homemade protein bar... close, but...
zebasschick
Posts: 1,067 Member
i've been experimenting with making my own protein bars, brownies and cookies with very low fat and 200 calories or less per bar. today, i tried adding some corn fiber to help it hold together, used a little almond flour, protein powder, egg white, calorie free chocolate syrup, baking powder and yogurt and just a little oil.
and these would have been a rousing success - they hold together well, they rose in the oven, they have 21 grams of protein each, they taste pretty good. the catch? they're the driest thing i've ever eaten in my life, and i'm not kidding. i guess that fiber was the problem...next time, i'll either use more oil or add shredded zucchini.
so close, but... LOL
and these would have been a rousing success - they hold together well, they rose in the oven, they have 21 grams of protein each, they taste pretty good. the catch? they're the driest thing i've ever eaten in my life, and i'm not kidding. i guess that fiber was the problem...next time, i'll either use more oil or add shredded zucchini.
so close, but... LOL
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Replies
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would added liquid, more chocolate syrup or water help? shredded zuchini is an interesting idea and would not increase cals, if that is a concern. nut butters come to mind but that changes the load, eh?1
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Whenever you get it just right I hope you share the recipe.3
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Maybe some pumpkin puree? or some apple sauce? Banana?3
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LifeChangz wrote: »would added liquid, more chocolate syrup or water help? shredded zuchini is an interesting idea and would not increase cals, if that is a concern. nut butters come to mind but that changes the load, eh?
i'll be trying more chocolate syrup and more yogurt tomorrow. yeah, nut butters add fat and calories, but also i never liked protein bars with almonds or peanut butter, although i like them otherwise.Maybe some pumpkin puree? or some apple sauce? Banana?
i need to keep the calories low, and since i'm a type 2 diabetic who relies on diet and exercise to control blood sugar, none of those are on the menu for me. also they change the taste.pamperedlinny wrote: »Whenever you get it just right I hope you share the recipe.
i absolutely will! btw, i'm using DaVinci Gourmet Sugar Free Syrup, Chocolate, and while i'd say it's a liquid and not a syrup, it doesn't matter. it REALLY adds a chocolate bang to yogurt, milk, coffee and whatever it's added to.
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If you have access to liquid whey, it keeps things most and if used in conjunction with baking soda or baking powder and egg or egg whites, gives just about anything a nice rise, too.
(Add the whey last and bake immediately. The whey related rise only lasts 10-15 minutes so you want your oven preheated and ready to go.
I have quarts of it on hand from making homemade skyr or yogurt. You could also drain yogurt or Greek yogurt, use the whey in your bars and then have a nice low cal cream cheese to go on top!0 -
Even plain old yogurt or kefir would work. You can make great low cal cupcakes with nothing but a box of cake mix and kefir or yogurt.1
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I make my own jerky from beef, venison and bison which is packed with high quality protein and low in calories. Probably not what your interested in but thought I'd mention it, plus I'm low carb, so it works for me. cheers.2
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neanderthin wrote: »I make my own jerky from beef, venison and bison which is packed with high quality protein and low in calories. Probably not what your interested in but thought I'd mention it, plus I'm low carb, so it works for me. cheers.
sounds good, but i'm a vegetarian.
just curious, but how do you dehydrate it?
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zebasschick wrote: »neanderthin wrote: »I make my own jerky from beef, venison and bison which is packed with high quality protein and low in calories. Probably not what your interested in but thought I'd mention it, plus I'm low carb, so it works for me. cheers.
sounds good, but i'm a vegetarian.
just curious, but how do you dehydrate it?
I use a dehydrator, but the oven works as well. I'll marinate with my blend for around 12-15 hours, in the fridge of coarse. It's a 6 shelf dehydrator and I set the temp to around 140-150 degree's for 4 or 5 hours, generally speaking. Cheers1 -
@neanderthin I dry mine in a Ninja Foodi. It does it in a fraction of the time, the texture is just right , and it’s way easier to clean up than the racks in my dehydrator. They were a freaking nightmare to clean. I gave the dehydrator away once I realized how easy it was in the Foodi. You can’t do as much at once but it’s still faster and better results.
