Home made, fat and carb FREE protein bars (pics inside)
- 12-18-2011, 06:54 PM
- 12-18-2011, 07:29 PM
Guys for the first time in i think 2 years that I make these
tonight I tossed a whole just made bunch.. Why?
Because I tried to make 'em with bulk whey that I got
some time ago.. OMFG there were the most horrible thing
I've ever tried!
Please note that I did use bulk choc whey before (form BulkUk)
and they tasted just fine, but this specific brand (Ironscience)
holy hell.. it was a no-no for these.. Chocolate flavor from that
brand is just bad (while vanilla is great for pancakes and PB great
for the rolls, but choc? no..)
So this is to say: it's all about the protein. Casein work no problem,
blend of casein and whey work, whey work.
with the casein and blend they come out a lil softer usually but
here's the trick: UNDERCOOK THEM!
Take 'em out when the mixture is still WET, i did it the last two times
and they're so much better, they stay chewy and moist (of course if you
like chewy and moist, if you want them more cookie-like then don't)
So far, Dymatize proved to be the *best* by far for me for these,
both whey and gourmet, altho' i don't use gourmet because they have
too many carbs x serving, and because I actually like their whey flavs better.
- 12-31-2011, 03:42 PM
Ok update on the recipe:
this is the second time that I made the bars WITHOUT inulin, simply egg whites, greek yogurt for the wet ingredients
whey and z-sweet/stevia for the dry ingredients.
That's because I noticed inulin tends to harden them up a bit, like "hard candy sugar thing" (especially on top)
and instead i like 'em more soft and chewy, underbake them does the trick but without inulin they imo are
even better. Take a look more like dense, chewy, fudge choco bars...
Bake 'em for something like 6 minutes, take 'em out when they are NOT done, they will keep cooking
and cut the "cake" in piece as soon as you can, that also helps to keep em chewy, right away and following days
NO CHANGE in doses compared to the first post description, just take the inulin out
I've been using z-sweet so far but if you use stevia (like nustevia or sweetleaf)
watch it with the dose because those are much sweeter than zsweet (which is 1:1 compare to sugar)
I myself am using NuStevia no-carb blend now for most of my recipes
12-31-2011, 05:07 PM
12-31-2011, 05:29 PM
"The only good is knowledge and the only evil is ignorance." - Socrates
12-31-2011, 05:50 PM
has worse macros from the EU version which is instead pretty amazing, like for 100gr of products you get 80cals vs 57cals and 6gr cho vs 3gr)**
that with the egg whites (no yolk!)
Greek yogurt is awesome for cooking, much better than cottage cheese
for these kind of dessert-like recipes.
Check my last one out, Choco Apple Cinnamon Muffins
But yes, the cooking time is the trick to make 'em *stay* soft and moist for days,
you really have to take the thing out when it looks not done, still wet looking.
And they are super chewy (just eating it one right now lol)
01-24-2012, 05:50 PM
01-28-2012, 07:01 PM
I just made a batch. They came out pretty good, but mine are extremely flat. In your pictures they look much thicker/fuller, did you put anything in them to help them to raise? I used casein for mine, don't know if that is the reason they came out so flat.
01-29-2012, 05:15 AM
No i don't use anything to rise them, I noticed they come out
flat when: A) the dough is too wet. It shouldn't be wet, just moist enough; B) if you bake 'em too lil or too low temp
and C) (last but probably the most important) if you don't use a granulated form of sweetener.
Example, if you use stevia you put a tiny bit instead of the 1/3cup of Zsweet or Erythritol, that screws up
the dry/wet ingredients ratio, plus you need the granulated sweetener for texture and to make them rise.
I made them with casein, whey and blend of the two, that's all good, is not the kind of protein.
I tried using both baking soda and baking powder but it doesn't make any difference
Fine line between make them rise and not baking them too much
01-29-2012, 01:55 PM
01-29-2012, 02:04 PM
Subbed FO SHO.
Don't worry, man, someday I'ma be nobody too.
01-29-2012, 02:22 PM
I will try both with n without pb... Should cooking time or anything else be adjusted when adding in pb? Could one add chopped almonds instead as well?
"no failure is final, nor is any success"
Follow my 2014 training and supps!
01-29-2012, 05:38 PM
Guys the recepies is pretty basic.
For me the most important thing when making these is for them
to be carb free and fat free, they were suppose to be a 1:1 replacement
for shakers, which I'm not a fan of.
So starting from here you can really add whatever you want, PB, fruit, nuts,
topping bla bla..
I found out that for these to come out exactly as they are in the pictures
you absolutely need zsweet, I tried to avoid that in any way (because it's probably
the most expensive natural sweetener out there) but unfortunately without that
they come out or flat, or dry, or they taste like a##...
So yeah.. Of course if you don't care for them to be carb free you can replace
zsweet with stevia and add whole wheat (or all purpose for what matters) flour,
coconut flour, oats.. whatever really.
