These Banana Oatmeal Protein Bars are a powerhouse of energy, perfect for bodybuilders, fitness enthusiasts, and swimmers. Packed with essential nutrients such as protein, carbohydrates, fiber, potassium, vitamin B6, vitamin C, iron, and magnesium, they provide a sustained energy release, aiding in muscle recovery, enhancing performance, and boosting overall health. Scientific studies have shown that a diet rich in these nutrients can improve athletic performance, reduce muscle soreness, and aid in weight management. By incorporating these nutrient-dense bars into your diet, you can optimize your training and recovery, leading to significant improvements in your overall fitness and well-being.
Ingredients:
- 300g raw banana
- 1 tsp ground cinnamon
- 2 tbsp unsweetened cocoa powder
- 3 large chicken egg whites, raw
- 4 oz non-fat milk
- 200g 100% whole grain old-fashioned oatmeal
- 1/3 cup Splenda
- 1 tbsp Udo’s Choice Oil Blend
- 60g Designer Whey Chocolate flavor (or equivalent brand)
Alternative: 60g plant-based protein powder or whey protein (any available type) or 60g low-fat powdered milk with 1-2 tablespoons of unsweetened cocoa powder to maintain the flavor.
Instructions:
1. Combine Ingredients:
In a large mixing bowl, combine all ingredients. Mix thoroughly until well blended.
2. Prepare Pan:
Grease a non-stick cake pan with cooking spray or line with parchment paper.
3. Bake:
Pour the batter into the prepared pan. Bake in a preheated oven at 300°F (150°C) for 25 minutes, or until a toothpick inserted into the center comes out clean.
4. Cool and Cut:
Let the bars cool completely in the pan before cutting into desired sizes. You can cut them into 8 small bars or 4 larger bars.
Tips and Tricks:
- Customization: Feel free to experiment with different flavors and ingredients. Add nuts, seeds, or dried fruit for extra texture and flavor.
- Dietary Modifications: If you prefer a lower-fat version, you can substitute the Udo’s Choice Oil Blend with unsweetened applesauce. This will not affect the taste or texture of the bars.
- Storage: Store the bars in an airtight container at room temperature for up to 3 days or in the refrigerator for up to a week.
- Freezing: For longer storage, freeze the bars in an airtight container. Thaw them overnight in the refrigerator before enjoying.
Nutritional Benefits:
1. Protein:
The protein from the egg whites and whey protein powder helps repair and build muscle tissue.
2. Fiber:
The oatmeal provides fiber, which aids in digestion and helps you feel full.
3. Vitamins and Minerals:
Bananas are a good source of potassium, vitamin B6, and vitamin C, while oatmeal is a good source of iron and magnesium.
These Banana Oatmeal Protein Bars are a delicious and convenient way to fuel your body and satisfy your sweet tooth. Give them a try and enjoy the perfect balance of flavor and nutrition!
Nutritional Information (Per Bar):
Note: These values are based on the use of whey protein.
- Calories: 188.32 kcal
- Protein: 11.05 g
- Carbohydrates: 27.94 g
- Fat: 4.56 g
Macronutrient Distribution (by percentage):
- Carbohydrates: 57%
- Protein: 22%
- Fat: 21%
Nutritional value of each ingredient
1. 300g Raw Banana
- Calories: 270 kcal
- Carbohydrates: 69g
- Protein: 3g
- Fat: 0.9g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: High in Vitamin B6, Vitamin C, and small amounts of Vitamin A
- Minerals: Rich in Potassium, Magnesium, and Manganese
- Nutritional Benefits: A great source of potassium for muscle function, high in fiber for digestion, and Vitamin C for immune support.
2. 1 tsp Ground Cinnamon
- Calories: 6 kcal
- Carbohydrates: 2g
- Protein: 0g
- Fat: 0.03g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Small amounts of Vitamin A and Vitamin K
- Minerals: Calcium, Iron, Manganese, and Magnesium
- Nutritional Benefits: Anti-inflammatory properties, regulates blood sugar, and adds antioxidants for cell protection.