How do you cut your meat? I gave up because slicing uniformly was such an aggravation but the price of prepared jerky has gone through the roof and I’m ready to try again.
Your recipe? I use soy, pineapple juice, ginger and whatever else grabs me at the moment.
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springlering62 wrote: »@neanderthin I dry mine in a Ninja Foodi. It does it in a fraction of the time, the texture is just right , and it’s way easier to clean up than the racks in my dehydrator. They were a freaking nightmare to clean. I gave the dehydrator away once I realized how easy it was in the Foodi. You can’t do as much at once but it’s still faster and better results.
How do you cut your meat? I gave up because slicing uniformly was such an aggravation but the price of prepared jerky has gone through the roof and I’m ready to try again.
Your recipe? I use soy, pineapple juice, ginger and whatever else grabs me at the moment.
I'm a chef and have access to restaurant equipment and use an electric slicer for meat. Good you found something you like to use. If you use flank or eye of the round for example and throw it in the freezer, not litterally lol, until very firm, almost frozen, the slicing is much easier and uniformity is pretty much a given, and I'm sure you know to cut against the grain but just thought I'd mention that, although some like it with the grain for a chewier consistency, which is not my preference.
I have quite a few different recipes, but the one I'm using now is teriyaki sauce, which I make from scratch, tamarind,garlic and onion powder, coriander powder, chili flakes and maple syrup from my friends sugar shack that was just made and a touch of local honey. The beef I'm using now are retired dairy cattle from a local farm which I buy in bulk. Cheers1 -
springlering62 wrote: »If you have access to liquid whey, it keeps things most and if used in conjunction with baking soda or baking powder and egg or egg whites, gives just about anything a nice rise, too.
(Add the whey last and bake immediately. The whey related rise only lasts 10-15 minutes so you want your oven preheated and ready to go.
I have quarts of it on hand from making homemade skyr or yogurt. You could also drain yogurt or Greek yogurt, use the whey in your bars and then have a nice low cal cream cheese to go on top!
Liquid whey will have a lot of lactose in it so probably not something to use if she is trying to limit sugars.0 -
springlering62 wrote: »If you have access to liquid whey, it keeps things most and if used in conjunction with baking soda or baking powder and egg or egg whites, gives just about anything a nice rise, too.
(Add the whey last and bake immediately. The whey related rise only lasts 10-15 minutes so you want your oven preheated and ready to go.
I have quarts of it on hand from making homemade skyr or yogurt. You could also drain yogurt or Greek yogurt, use the whey in your bars and then have a nice low cal cream cheese to go on top!
i missed this post somehow. i'll have to try and find liquid whey.
my first attempt - the dry one - had egg white, yogurt and baking soda, and it rose well. today's attempt was too wet, came out more like a pudding. next time, hopefully, will come out somewhere in between.
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still waiting for good results, onwards... lol0
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it appears that the problem is not what i thought. this particular protein powder turns into a dry curdle when put in hot liquid, so i'd say it's the issue.
next attempt with different brand/consistency of protein powder!1 -
nods - i have a whey protein powder that curdles when liquid is too hot too.0
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zebasschick wrote: »it appears that the problem is not what i thought. this particular protein powder turns into a dry curdle when put in hot liquid, so i'd say it's the issue.
next attempt with different brand/consistency of protein powder!
I think what springlering62 had suggested was whey which is very different from whey protein. Protein level is a lot lower and sugars are higher. You might have more success with sweet whey powder.0 -
She was looking for something to moisten the bars, hence the liquid whey.
I use both liquid whey and Naked brand whey in my pancakes, along with a ton of egg whites, Greek yogurt and cottage cheese, all to bump up protein. The liquid whey and yogurt make them very moist and fluffy.0 -
i can't find liquid whey by searching "liquid whey". is there a brand or product name?
i'm going to try a quick bake with a different protein powder and see if it fares better.0 -
It’s a byproduct of yogurt and cheesemaking.
I accumulate it two ways. I strain yogurt to make a cream cheese. The liquid that drains off is whey.
Or, you get it straining the heated and set milk when making homemade yogurt or skyr.
