With our day to day busy life, we want something efficient and powerful source of nutrients and energy. Something on the go that is quick, wholesome, healthy and beneficial to our health; hence we usually pick up a protein and energy bar for breakfast, midday snack, or after a workout. I do purchase many brands but I am not completely satisfied with the taste (either too dry or too sweet). I am not so sure what other undisclosed ingredients and what source of protein powders in those bars, plus how can they last up to a year?! 🤔
Therefore, I have been making my own protein bars as they are so quick, easy, fulfilling, and I can control what goes in there based on my tastebuds and what is essential and safe for individual health. If you haven’t made them, I’d love to share my recipe with you. 😋🤗❤️
Baking instruction:
Turn on the stove preheat at 300F for 20 mins while preparing my batch.
1. Mash 3 organic bananas into mushy paste. (3x1.3g=3.9g protein)
2. Add 2 cups of raw rolled oats. (2x11g=22g protein)
3. One cup of unsweetened, unsalted, organic peanut butter. (57g protein). You can replace with organic almond butter if you are allergic to peanuts which is very common for many.
4. Add your favorite nuts/ trail mix. Mine are: dried cranberries, dark chocolate, almonds, walnuts, pumpkin seeds, dried blueberries, dried cherries, and cashews. (120g of these mix= 13g protein)
5. You can add vanilla extract and/or any of your favorite protein powder. I use my favorite Vital proteins collagen peptides powder.
Add slowly and stir as you go to distribute all these evenly.
I use my baking pan size 12x7 inches so I managed to get 8-16 pieces out of one batch. (Roughly calculated about 12-15g of protein in each bar)
Bake for 25 minutes then take it out, let it sit for 10 minutes to cool down and cut in pieces. Let them cool completely and store them away.
I like to wrap each piece in foil paper and keep them in ziplock bag. If you prefer to leave in your cabinet, they last about 1 week; in the fridge is about 1 month.
Some of the health benefits from my ingredients I used in these snack bars:
Bananas are rich in fiber, antioxidants and several nutrients. It may aid weight loss because they’re low in calories and high in nutrients and fiber. Bananas are a good dietary source of potassium and magnesium which are essential for heart health.
Oat is a good source of carbs, protein, vitamins, minerals and fiber, especially for the unique beta-glucan which is soluble fiber that is beneficial to our health.
Unsweetened, unsalted peanut butter is a good source of protein and essential vitamins and minerals, such as vitamin B6, magnesium, potassium, and zinc. It is legume protein which is much lower in methionine and cysteine compared to animal protein.
Trail mix has no artificial flavors, preservative free, low in sodium, and a good source of magnesium which are great for antioxidants and heart health.
Here are the sources you can check them out for health benefits:
healthline.com/nutrition/11...
healthline.com/nutrition/9-...
healthline.com/nutrition/an...
medicalnewstoday.com/articl...
⚠️Disclaimer: Please consult with a physician or other healthcare professional before changing in your diets/medication/life style.
Food additives in poll revealed. 
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