JOHNS HOMEMADE PROTEIN BARS
INGREDIENTS:
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12 JUMBO EGGS
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3 CUPS OLD FASHIONED OATMEAL
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10 SCOOPS OF ANY OF OUR PROTEINS
(excluding: THE FAST 4 and HYDO HEAVEN/HELL AND
DYNAMIC DUO as they are extremely bitter)
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1 JAR (16 OZ) NATURAL PEANUT BUTTER (CHUNKY) 16 OZ UNSWEETENED APPLE SAUCE
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1 BOX(2.1) JELLO SUGAR FREE INSTANT CHOCOLATE PUDDING.
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1 CUP SPLENDA SWEETENER
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1 CUP SUGAR TWIN BROWN SUGAR REPLACEMENT
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8 OZ SAFLOWER OIL
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2 TBS. CINNAMON
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2 TBS. VANILLA EXTRACT
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1 CAN NON-STICK COOKING SPRAY
OPTIONAL: 1 CUP DEHYDRATED APPLE BITS OR RAISINS
PREHEAT OVEN TO 350 DEGREES
LARGE MIXING BOWL: WITH BLENDER MIX EGGS AND OATMEAL TOGETHER. START MIXING IN THE REST OF THE INGREDIENTS ONE AT A TIME UNTIL BLENDED TOGETHER.
GLASS BAKING DISH: 9”X13” SPRAY DISH WITH NON-STICK COOKING SPRAY (LIGHTLY).
POUR MIXTURE IN DISH 1/2’’ DEEP, NO MORE THEN THAT. PLACE BAKING DISH IN OVEN FOR 20 MINUTES OR UNTIL MIXTURE STARTS TO PULL AWAY FROM THE SIDES OF DISH. SOMETIMES THIS DOES NOT HAPPEN SO WATCH THE TIMER 20 MINUTES IS PERFECT. REMOVE FROM OVEN AND LET COOL IN DISH FOR 30 MINUTES BEFORE CUTTING INTO BARS. YOU CAN ROTATE DISH 10 MINUTES INTO COOKING IF YOU DESIRE TO DO SO.
BARS: EACH 9X13 DISH MAKES 15 BARS, SO CUT THEM ACCORDINGLY. RECIPE MAKES 45 BARS OR SO. REFRIGERATE BARS IN AIRTIGHT CONTAINERS. SHOULD LAST 10 OR MORE DAYS REFRIGERATED. BARS TASTE MUCH BETTER COLD THEN WARM. USE TO REPLACE ANY MEAL, AT ANYTIME OF THE DAY YOU WISH, OR WHEN YOUR IN A HURRY AND MUST EAT.
NUTRITIONAL FACTS: (1 PROTEIN BAR) CONSUME 2 BARS PER MEAL.
CALORIES-185
CARBOHYDRATES-7g
FAT-11g
SATURATED FAT-1.3g
SUGARS-1.4g
PROTEIN-15g
CHOLESTEROL-72
SODIUM -100g
NUTRITIONAL OPTIONS- YOU CAN TAYLOR THE FAT CONTENT OF THE BARS BY REPLACING THE SAFLOWER OIL WITH MORE APPLESAUCE. THE SAME 0Z RATIO WORKS FINE 2:1 APPLESAUCE TO OIL. YOU WILL LOOSE SOME OF THE MOISTNESS BUT NOT A DRASTIC AMOUNT. USE EGG WHITES AND CUT OUT THE YOLKS ETC. ETC. MAKE THE PROTEIN BARS FIT INTO YOUR NUTRITIONAL
REGIMEN.
SPANISH OMELET
INGREDIENTS:
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10 egg whites
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1/2 cup salsa
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1/4 cup grated fat-free cheddar cheese
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Nonstick butter-flavored
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cooking spray
HOW TO MAKE IT: Coat a non-stick skillet with cooking spray and place over medium heat. Beat egg whites in a bowl, then pour them into skillet and cook 3-4 minutes without stirring until eggs begin to set. Top evenly with salsa and cheese, then use a spatula to fold eggs in half over toppings. Cook 2-3 minutes or until cooked through.
NUTRITION FACTS: (per omelet):
250 calories,
46 g protein,
12 g carbs,
0 g fat,
2 g fiber.
Pro Blend Pudding - Version 1
Ingredients for Version 1:
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1 box (2.1 oz) sugar free instant pudding
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2 cups cold water
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1 cup skim milk
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5 heaping scoops pro-blend 40-40-20 (or any of our proteins with micellar casein in it)
Instructions for Version 1:
In medium sized mixing bowl add 1 cup skim milk And 1 cup water, with a wire wisk mix in half of the pudding package until blended thoroughly. While mixing stir in the remaining cup of water and pudding mix. Let stand in refrigerator for 15-20 minutes. Blend in 5 scoops of our pro blend 40-40-20 protein thoroughly.
Nutritional facts for Version 1 (1 serving ½ cup) each makes 8 servings)
Calories - 90
Cal. From fat- 45
Carbohydrates - 8g
Sugars - 1.5g
Fat - 5g
Cholesterol - 5g
Sodium - 70mg
Potassium - 62mg
Calcium - 500mg
Protein - 13g
Pro Blend Pudding - Version 2
Ingredients for Version 2:
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1 box (2.1 oz) sugar free instant pudding
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3 cups cold water
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2 scoops super milk protein powder
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4 heaping scoops pro-blend 40-40-20 (or any of our proteins with micellar casein in it)
Instructions for Version 2
In medium sized mixing bowl add 3 cups of Water and 2 scoops of super milk with a wire wisk blend together until milk like consistency occurs mix in half of the pudding package until blended thoroughly. While mixing stir in the remaining pudding mix. Let stand in refrigerator for 15-20 minutes. Blend in 4 scoops of our pro blend 40-40-20 protein thoroughly.
Nutritional facts for Version 2: (1 serving ½ cup) each makes 8 servings)
Calories - 82
Cal. From fat- 0
Carbohydrates - 6g
Sugars - 0g
Fat - 0g
Cholesterol - 3g
Sodium - 57mg
Potassium - 89mg
Calcium - 500mg
Protein - 15g