Why pay $2 for a ClifBar, when you can make your own for <$1?
As an athlete, I really try to get as much protein into my day as possible. I also tend to snack throughout the day to keep my metabolism up. Clif bars can get really expensive and homemade is always better, right?
So, I was introduced to Alton Brown’s recipe for protein bars, which looked intriguing due to the use of not only tofu, but also soy protein powder.
We just finished making our third batch, each one we do is a little different (great thing about this recipe is that it is hugely modifiable) and comes out a little better than the previous. This time, we decided to use two different types of nut spreads in it, both of my favorites: Dark Chocolate Dreams Peanut Butter, and Nutella!
Ingredients (I don’t have a snazzy ingredient picture this time):
4 ounces soy protein powder, approximately 1 cup (please use soy protein powder, I’ve heard it doesn’t work with whey protein)
2 1/4 ounces old fashioned oatmeal, approximately 1/2 cup (we have also used steel cut oats with success)
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon kosher salt
3 ounces raisins, approximately 1/2 cup
2 1/2 ounces dried cranberries, approximately 1/2 cup
3 ounces dried blueberries, approximately 1/2 cup
1 (12.3-ounce) package soft silken tofu
1/2 cup unfiltered apple juice (we have also used apple cider)
4 ounces dark brown sugar approximately 1/2 cup packed
2 large whole eggs, beaten
1/3 cup Dark Chocolate Dreams Peanut Butter
1/3 cup Nutella
3 tbs natural cocoa powder
Dried fruit ready to go!
First you’ll want to line a 13×9 glass dish with parchment paper, this will make clean up a breeze when you are done. Also, preheat your oven to 350F.
Next measure out all of your ingredients, preferably by weight. If you don’t have a scale (I suggest investing in one), measure by the cup measures given.
In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, salt, and cocoa powder. Set aside.
Puree the tofu in a food processor until smooth. Transfer to a third bowl and add the apple juice (or cider), brown sugar, eggs, and peanut butter(s) one at a time, stirring to combine after each addition.
Add the tofu mixture to the dry ingredients and stir until well combined.
Fold in the dried fruit. Don’t worry, it should have a very thick consistency.
Transfer your finished product into your lined baking dish and spread evenly
It should be pretty difficult to spread, use a spatula to spread evenly.
Now it’s ready for the oven. Cook for 35 minutes at 350F or until the internal temp. reaches 205F (you should know by now that Alton Brown likes everything to be exact).
Let them sit until cooled. I normally make them at night and let them cool overnight with a towel over the pan. They are then ready in the morning to cut and package away.
This recipe yields 24 bars. You can store them in an airtight container for a week. However, if you are like me and only have a family of two, they work well frozen. I typically freeze the batch and take it to work for me. It’s nice and thawed out by the time I get hungry for my mid-morning snack at 9:30am.
2 g fat
14 g carb
1 g fiber
4 g protein
Compare to Chocolate Brownie ClifBar:
5 g fat
45 g carb
5 g fiber
10 g protein
The ClifBar is slightly larger than my protein bar, but is much lower cal, lower fat, lower cal (>50% less), and much lower on the carb content.
As always, feel free to ask questions, I’ll try to answer them as best I can.