Before I get into this post I have to admit that I first saw this protein bar recipe in Gourmet Nutrition. Gourmet nutrition is a phenomenal cookbook for anyone who is remotely health conscious yet doesn’t want to sacrifice flavor. All in all, it is an incredible cookbook designed for the fit food lover. Actually, I think that is the slogan, maybe not.
Homemade proteins bars are the way to go. Protein bars that you find at gas stations, discount stores or even grocery stores are probably about 90% crap.
Why are they crap?
Next time you are in the store, grab one of those protein bars, flip it over and check out the ridiculous amount of ingredients it took to make that baby non-perishable. The fact that most protein bars now taste like candy bars should be a hint that there is really nothing magically healthy about them.
So, the simple solution is to make your own.
John Berardi’s apple cinnamon protein bars have been a staple in my diet for years. Well, ever since Gourmet Nutrition was released, which was probably 4-5 years ago. The best part about creating your own food is that YOU know exactly what ingredients you are mixing in to make it.
Trust me, this is priceless to know this information. You’ll read stories every single week in the newspaper about how a large company is cheating it’s customers by using ultra low quality ingredients. It’s not worth wasting your money on a protein bar that you can make at home for far less money while improving the overall nutrient profile of the damn thing.
It’s a no brainer really.
Much of fat loss is based on your nutrition and having a homemade protein bar that is packed with nutrients that will help move you along in this process. These bars are a perfect solution to those of you who cannot make it home to eat during the work day, as they will keep you full for hours on end.
So, without further ado, I present to you… The Apple Cinnamon Protein Bar.
Here’s what you’ll need on hand:
Tools: Mixing spoon, measuring cups, 9×9 pan, PAM (or other non-stick spray), whisk and a decent sized mixing bowl.
Food: Cinnamon, salt, almonds, protein powder (I use Whey), oats, eggs and unsweetened apple sauce.
Before you do anything, immediately pre-heat your oven to 350 degrees. (nothing is worse than forgetting to pre-heat the oven once you’re ready to bake)
I prefer to mix all of my dry ingredient together first. So, in your bowl mix together the following:
– 1/2 oats
– almond meal (start with 2 cups whole almonds, throw in a blender, blend until crumbly)
– 6 full scoops of protein powder
– Cinnamon (I use a lot of cinnamon for this recipe, it’s gives great flavor)
Stir all of these dry ingredients together so they are mixed nicely.
Next, measure exactly 1/2 cup of unsweetened apple sauce in a beaker/measuring bowl and crack 2 eggs on top of the apple sauce. Whisk the two together aggressively until the yokes disappear and the mixture is smooth.
Pour the apple sauce/egg mixture into your dry ingredient bowl and begin to stir aggressively once again.
If you have ever made cookies before, you’ll be familiar with the thickness of the dough and the amount of work that it takes to mix everything together.
Once you’ve mixed the dry with the wet to make your dough, scrape it into the 9×9 pan that is already pre-sprayed with PAM.
Spread it out evenly across the pan.
Bake for about 12-15 minutes and BOOM you’re done!
I love doughy textured bars so I bake for around 12 minutes each time. If you like them a little more dry, leave them in for about 14-15 minutes.
The original recipe from Gourmet Nutrition adds chunks of fresh apple to the mix before baking, but in my personal experience, all this does is cause the apple to rot in the fridge if you don’t eat the bars fast enough. You’ll deal with that one time before you say “screw it”, I don’t need the apples. No worries, I feel your pain.
By baking your own protein bars you are taking control of what is going into your mouth. If you want a better body, you’ve got to get on board with this habits. Take ownership for your situation (whatever it is) and aim to improve it bit by bit.
Homemade protein bars is a massive step in the right direction. You’re showing that you care about what you are consuming. 15 minutes of your time will give you more protein and nutrients in one bar than most people get in an entire day. Consider that and tell your friends.
Pat yourself on the back, rinse and repeat.