Home Made Protein bars

Homemade protein bars are easy to make. They not not only save you money, but also help you avoid some of the sugars and chemicals added to packaged foods. Make them in bulk and then you have plenty of healthy snacks to have through the week.

Nuts are high in (good) fats so limit your self to one per day.






Ingredients

Makes 4 bars

Raw almonds - 1 cup

Peanut Butter - 4 tablespoons (or almond butter)

Instant Oats - 1/3 cup

Flax Seeds - 3 tablespoons (or seeds)

Chia Seeds - 3 tablespoons (or other seeds)

Chopped Raisins - 3 tablespoons (or other dried fruits)

Honey- 4 tablespoons (or maple syrup)

Dried coconut flakes - 1/2 cup
Dried coconut flakes for outer coating - 1/4 cup

Instructions

1. Soak 1 cup almonds in cold water overnight
2. Blend almonds with 3 cups of water
3. Strain liquid through 4 layers of cheese cloth
4. Store the liquid (Almond Milk) in a bottle and use as a replacement for milk
5. Mix/Blend the pulp with the rest of the ingredient to make your protein bars. This is best noe by blending it for a minute while pushing the ingredient down and then mixing and pressing together with your hands.
6. Shape the protean bars with your hands and compress them, us e a spatula to straight the endues and cut them quite small as they will harden better
7. Press the outside into the extra dried coconut flakes 
8. Place in the fridge overnight to harden up (if you have a dehydrator you can use that to remove the water from the bars so they will be harder and last longer)

Alternatives (see above photo)

• No outer layer
• Mix in coco powder and cocolate chips
• Cover the outside in honey and then cover in more coconut
• Press various seeds into the outside

Sustainability

Package your protein bars either in reusable Tupperware or reuse the small plastic bags some fruit and vegetables come in from the shop. Never buy or use Clingfilm or zip lock bags. If you do use zip lock bags, clean and reuse them but don’t buy any more.

Nutritional Content

This is the ultimate post workout snack or great for mid day snacks, its full of protein to rebuild those muscles and natural carbs to replenish your glucose levels and give you energy as well as various vitamins, minerals and omega 3 from all the ingrediece

Money Saving Tip

Find a local distributer of nuts and buy in bulk. In Singapore I use Phoon Huat in Singapore to buy bulk seeds, nuts and dried fruit. 

Also you can buy organic nuts in SIngapore from Le Bono

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