Homemade 5 Minute No-Bake Protein Bars

I totally stole this recipe idea from Julien Solomita, but tried it out and I will post more recipe combos as I try them out.

I tried the recipe out and perfected the balance...

One Batch
1 banana
4 scoops protein (I chose Vanilla)
2 cups of Flaked/Rolled oats (Raw Long-Cook version, not quick-oats)
1/2 cup Almond Butter (or other Nut butter of your choosing)
*Bonus: Add 1/2 cup of dried sour cherries for some tartness*

-Mix in an electric Mixer on Low "Dough" setting for 5 mins until combined. (Or with your hands for 15 minutes).
-Roll into 1-1.5 inch diameter balls.
-Place on Parchment Paper in Fridge for 20 mins until firm.

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They are great if you are feeling a bit peckish, or you can throw 3-4 in a baggie in your gym bag and have them post-workout for fast recovery. And the Banana gives them a sweetness, so they help crush sweets cravings. Oh and don't keep them around, eat them within a day or so. Make a new batch often, as they are super fast and cheap!

So, don't keep them around for a week! They will have a tendency to get fridge burn, and won't taste right after that, unless you have a tupperware container for them and maybe some baking soda for ambient fridge odors.

4 scoops of most Whey powder is 180/scoop X 4=720 (for the whole batch), plus calories from nut butter and banana. One batch should be eaten within 2-3 days if you are a single person. If you can't eat them all in that time frame you probably don't use protein powder as much as most people who workout do, and maybe you should consider it.

On the question of fresh or ripened Bananas... ripened Banana does not gain nutrients, it loses some. As Bananas get riper they get sweeter (90%+ of sugar) because the sugars develop in the ripening process and they have higher concentrations of Anti-oxidants. Greener Bananas are generally better for your health, but won't work as nicely for this recipe.

These bars/balls are Gluten Free, Dairy-Free, & Vegan. They don't need to be refrigerated for freshness, only for consistency purposes.

Try mixing some cinnamon, raisins, and dried apple for a bit of a different flavour.

Cucumber Salsa

I found this recipe online and am posting it for later use purposes!

Crisp Cucumber Salsa:

Note: 1/4 cup is only 16 calories!

2 cups finely chopped seeded peeled cucumber
1/2 cup finely chopped seeded tomato
1/4 cup chopped red onion
2 Tbsp minced fresh parsley
1 jalepeno pepper, seeded and chopped
4-1/2 tsp minced fresh cilantro
1 garlic clove, minced or pressed
1/4 c reduced-fat sour cream
1-1/2 tsp lemon juice
1-1/2 tsp lime juice
1/4 tsp ground cumin
1/4 tsp seasoned salt
Tortilla chips

In a small bowl, combine the first seven ingredients. In another bowl, combine the sour cream, lemon juice, lime juice, cumin and seasoned salt. Pour over cucumber mixture and toss gently to coat. Serve immediately with chips.

Easy Creamy Coleslaw

Easy Creamy Coleslaw

Ingredients:

    1 medium head green cabbage
    1 carrot, shredded
    1 tablespoon minced onion
    1/2 cup mayonnaise, or to taste (for a healthier version substitute in Greek Yogurt)
    1/4 cup sugar
    1/4 cup vinegar
    1/4 teaspoon celery seed
    1/4 teaspoon ground black pepper, or to taste
    salt, to taste

Baked Chicken Chimichangas

Posting this recipe from cooks.com so I can try it later. It's a 9 ingredient version.

Picture credit to http://tahinitoo.wordpress.com/2012/10/14/more-tacos/

 

BAKED CHICKEN CHIMICHANGAS

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3 frozen boneless skinless chicken breasts
1 onion, chopped
1 green pepper, chopped
1 sm can green chilis, chopped
pkg of flour tortillas (8-10")
2 cups pkg sharp cheddar, shredded
1-2 cups mild salsa
spices and condiments, to taste
vegetable oil spray

 

Preheat oven to 425º.Place frozen chicken breasts on chopping block while you sauté the onion and peppers in small amount of oil.

Slice the frozen chicken into narrow strips, then crosswise until you have small 1 1/2 - 2 inch strips.
Remove onion mixture to a medium bowl and add chilis and 2/3 cup of salsa.
Place frozen chicken strips into a skillet and season with cumin, salt, pepper, garlic or herbs of your choice. Add a splash of oil if necessary.

Stir-fry for 3 to 5 minutes. Remove contents of skillet to a bowl and set aside (cover and store at this point if making ahead.)

Open a fresh package of tortillas. If not moist, cover and microwave briefly, as directed.
Place a 1/8th portion just below middle of wrap. This is usually about 1/2 cup. Cover with cheese and fold up bottom, then sides, then top. Spray wraps with oil, and lay out on a foil-covered and oil sprayed cookie sheet.

Bake for 8 minutes. Flip and bake 5 minutes more.

Remember, everything is fully cooked. You only need to warm the filling, melt the cheese and toast the tortilla.

Serve accompanied by one of the following:

Spanish rice, black olives, sour cream, more salsa, bean salad, green salad ingredients.Cover a cookie sheet with foil and spray. Lay tortillas out and spray top of wrap.