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TOPIC: Jay's homemade protein flapjack

 
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October 4, 2011 4:30 AM
Protein bars are hella expensive. Around £1 each at least! So I've made my own for a LOT cheaper.

I've adapted this recipe from one I found on the web so not 100% mine but there ya go.

250g rolled oats
250g peanut butter
130g honey
100g brazil nuts
100g almonds
140g whey powder (I used Matrix Nutrition chocolate flavour because that's what I have)
Splash of skimmed milk if required.

Put the oats, brazil nuts, almonds and whey in the blender and chop to reasonably fine consistency (leaving some nice chunks of nuts in there).
Put the peanut butter and honey in the microwave and blast for about a minute until it's goey and warm.
Mix together with the dry ingredients to make a pastey consistency. Add milk here if required.
Push into a baking tray either lined with parchment paper or just greased with fry light 1 cal spray
Bake at 130 for about 30-40 minutes.
Finished article should be spongey to the touch but firm enough not to break up.

Cut into 15 equal pieces and store for when you need them. If you added milk, store them in the fridge just to be sure...

Each piece contains:

Calories - 314
Carbs - 23g (Mostly low GI from the honey and whole carbs from the oats)
Protein - 14g
Fats - 19 (I know! But trust me, it's almost all good fats from all the nuts)

To reduce the fat content a bit, swap the brazil nuts out for more almonds or swap both out for peanuts or another lower fat nut.

Too calorific? Cut into smaller pieces...

Enjoy!

Jay
October 4, 2011 4:36 AM
Gonna do this. Thanks.
October 4, 2011 4:45 AM
Thanks Jay-mmmmmmmm
October 4, 2011 4:47 AM
OK this is your fault. I just went and made some using what I had, which was oats, whey, soya milk and honey.....stay tuned....
October 4, 2011 4:47 AM
Sounds awesome! How big are the servings?
October 4, 2011 5:19 AM
.............I burnt it !!!!!!!!!!!!!!!! Still eating it tho..laugh
October 4, 2011 5:45 AM
@asyouseefit - I'll take a picture of the servings later on when I get home and post it in here. I use quite a large pyrex baking dish so my servings are fairly slim but quite wide. You could put them in a smaller dish to make thinner ones though.

@Sarahx - LOL!! Yeah, you need to keep the oven quite low like 130 degrees to stop that happening... ;)

Jay
October 4, 2011 6:06 AM
I'm just doing a big batch as I like to freeze them for when I'm out and about. I place mine on parchment paper on a shallow tray and cook slowly.

I put in all the seeds like flax seeds, pumpkin etc. Couldn't find any malt so using black treacle.

Thanks again Jay for reminding me about this.
  8411435
October 5, 2011 1:11 AM
Forgot to take the picture last night so here's a picture of the one I've brought to work with me today :)

I've put a pen in the picture for sizing comparison.

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Cheers

Jay
October 5, 2011 1:14 AM
bumping to make later :) sound awesome! :) thanks!
  5972853
October 5, 2011 1:18 AM
Thank you Jay!
October 5, 2011 2:19 AM
QUOTE:

Forgot to take the picture last night so here's a picture of the one I've brought to work with me today :)

I've put a pen in the picture for sizing comparison.

Cheers

Jay


Can we have pen dimensions pleez? Just to be right like?
October 5, 2011 3:09 AM
QUOTE:

QUOTE:

Forgot to take the picture last night so here's a picture of the one I've brought to work with me today :)

I've put a pen in the picture for sizing comparison.

Cheers

Jay


Can we have pen dimensions pleez? Just to be right like?


LOL! my pen is 14cm or 5 and a half inches long.

The exact size of each one isn't so important as it'll depend on the dish you bake them in. It's more about making each one an equal size as the others.

I turned the whole thing out of the dish (easy to do on parchment paper) and cut it into 3rds along the length and into 5 across the width to make 15. You could do 5 lengthways and 3 across though to make them more 'bar' shaped...

Cheers

Jay.
October 26, 2011 8:01 AM
I have to try this. I've been trying to lower my sugar intake and most protein bars have to much sugar.
  2748974
October 31, 2011 11:21 AM
bump
October 31, 2011 1:01 PM
bump
December 28, 2011 8:34 AM
Bump for later, thank you
December 6, 2012 7:52 PM
Bump

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