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Diet and Nutrition 2023

5 recipes for homemade protein barsí

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5 recipes for homemade protein barsí
5 recipes for homemade protein barsí
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We indicate here 5 great protein bar recipes that can be consumed in snacks before lunch, in the meal we call collation, or in the afternoon. In addition, eating cereal bars can be a very practical alternative pre or post workout because they provide energy and contain proteins that help in increasing muscle mass. The ingredients used are easy to find, but they can be substituted for others, according to personal taste, and it is safer for those with allergies, food intolerances, and even for vegetarians or vegans,.

Furthermore, in general, what you make at home is much he althier because these recipes are he althy, do not contain added sugar and can contribute to weight loss, when they are part of a low-calorie diet and regular activity. physical, medium or high intensity.

However, it is very important that it is not the only daily snack option but is a very he althy and practical snack for the busiest days.

See how to prepare the best recipes.

1. Vegan Protein Bar

Ingredients

  • 1/2 cup soaked dates
  • 1/2 cup cooked chickpeas
  • 3 tablespoons of almond flour
  • 3 tablespoons of oat bran
  • 2 tablespoons peanut butter

Preparation mode

Beat the dates and chickpeas in a blender or mixer, then add the rest of the ingredients and mix in a bowl. Put this mixture in a shape with parchment paper and take it to the freezer for 2 hours. Then remove the parchment paper and cut the bars into the shape you want.

2. Low carb protein bar

Ingredients

  • 150 g unsweetened peanut butter
  • 100 ml of coconut milk
  • 2 teaspoon (10 g) of honey (or molasses)
  • 2 egg whites (70 g)
  • 50 g roasted uns alted peanuts
  • 150 g flaxseed

Preparation mode

Just mix all the ingredients in a bowl and mix by hand until you get a uniform dough. Place on a plate with parchment paper and place in the fridge for 2 hours. Then you should remove it from the fridge and cut it into the desired shape.

3. S alty Protein Bar

Ingredients

  • 1 egg
  • 1 cup rolled oats
  • 1 tablespoon flaxseed meal
  • 1 1/2 grated Parmesan cheese
  • 1 pinch of s alt and pepper
  • 1 tablespoon peanut butter
  • 3 tablespoons of milk
  • 1 spoon of yeast and powder (royal)

Preparation mode

Place all the ingredients in a bowl and mix with your hands until uniform. Place in a loaf tin, covered with parchment paper and bake for about 20 minutes until golden. Then cut it into the desired shape, while still hot.

4. Simple protein bar

Ingredients

  • 1 cup rolled oats
  • 1/2 cup of granola
  • 4 spoons of peanut butter
  • 4 tablespoons of cocoa powder
  • 1/2 cup of water

Preparation mode

Mix all the ingredients with your hands until you get a uniform dough. Place a tray lined with parchment paper, press until it is uniform and take it to the fridge for 2 hours and then cut into the shape you want.

5. fit protein bar

Ingredients

  • 100 g almond flour
  • 100 g soaked dates
  • 100 g of dried figs
  • 60 g grated coconut

Preparation mode

Beat all the ingredients in the food processor, then mix with your hands, until a uniform mass is formed. Place on a plate covered with parchment paper and place in the fridge for 2 hours. After removing, you must cut the shape you want.

To make almond flour at home, simply place the almonds in a food processor until they break down into flour.

It is also possible to make homemade peanut butter or paste, just put 1 cup of roasted skinless peanuts in the food processor or blender and blend until a creamy paste is formed, which should be stored in a container with a lid in the fridge.In addition, it is possible to make the paste more s alty or sweeter according to taste, it can be s alty with a little s alt, or sweetened with a little honey, for example.

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