Introduction: Protein/Energy Bars (T-rex's 'grey Cubes')
Second Prize in the
Inspired by this comic: http://www.qwantz.com/index.php?comic=2259 (note the alt text), a busy life, and some internet-research on homemade energy-bars, these bars are intended to keep you going until you finally get to sit down to eat. Simple and easy for the “people who get hungry and don’t care about food, but also don’t want to die”*
*Sadly, like all energy bars, not actually suitable to keep you alive as a sole nutritional source. Maybe add an apple.
Step 1: Ingredients
1 cup nutella
1 cup peanut butter
1 cup protein powder
½ cup oats**
½ cup rice flour
1/3 cup almonds
5 Tbs condensed milk
1/3 cup sunflower seeds
¼ Tsp salt
I probably don’t need to say it, but you can of course substitute the choice of gluten free flour, seeds/nuts, add dried fruit, add chilies, go for all-PB or all-Nutella, and generally have fun with it. Just to note, rice flour from an Asian market can be a lot cheaper than a fancy all-purpose gluten-free flour mix from a super market.
Other things you may need or want:
Oven, mixing bowl, cookie sheet, baking/wax paper, press (actual or creative hack)
**Make sure they are gluten free, and if you have trouble with oats, just swap for more flour.
Step 2: Mix to a Pressable Consistency
Combine flour, protein powder, and salt
Mix in nut butters
Mix in condensed milk by the Tbs until the mix reaches a firm-but-sticky consistency
Add in nuts and seeds
Note: If you did want to precisely measure out the peanut butter/nutella, a pre-floured cup can be very helpful. Otherwise, estimating the amount of nut butter and adjusting the consistency with condensed milk is probably easier.
This is a good time to preheat the oven to 175 C / 350 F.
Step 3: Shape 'em
If you are a sushi fan with an oshizushi press or have any have any other food-press around, these work very nicely.
Cubes or spheres can be shaped by hand.
A press can be made out of common items, such as a lunch box and a small cutting board. Make sure to use baking/wax paper on top and bottom to simplify getting the cubes back out.
Step 4: Bake 'em
Put “grey cubes” on a cookie sheet (oiled or with baking paper)
Bake cubes for 30 min at 175 C / 350 F
Step 5: Eat 'em
Recipe makes ~ 15 x 50g “grey cubes”*
Information per cube per 100g
Calories 230 460
Protein 12g 24g
Carbs 15g 30g
Fat 13g 26g
Fiber 2g 4g
Here in Germany, the cost of making one of these is 0.30 EUR, which is less than a 7th of the cost of a cliff bar (for comparable grams and Calories).
Shelf life is at least two weeks (the current record for how long until they have all been eaten).
*with the recipe as is, I must apologize that the cubes will not actually be grey =P
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