The main thing is: some kind of nut butter will make them chewy and moist,
flour will make 'em more like a cake and it will rise more (add baking powder if you're using flour)
02-02-2012, 09:02 AM
Will be trying this when I get home today, thanks for the idea!
02-05-2012, 02:15 AM
Hey Kal, I did a quick search but didn't see anything really.
So if you have a minute, would you mind writing out what a typical day of meal and snacks looks like for you. I saw how low you keep your carbs and was interested.
Also, these turned out really good, keep posting up good snacks and meals man
02-05-2012, 11:14 AM
Update on the most famous bars on the board
Ok guys, today I made this experiment that turned out *insanely good*
same ingredients, I will write them down again since I made
so many variations:
*1 cup and 1/2 of chocolate whey (I use 1 cup fudge and the other 1/2 cup could be everything, PB, chocolate, vanilla, cookies..)
*1/2 tablespoon of Nustevia NoCarb Blend (best one, hands down)
*1/2 tablespoon of baking powder
*1/3 cup erythritol
and here's the spin off that made my life better: 10gr (a lil less than 1/4 cup) of coconut flour.
Now, hold it right there. This one that I got is labeled as "coconut flour" but is not really.
It's simply dried and grated coconut meat, it's different from actual coconut flour and the
facts are *amazing* on this one (for low carbers like me)
for 100gr of product we have:
fat 62,0 (90% saturated!)
so I put 10gr of it (which is quite a lot, the volume/weight ratio is ridiculous, the stuff is uber light)
in the dry ingredient mixture which is 0.5 protein, 0.6 carbs!!, and 6.2 fat (about 60 calories)
So less carbs than whey but hold it right there: the carbs are fiber! Keto heaven boys
Now let me get to the result tho'.
First thing to say: I DO NOT like coconut. I just don't, I don't hate it, but
I'm not a big fan of it.
This "flour" is pretty much tasteless if you try it on its own, slight coconut flavor
of course but being dried it doesn't really taste like anything.
Added to the bars? *CREAM*
The bars came out soft and moist, they puffed up like crazy (volume wise we're talking twice
the size!), and the taste is like chocolate cream! They melt in your mouth is ridiculous,
like they came out way too good to be healthy!
Try this out guys, you'll love it.
Again the tip is the same: don't overcook them or they come out too dry,
actually here's another tip that I learned when doing my carb free cheesecake: use a water bath.
Meaning, you put the mixture on a baking sheet right? ok Put this baking sheet on a bigger one
and pour some water in it. It will keep the batter form dry out too much while cooking
Sh#t I'm getting fancy here
I do Warrior diet, I eat my meal between 9pm and 1am, I fast the rest of the night/day (about 20hours)
I have three meals in that window consisting of:
chicken, egg whites, fat free cottage cheese, fat free greek yogurt, whey based dessert
(like these bars, 2 or 4 chunks, depending on the size, I weight them) for protein
home made carb free cheesecake and avocado are my fat sources (aside from fish oil)
two slices of whole wheat bread are all the carbs I take it (I can make two sandwiches,
I take in 1500/1600 calories 6 days a week (yes, calorie deficit),
I do one refeed/carb-up a week when I cut protein and fat a lil
to make room for carbs. In that day I take in about 3k calories, 70% from carbs.
I don't cheat on my diet, ever. I count everything, weight everything.
I train first thing in the morning, fasted, 40gr of BCAA a day divided in pre/intra/pwo
My refeed is done in my heaviest wo day (legs) and it's preceded by a full body depletion workout the day before,
and followed by another very heavy wo the next day (back).
I don't do cardio, never done it, I train to failure, always, or till I pass out, or vomit,
or all of the above, also my sessions are very long, like ridiculously long.
My advice is: don't do what I do.
02-10-2012, 06:50 PM
I just made these I used Calcium Caesinate protein no flavour its all I have at the moment, cacao powder and organic stevia whole eggs and vanilla yoghourt they weren't cooking properly at 350 so I bumped it up to 400 and they rose nearly 4 inches once I pulled them out they quickly settled down. The mixture tasted good so I cant wait to try them will let you know when I do
03-21-2013, 07:34 PM
Hi AutoKal47, these bars look really good (more dense and chewy like the Quest Chocolate Brownie bar, instead of "cake-like" bars I've seen on a lot of web postings for homemade protein bars. I know you've had a few different versions. Can you clarify this recipe for me? I understand no inulin. So is it just 1/3 cup Stevia, 1 and 1/2 cups of whey, 2 egg whites, 1/4 cup Greek fat free yogurt, 1 tsp vanilla flavor, and 2 tsp PB. Is that it? Also, I noticed there was a different recipe with the coconut flour. Is this the correct recipe for that one? 1 cup and 1/2 of whey + 1/2 Tbsp. of Stevia + 1/2 Tbsp. of baking powder + 1/3 cup erythritol (what is this? Is it a sugar alcohol? I have digestive issues, Is there something I can substitute here?) + 1/4 cup of coconut flour (Bob's Red Mill okay?). Is the version with coconut flour more "cake like" and less dense? Thank you so much for this recipe and your response!!!
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