid":{"rendered":"https:\/\/nuxx.net\/blog\/?p=17384"},"modified":"2013-05-26T21:41:47","modified_gmt":"2013-05-27T01:41:47","slug":"home-made-protein-bars","status":"publish","type":"post","link":"https:\/\/nuxx.net\/blog\/2013\/05\/26\/home-made-protein-bars\/","title":{"rendered":"Home-Made Protein Bars"},"content":{"rendered":"<p><a href=\"https:\/\/nuxx.net\/gallery\/v\/food\/IMG_7408.jpg.html?g2_imageViewsIndex=2\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone\" title=\"Home-made protein bars, adapted by Danielle from a Good Eats recipe.\" alt=\"\" src=\"https:\/\/nuxx.net\/gallery\/d\/104143-2\/IMG_7408.jpg\" width=\"640\" height=\"427\" \/><\/a><\/p>\n<p>Earlier this year I asked Danielle if she&#8217;d come up with some manner of food \/ energy \/ protein bar for me to eat while doing longer bike rides. She took this <a href=\"http:\/\/www.foodnetwork.com\/recipes\/alton-brown\/protein-bars-recipe\/\">Protein Bar recipe from Good Eats<\/a> and adapted it to use things we had around the house, and they came out quite nice. I&#8217;ve eaten some of this stuff on all of the long rides I&#8217;ve done recently, and it seems to help quite a bit by getting some solid food in my stomach.<\/p>\n<p>Once baked these have a nice, slightly fruity and peanut butter-y taste, and by cutting them, putting them in individual sandwich bags and freezing, it&#8217;s easy to take one out and thaw it before (or on the first part of) a longer ride. I&#8217;ve found that a large pizza cutter (rolling style) works very well for cutting these into individual pieces.<\/p>\n<p>Here&#8217;s what goes into them &#8212; the adapted recipe:<\/p>\n<ul style=\"list-style-type: square;\">\n<li><span style=\"line-height: 13px;\">4 oz. Vanilla Protein Powder<\/span><\/li>\n<li>2 1\/2 oz. Oat Bran<\/li>\n<li>3 1\/4 oz. Whole Wheat Flour<\/li>\n<li>1\/2 tsp. Kosher Salt<\/li>\n<li>11 oz. Dried Cranberries (Substitute other dried fruit as desired.)<\/li>\n<li>1 oz. Sweetened Coconut Flakes<\/li>\n<li>12.3 oz. Soft Silken Tofu (Typically one package.)<\/li>\n<li>1\/2 cup Carrot Juice<\/li>\n<li>4 oz. Light Brown Sugar<\/li>\n<li>2 Large Eggs, Beaten<\/li>\n<li>170g Peanut Butter (Natural as possible, peanuts and salt only.)<\/li>\n<\/ul>\n<p>To prepare:<\/p>\n<ol>\n<li>Preheat oven to 350\u00b0F.<\/li>\n<li><span style=\"line-height: 13px;\">Line a 13&#8243; x 9&#8243; baking pan\/dish with parchment and coat with oil.<\/span><\/li>\n<li>In a large bowl combine protein powder, oat bran, wheat flower, and salt. Whisk together.<\/li>\n<li>Coarsely\u00a0chop the dried fruit. Set aside in a small bowl.<\/li>\n<li>In a third bowl, whisk the tofu until smooth, then add the carrot juice, brown sugar, eggs, and peanut butter and process until smooth. A stick blender can help with this.<\/li>\n<li>Slowly add the the protein powder mixture into the wet ingredients and stir to combine.<\/li>\n<li>Fold in the dried fruit and coconut flakes.<\/li>\n<li>Pour into pan and spread into an even layer.<\/li>\n<li>Bake for around 35 minutes, or until the internal temperature reaches 222\u00b0F.<\/li>\n<li>Remove from oven, cool completely, then cut into the desired number of pieces.<\/li>\n<\/ol>\n<p>Nutritional info for the entire batch, for the original recipe, which should be close to the modified version:<\/p>\n<p style=\"padding-left: 30px;\">Calories: 4008 kcal<br \/>\nTotal Fat: 120 g<br \/>\nSaturated Fat: 24 g<br \/>\nProtein: 192 g<br \/>\nTotal Carbohydrates: 552 g<br \/>\nSugar: 336 g<br \/>\nFiber: 72 g<br \/>\nCholesterol: 432 mg<br \/>\nSodium: 1896 mg<\/p>\n<p>I typically cut this batch into around 12 pieces, resulting in ~334 kcal and around 16 g of protein per bar. Most of them go into the freezer in individual plastic bags, and then I just take one two on each longer ride.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Earlier this year I asked Danielle if she&#8217;d come up with some manner of food \/ energy \/ protein bar for me to eat while&#8230;<\/p>\n<div class=\"more-link-wrapper\"><a class=\"more-link\" href=\"https:\/\/nuxx.net\/blog\/2013\/05\/26\/home-made-protein-bars\/\">Continue reading<span class=\"screen-reader-text\">Home-Made Protein Bars<\/span><\/a><\/div>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10,14,27,11],"tags":[],"class_list":["post-17384","post","type-post","status-publish","format-standard","hentry","category-cycling","category-food","category-health","category-making-things","entry"],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/nuxx.net\/blog\/wp-json\/wp\/v2\/posts\/17384","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nuxx.net\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nuxx.net\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nuxx.net\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/nuxx.net\/blog\/wp-json\/wp\/v2\/comments?post=17384"}],"version-history":[{"count":2,"href":"https:\/\/nuxx.net\/blog\/wp-json\/wp\/v2\/posts\/17384\/revisions"}],"predecessor-version":[{"id":17386,"href":"https:\/\/nuxx.net\/blog\/wp-json\/wp\/v2\/posts\/17384\/revisions\/17386"}],"wp:attachment":[{"href":"https:\/\/nuxx.net\/blog\/wp-json\/wp\/v2\/media?parent=17384"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nuxx.net\/blog\/wp-json\/wp\/v2\/categories?post=17384"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nuxx.net\/blog\/wp-json\/wp\/v2\/tags?post=17384"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}