Monday, 9 January 2023

Recipe: Raw brownie protein bars

What’s low in sugar, packed with protein, and guaranteed to satisfy your chocolate cravings? These raw brownie protein bars.

Using only six ingredients, this recipe is proof that making your own nutritionally dense (and satisfying snacks) doesn’t have to be a chore.

Serving size: This recipe makes one serving for one person. You can adjust the quantity of ingredients as desired/needed.

Ingredients:

  • 1 tbsp rolled oats, uncooked
  • 3 tbsp whey protein powder, chocolate (or your favourite protein powder)
  • 1 tbsp black beans, low sodium (drained and rinsed)
  • 4 dates, pitted
  • ½ tbsp cocoa powder, unsweetened
  • 1 tsp coconut oil
  • 1 tsp water (and more as needed)

Method:

  1. Add oats to a food processor/blender. Pulse or blend until the mixture is crumbly.
  2. Add protein powder, black beans, dates, cocoa powder and coconut oil to the food processor. Blend the mixture until it’s completely combined.
  3. The mixture will look slightly crumbly but will hold together if pressed together in your hand (if the mixture is still too crumbly, add water a teaspoon at a time until it holds).
  4. Line a container with parchment paper or plastic wrap*.
  5. Transfer the batter to the container. Using the back of a spoon or flat spatula, spread the mixture out evenly and press firmly to compress it together.
  6. Wrap and chill in the refrigerator for 30-60 minutes.

In terms of container/dish size, for 6-10 portions a 20cm x 20cm sized container/dish is ideal. The size doesn't need to be exact for this, but if you prefer thicker protein bars, choose a smaller container.

Store the remaining bars in the fridge or freezer (in a covered container or wrapped in plastic). If you’re stacking the bars, it's best to use a piece of parchment or plastic between each bar so they don't stick together.

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