Protein to Put in Your Pocket

5 Healthy Protein Bar Recipes

Do you find yourself on the road so much that you are skipping meals, substituting food with coffee, or hitting up the closest fast food joint? If so, you may have noticed that your energy is a bit on the low side (hence the constant desire for coffee). Often, the food you consume on the go is low in quality, meaning high in sugar, bad fats, and preservatives, and low in vitamins, minerals, nutrients, good fats, and proteins. Because of this, you're more likely to experience an energy crash about half-way through your day as your body scours itself for something helpful to use as fuel. Although protein doesn't necessarily provide an increase in energy, it can help prevent the crash, as well as help you to feel fuller so you eat fewer low quality foods on the go.

Protein and granola bars bars are often high in preservatives, additives, and added sugars, which can cause a crash in your energy later in the day. When choosing a protein bar, look for low sugar and fewer ingredients. Alternatively, you can try one or a few of these 5 protein snack recipes. Make your own (even in bulk) and store in your fridge or freezer.

None of these recipes require any special blenders or mixers. Simply mix and cool or mix and cook. They're even tasty and kid-friendly. If you're looking for types of nut/seed butters, consider almond butter, cashew butter, sunflower seed butter, or peanut butter.

1) Chocolate Chip Cookie Dough Protein Balls

(Makes 12-18, depending on size)

Ingredients:

2 scoops of vanilla, unflavoured, or chocolate protein powder 1 cup almond meal 1/2 cup nut/seed butter (ex. almond butter, sunflower butter, cashew butter, or peanut butter) 1/4 cup maple syrup 1/4 cup chocolate chips (mini- or regular-sized would do)

Instructions:

1. Mix together protein powder and almond meal in a medium-sized bowl.

2. Add nut butter and maple syrup and mix until you get a texture like cookie dough.

3. Add chocolate chips and mix.

4. Take about a tablespoon of dough and scoop into your palms and roll into balls. Repeat.

Adapted from: http://dailyburn.com/life/recipes/chocolate-chip-cookie-dough-protein-balls-recipe/

2) Pumpkin Spice Protein Balls

(Makes 24-32 balls, depending on size)

Ingredients:

3 cups of oats (uncooked)

1 cup pumpkin puree

1 cup nut/seed butter

2/3 cup maple syrup or honey

½ tsp cinnamon

½ tsp pumpkin pie spice

½ tbsp. vanilla extract

4-6 tbsp ground flax seeds (if the dough is wet, add 5 or 6 tbsp; if the dough is dry, add 4 or 5 tbsp)

1 cup small chopped nuts (walnuts, almonds, pecans) or coconut flakes, or a combo

½ cup chocolate chips (optional)

Instructions:

1. Mix all ingredients together thoroughly in a medium bowl.

2. Roll into balls about 1” in diameter.

3. Place balls on a cookie sheet covered with parchment paper.

4. Freeze for at least one hour.

5. Store in an airtight container and keep refrigerated for up to 1 week.

Adapted from: http://cleanfoodcrush.com/pumpkin-energy-balls/

3) Coffee Buzz Protein Balls

(Makes 10-12 balls, depending on the size)

Ingredients:

1 cup oats

½ cup ground flaxseed

1 ½ tbsp fresh, unused coffee grinds

½ cup creamy nut/seed butter

¼ cup honey

1 tsp vanilla

¼ cup chocolate chips

¼ cup dried cranberries, raisins or coconut flakes

Instructions:

1. Mix oats, flaxseed, and coffee in a medium bowl.

2. Add nut butter, honey, and vanilla.

3. Add chocolate chips and cranberries.

4. Roll into balls about 1” in diameter.

5. Refrigerate for at least 20 minutes before eating.

6. Store in an airtight container and refrigerate for up to 1 week.

Adapted from: https://blissfulbritt.com/2013/01/25/coffee/

4) Baked Quinoa Protein Bars

(Makes 8 bars)

Ingredients:

1 cup oats

½ cup uncooked quinoa

½ cup creamy nut/seed butter

1/8 tsp salt

¼ cup honey

1 tsp vanilla extract

1 tbsp coconut oil

1 tbsp chia seeds

¼ cup chocolate chips (optional)

Instructions:

1. Preheat oven to 350 degrees F.

2. Add oats and quinoa to a large baking sheet and spread evenly. Toast for 10 minutes.

3. While oats and quinoa are toasting, combine nut butter, salt, honey, vanilla, and coconut oil in a medium saucepan over low heat. Stir until it’s smooth and creamy. Remove from heat and allow to cool a few minutes.

4. Once the oats and quinoa are toasted, pour into a medium bowl and stir in chia seeds

5. Stir the oats and quinoa and the nut butter mixture together. Stir well to incorporate.

6. Wait a few minutes before adding chocolate chips or they’ll melt.

7. Line an 8x4 or 9x5 baking pan with parchment paper. Pour in the mixture, spread out evenly, and press the mixture into the pan.

8. Freeze for 10-20 minutes, or until the mixture has hardened. Remove from the pan and cut into 8 bars.

9. Store In An Airtight Container In The Fridge For Up To A Week, Or The Freezer For Up To 1 Month.

Adapted from: http://www.ambitiouskitchen.com/2015/11/incredible-peanut-butter-quinoa-granola-bars/

5) Almond Butter Granola Bars

(Makes 8-16 bars, depending on size)

Ingredients:

½ cup almond butter

1/3 cup honey

½ cup coconut oil

2 cups unsweetened, shredded coconut

¾ cup raw, unsalted sunflower seeds

¾ cup chopped almonds

½ tsp salt

½ tsp vanilla

3 tbsp mini chocolate chips

Instructions:

1. Mix almond butter, honey, and coconut oil in a saucepan and stir over medium heat until everything is combined. Remove from heat.

2. Stir coconut, sunflower seeds, almonds, salt, and vanilla into the same pot.

3. Line a 9x9 pan with parchment paper.

4. Pour into the pan with the parchment paper and press down evenly. Sprinkle on and press in chocolate chips.

5. Cut into bars.

Adapted from: http://www.unrefinedkitchen.com/2014/02/22/almond-butter-granola-bars-grain-free/

References:

1) http://www.ncbi.nlm.nih.gov/pubmed/11897269

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