EASY WALNUT PROTEIN BARS

It’s never been easier to get those gains.

Some of us are in the thick of fierce new years resolutions, desperately trying to make enough of a change to offset a year of chronic procrastination. Which is precisely why you need some get up and go fuel and where better to start than these mega all natural super nutritious uber protein bars? Right, lets get the train choo choo’ing to flavour town.

CHOO CHOO!

You’re going to need:

  • 75g Peanut Butter
  • 75ml Maple Syrup (agave will do too)
  • 1.5 Table spoons of Coconut Oil
  • 25g Chia Seeds
  • 300g Oats
  • 120g Walnuts
  • 120g Dairy Free Choc Chips
  • 60g Coconut Sugar (white or brown cane sugar will suffice)
  • 30g Unflavoured Soya Isolate (any other protein isolate will do)
  • 0.5 Teaspoon Ground Cinnamon
  • 0.25 Teaspoon Salt

Now we know what we need, how do we assemble all these ingredients into something useful and delicious? Don’t worry, I have the answers. First thing, you’ll want to preheat your oven to 180c Fan or 200c Electric. Line yourself a square tray with some parchment paper, lining the sides too; this will make removing the bars much easier once cooked.

The next step is to add the peanut butter, maple syrup, and coconut oil to a small saucepan. Heat it to melt the wet ingredients and stir well. It’s important to keep it on a low to moderate heat and keep an eye on it so it doesn’t burn. Once it’s all mixed together, take it off the heat and let it cool a bit. While this mix is cooling down, add the Chia Seeds and 3 Tablespoons of water to a small bowl and let that sit for a while too, perhaps 30 minutes or so.

Add the oats, walnuts, chocolate chips, sugar, hempseed, protein powder, cinnamon, and salt to a large bowl and give it a stir, making sure to mix well. To your dry mixture you’ll then add the chia mixture and peanut butter mixture, making sure to mix this as thoroughly as you can. You’ll want a sticky but firm mix, not runny like batter. Bung this mix into your prepared dish, spreading it evenly across the dish and patting it down gently with your fingers. Don’t press too hard as the mixture can become too compacted and this will affect the finished product.

Place your dish into the preheated oven and cook for between 30 and 35 minutes. Keep an eye on them as they approach the end of the cooking time, checking for firmness. The bars will harden as they cook so if you cook for too long, you’ll end up with biscuits! The goal is to keep these soft enough to remain chewy but not so soft they fall apart.

While you’re waiting for them to cook, check out the macros on these bars:

Nutrition per 1/8th Serving

  • Calories – 474 Kcal
  • Protein – 14.4g
  • Carbohydrates – 43g
    • Of which Sugars – 13.3g
  • Fibre – 9.6g
  • Fats – 28g
    • Of which Saturates – 8.5g

While being quite calorie dense, they are packed full of quality protein, gut friendly fibre and healthy unsaturated fats. Yes, if you’re watching your intake, you’ll want to ration these but they make excellent pre and post workout snacks and will even suffice as breakfast, kick starting your metabolism first thing. You can also expect to find a generous helping of Potassium and Iron which is essential to heart health.

Once you remove these from the oven, set them aside to cool on a wire rack. Once cool, slice the slab into 8 rectangular pieces; they will keep for 5-7 days if wrapped and kept somewhere cool and dry. You can freeze them too if you like. Comments and suggestions are welcome; I’d love to know what you think!

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