I get about two quarts of whey for every gallon of skim milk I use. (It’s ultimately more than a gallon because you mix rennet in water, plus you add a serving size of the last batch to ”seed” the next, so you ultimately end up straining a gallon and a pint.) Two quarts of whey and about ten servings skyr.
There is a listing here that’s fairly close. Someone calculated 60 calories per cup of homemade whey. I ran the numbers using 100 calories per cup of homemade skyr with that quantity of skim milk and and the numbers tallied.
I wonder if kefir would work? It’s readily available. I was making homemade kefir for a while and using it to make cupcakes. They were light and fluffy with no ingredients except a box of cake mix and kefir.
I gave up on kefir making because its so warm here my kefir grains were producing way more than we could ever drink and we certainly couldn’t eat that many cupcakes without blowing calories. We even got to the point we were blending the kefir grains themselves into smoothies. (Supposed probiotic effects. ) I felt bad making kefir regularly just to throw it out, to keep the grains from spoiling.
The kefir situation was so frenetic, we jokingly called the kefir jar Tribbles, it was that bad.0 -
This is the entry I use0 -
i tried another brand of protein powder, and it would appear that heating whey isolate protein powder in a liquid makes a gross, drying curd. i see several ways to go with this.springlering62 wrote: »It’s a byproduct of yogurt and cheesemaking.
I accumulate it two ways. I strain yogurt to make a cream cheese. The liquid that drains off is whey.
Or, you get it straining the heated and set milk when making homemade yogurt or skyr.
I get about two quarts of whey for every gallon of skim milk I use. (It’s ultimately more than a gallon because you mix rennet in water, plus you add a serving size of the last batch to ”seed” the next, so you ultimately end up straining a gallon and a pint.) Two quarts of whey and about ten servings skyr.
There is a listing here that’s fairly close. Someone calculated 60 calories per cup of homemade whey. I ran the numbers using 100 calories per cup of homemade skyr with that quantity of skim milk and and the numbers tallied.
I wonder if kefir would work? It’s readily available. I was making homemade kefir for a while and using it to make cupcakes. They were light and fluffy with no ingredients except a box of cake mix and kefir.
I gave up on kefir making because its so warm here my kefir grains were producing way more than we could ever drink and we certainly couldn’t eat that many cupcakes without blowing calories. We even got to the point we were blending the kefir grains themselves into smoothies. (Supposed probiotic effects. ) I felt bad making kefir regularly just to throw it out, to keep the grains from spoiling.
The kefir situation was so frenetic, we jokingly called the kefir jar Tribbles, it was that bad.
i love kefir! i tried making it once, and it worked out okay, maybe because i didn't try it in the summer. sourdough starter also grows madly in summer, but if you don't feed it more often, it gets unhealthy.
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i've read that the problem might be the kind of protein powder i'm using - whey isolate isn't as good for bars and cooking as micellar casein powder. i'll be testing this in the next week. stay tuned...1
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zebasschick wrote: »i've been experimenting with making my own protein bars, brownies and cookies with very low fat and 200 calories or less per bar. today, i tried adding some corn fiber to help it hold together, used a little almond flour, protein powder, egg white, calorie free chocolate syrup, baking powder and yogurt and just a little oil.
and these would have been a rousing success - they hold together well, they rose in the oven, they have 21 grams of protein each, they taste pretty good. the catch? they're the driest thing i've ever eaten in my life, and i'm not kidding. i guess that fiber was the problem...next time, i'll either use more oil or add shredded zucchini.
so close, but... LOL
Applesauce, carbonated soda, banana, peanut butter, honey, coconut oil, sunbutter, dates will all add moisture. You can also use fat-free Greek yogurt.
The key will find the right application to add moisture but not make it gooey or crumbly.
It's why so many people use honey. Honey can help hold it together and add moisture.
You may want to try applesauce or banana. Yeah, it might raise the sugar/carbs slightly, but it does add moisture without adding too many calories.
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zebasschick wrote: »springlering62 wrote: »If you have access to liquid whey, it keeps things most and if used in conjunction with baking soda or baking powder and egg or egg whites, gives just about anything a nice rise, too.
(Add the whey last and bake immediately. The whey related rise only lasts 10-15 minutes so you want your oven preheated and ready to go.
