After last night’s big dinner, I’ve decided to adopt a healthy lifestyle. My goal is to maintain the healthy lifestyle for 1 week starting today.
Instead of bragging about how I’ve maintained my healthy lifestyle for the past 14 hours (8 of them involved sleeping), I’ll share this recipe.
These are not fortified with vitamins like a South Beach Meal Replacement or Zone bars, but I think they’d make a pretty decent breakfast accompanied by a multivitamin and some fruit. They taste good — kind of like a healthy chocolate chip cookie bar. You can taste the soy protein, but it’s not unpleasant at all.
Homemade Protein Bars From Molli Katzen’s Sunlight Café
1 cup soy protein powder
1/2 cup all-purpose flour
2 cups rolled oats
1/2 cup oat bran
1/2 tsp cinnamon
3/4 tsp salt
1/2 cup packed brown sugar — (1/2 to 2/3)
1 cup semisweet chocolate chips
1 1/2 cups vanilla yogurt, nonfat
1/2 cup peanut butter OR ¼ cup canola oil (I used peanut butter)
2 tsp vanilla extract
1 egg white (optional)
1. Preheat oven to 350F (325F for glass pan). Lightly spray a 9×13-inch baking pan and a baking tray with nonstick spray.
2. Mix together the protein powder, flour, oats, oat bran, cinnamon, and salt in a large bowl. Crumble in brown sugar, rubbing it with your fingers to break up any clumps. Stir in the chocolate chips.
3. Measure the yogurt, oil, and vanilla into a second bowl, stirring until well combined. Add the wet mixture to the dry, and mix patiently until thoroughly blended. (You may have to use your hands – it will be a thick batter, verging on a dough.)
4. Transfer the mixture to the prepared pan, patting it evenly into place with your hands. Bake in the center of the oven for 15 minutes, then remove from the oven and cut into bars of any size or shape. Place the bars on the prepared baking tray and bake for another 12-15 minutes, or until golden around the edges. (For extra-crunchy bars, turn off the oven and leave them in there for up to 45 minutes longer.) Remove the bars from the oven and place them on a rack to cool.
5. Eat the bars within a few hours, or seal them in a heavy zip-style plastic bag and store in the freezer. For maximum crispness, “refresh” them in a toaster oven after defrosting.
*For nondairy bars, replace the yogurt with unsweetened applesauce, canned pumpkin, or mashed banana. (Or try the silken tofu option in the Protein Boosters box.) Add an extra pinch of salt if using pumpkin or silken tofu.
*The range of sugar allows you to make these bars sweeter or not, according to your taste.
*Replace the flour with quinoa, ground to a powder in a blender or an electric spice grinder.
*Replace the yogurt with mashed silken tofu (soft or firm). Add an extra pinch of salt.
*Add 2 to 3 tablespoons powdered egg whites.
*Add up to 1 cup chopped nuts and/or sunflower seeds.