Wednesday, 9 April 2014

Chewy granola protein bars - no baking necessary

This blog post is short & sweet
Im writing this straight from my phone, along with the pictures attached

I posted this picture on instagram & twitter
With everyone asking for the recipe 
I thought why not put it on my blog, here it is

These chewy bars are great for someone that's working out 
& needs a high protein snack, containing healthy goodness.
Instead of caving in for that bar of chocolate
Or constantly chewing on some chicken to get your protein levels up

My reason for making these bars...
I recently joined the gym to help with my unhealthy lifestyle & to tone areas.
I do some cardio but allot of weights, squats etc.
I do not want to loose weight so I do less cardio (ie. Running on thread mil)
Doing allot of weights or pushing yourself to the max can put strain on muscles causing them to tear. Very small fibres can rip.
Giving that horrible pain, usually preventing you from working out a day or so after.
To help repair these muscles, the body needs protein
& these bars can give you some of that, without having to eat the boring stuff all the time.
Being honest i could have gotten healthier ingredients & even higher in protein, lower in fats/sugars kinda foods but this is already a big step for me. So choose what suits.

● 1 cup - oats 
● 1 cup - any combination: 
Granola, dried fruits, sunflower, pumpkin, flax seeds, wheat, rye etc.
● 1/4 cup of honey
● 1/2 cup of peanut butter
● tbs of coconut oil if you want
(You could probably add some protein powder if you lower the amount of oats)

Begin by adding; honey, peanut butter & oil to pot
Stir on a very low heat, until ingredients have melted together.
Next add in the rest of your ingredients
Combining the oats, granola, etc. with the honey & peanut butter
Doing this while it's on a very low heat will help move the mixture
Transfer your mixture into a baking tin (9" square approx)
Lined with baking paper (no need to grease tin)
*Tip I like to leave one side of the baking paper longer in length, so it's simple to lift the hardened mixture out of the tin when ready

Pop in the fridge to cool for about 2hours

Lift the mixture from the baking tray by the sides of the baking paper
Remove the now, set mixture from the fridge to cut into slices/squares
Before it has fully hardened
Peel the paper from the sides so you can begin cutting the large square into equal bars
Use a large sharp knife to evenly cut the hardened mixture into rectangular bars
The baking paper will make it easy to slide the flat of the knife under the slice, lifting it onto the tin foil or what you'll be wrapping them in
I like to place the individual slices into tin foil to keep the bars fresh
You will get 8 bars from this mixture
Finally I fold the tin foil around the bars & place them back in the fridge to store

Great snack for when you come out of the gym & you're starving
You can just throw one in your gym bag on your way out the door

Full of healthy ingredients & protein 

Thanks for stopping by..
I also have a healthy protein smoothie recipe, let me know on 
Twitter: @littlekiva or instagram: littlekivaofficial
 if this is something you'd like to see aswell

Love always,

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