I have quarts of it on hand from making homemade skyr or yogurt. You could also drain yogurt or Greek yogurt, use the whey in your bars and then have a nice low cal cream cheese to go on top!
i missed this post somehow. i'll have to try and find liquid whey.
my first attempt - the dry one - had egg white, yogurt and baking soda, and it rose well. today's attempt was too wet, came out more like a pudding. next time, hopefully, will come out somewhere in between.
Try banana. It's less wet but still adds moisture.
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Sounds yummy0
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Applesauce, carbonated soda, banana, peanut butter, honey, coconut oil, sunbutter, dates will all add moisture. You can also use fat-free Greek yogurt.
The key will find the right application to add moisture but not make it gooey or crumbly.
It's why so many people use honey. Honey can help hold it together and add moisture.
You may want to try applesauce or banana. Yeah, it might raise the sugar/carbs slightly, but it does add moisture without adding too many calories.
i did use fat free greek yogurt - on its own, it wasn't enough.
any sugar-rich stuff, like honey, bananas, applesauce or dates, isn't good for me as a type 2 diabetic who has controlled my blood sugar for years by avoiding most sugar, and i've experimented a lot. nut butters add a lot of fat, but they also contribute thickness, and if refrigerated, the bars would be firmer. the carbonated soda is a very interesting idea. but then why not water or herb tea or sugar free maple syrup or non-fat milk? hmmm... xylitol is extremely hygroscopic - i tried making meringue with it as a sweetener, and it wouldn't dry out ever.
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Have you tried 'Boo's Ridiculous Brownies'?
The recipe yields 16 2" square brownies baked in an 8x8 inch pan.
PREP TIME
5 minutes
COOK TIME
30 minutes
TOTAL TIME
35 minutes
Ingredients
63g Cocoa Powder
36g Select Protein in Frosted Chocolate Cupcake by PEScience
45g Oats, ground into flour
100g Erythritol
3g (1/2 tsp) Baking Powder
Pinch of salt
300g carbonated beverage of choice
Instructions
Preheat your oven to 190°C (375°F)
In a large bowl, combine dry ingredients (cocoa, protein powder, oat flour, erythritol, baking powder and salt.. everything but your carbonated liquid) until evenly distributed.
Into the dry mixture, lightly stir in your carbonated beverage until no lumps remain. The batter should be very liquid and begin spewing bubbles! Immediately pour into your greased/lined 8”x8” pan and bake for 25 - 35 minutes, or until a toothpick comes out clean when inserted.
Let cool in the pan for 5 more minutes after baking, then an additional 30 minutes out of the pan before slicing and storing. As Boo notes, the brownies continue to cook in the pan after leaving the oven, and may not have set completely.
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Have you tried 'Boo's Ridiculous Brownies'?
The recipe yields 16 2" square brownies baked in an 8x8 inch pan.
PREP TIME
5 minutes
COOK TIME
30 minutes
TOTAL TIME
35 minutes
Ingredients
63g Cocoa Powder
36g Select Protein in Frosted Chocolate Cupcake by PEScience
45g Oats, ground into flour
100g Erythritol
3g (1/2 tsp) Baking Powder
Pinch of salt
300g carbonated beverage of choice
Instructions
Preheat your oven to 190°C (375°F)
In a large bowl, combine dry ingredients (cocoa, protein powder, oat flour, erythritol, baking powder and salt.. everything but your carbonated liquid) until evenly distributed.
Into the dry mixture, lightly stir in your carbonated beverage until no lumps remain. The batter should be very liquid and begin spewing bubbles! Immediately pour into your greased/lined 8”x8” pan and bake for 25 - 35 minutes, or until a toothpick comes out clean when inserted.
Let cool in the pan for 5 more minutes after baking, then an additional 30 minutes out of the pan before slicing and storing. As Boo notes, the brownies continue to cook in the pan after leaving the oven, and may not have set completely.
interesting recipe, but not enough protein - that's less than 3 grams per serving. it might make a yummy snack, but it's definitely not a protein bar.
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btw, i mixed 4 grams of xylitol, 24 grams of muscle feast whey protein isolate (chocolate), added about an ounce and a half of water, and after sitting for a couple hours, it formed a thin gel. that never happened before!0
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