3. 2 tbsp Unsweetened Cocoa Powder
- Calories: 24 kcal
- Carbohydrates: 6g
- Protein: 1g
- Fat: 1.5g
- Sodium: 1mg
- Cholesterol: 0mg
- Vitamins: Small amounts of Vitamin A and B-vitamins
- Minerals: Magnesium, Iron, Manganese, Phosphorus, and Copper
- Nutritional Benefits: Rich in antioxidants, supports heart health, and provides magnesium for muscle function.
4. 3 Large Chicken Egg Whites (Raw)
- Calories: 51 kcal
- Carbohydrates: 1g
- Protein: 10.8g
- Fat: 0.2g
- Sodium: 165mg
- Cholesterol: 0mg
- Vitamins: Contains Riboflavin (B2) and small amounts of Vitamin D
- Minerals: Selenium and Potassium
- Nutritional Benefits: Excellent source of high-quality protein, supports muscle repair and growth with minimal fat.
5. 4 oz Non-Fat Milk
- Calories: 60 kcal
- Carbohydrates: 9g
- Protein: 6g
- Fat: 0g
- Sodium: 100mg
- Cholesterol: 5mg
- Vitamins: High in Vitamin D and Vitamin B12
- Minerals: Calcium, Phosphorus, Potassium, and Magnesium
- Nutritional Benefits: High-quality protein for muscle support, rich in calcium for bone health, and Vitamin D for immunity.
6. 200g 100% Whole Grain Old-Fashioned Oatmeal
- Calories: 148 kcal
- Carbohydrates: 27g
- Protein: 5g
- Fat: 3g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Small amounts of Vitamin B1 (Thiamine) and Vitamin B5 (Pantothenic Acid)
- Minerals: Iron, Magnesium, Zinc, Phosphorus
- Nutritional Benefits: Rich in fiber, lowers cholesterol, and provides complex carbs for sustained energy.
7. 1/3 Cup Splenda (or equivalent sweetener)
- Calories: 0 kcal
- Carbohydrates: 0g
- Protein: 0g
- Fat: 0g
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: None
- Minerals: None
- Nutritional Benefits: Zero-calorie sweetener that helps reduce sugar intake while still adding sweetness.
8. 1 tbsp Udo’s Choice Oil Blend
- Calories: 120 kcal
- Carbohydrates: 0g
- Protein: 0g
- Fat: 14g (mostly healthy omega-3 and omega-6 fats)
- Sodium: 0mg
- Cholesterol: 0mg
- Vitamins: Small amounts of Vitamin E
- Minerals: None
- Nutritional Benefits: Rich in omega-3 fatty acids, supports heart health, brain function, and reduces inflammation.
9. 60g Designer Whey Chocolate Flavor (or Equivalent Brand)
- Calories: 240 kcal
- Carbohydrates: 6g
- Protein: 40g
- Fat: 3g
- Sodium: 100mg
- Cholesterol: 25mg
- Vitamins: Vitamin B6, Vitamin B12
- Minerals: Calcium, Iron, Magnesium
- Nutritional Benefits: High-quality protein with BCAAs for muscle recovery and growth, helps improve immune function.
Alternative: 60g Plant-Based Protein Powder or Whey Protein
- Calories: Varies (typically 200-250 kcal)
- Carbohydrates: Varies (typically 4-6g)
- Protein: Varies (typically 20-30g)
- Fat: Varies (typically 2-4g)
- Sodium: Varies (typically 100mg)
- Cholesterol: 0mg (for plant-based)
- Vitamins & Minerals: Varies, often fortified with B-vitamins, iron, and calcium
- Nutritional Benefits: Provides plant-based protein with additional fiber and minerals like iron, promoting muscle recovery and overall health.
Keywords:
Banana Oatmeal Protein Bars, healthy snack, protein-packed, high-fiber, low-fat, easy to make, delicious, nutritious, customizable, dietary modifications, storage tips, nutritional benefits.
Chef Culinary Creationss
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