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Monday, March 25, 2013

Alton Browns Homemade Energy, Protein, and puffed rice Bars!

Sorry for the lack of posts lately, Ive been VERY busy getting ready to graduate at SWIHA! 

Those extremely expensive bars that you buy for a quick and filling nutrient party are SOOOO bad for you!

Luckily for you, Alton Brown (from good eats) just taught me how to make a cheap, delicious, healthy version without the evil and FOR the lover of Green Eats!


4 ounces soy protein powder, approximately 1 cup
2 1/4 ounces oat bran, approximately 1/2 cup
2 3/4 ounces whole-wheat flour, approximately 1/2 cup
3/4-ounce wheat germ, approximately 1/4 cup
1/2 teaspoon kosher salt
3 ounces raisins, approximately 1/2 cup
2 1/2 ounces dried cherries, approximately 1/2 cup
3 ounces dried blueberries, approximately 1/2 cup
2 1/2 ounces dried apricots, approximately 1/2 cup
1 (12.3-ounce) package soft silken tofu
1/2 cup unfiltered apple juice
4 ounces dark brown sugar, approximately 1/2 cup packed
2 large whole eggs, beaten
2/3 cup natural peanut butter
Canola oil, for pan


Line the bottom of a 13 by 9-inch glass baking dish with parchment paper and lightly coat with canola oil. Set aside. Preheat the oven to 350 degrees F.

In a large mixing bowl, combine the protein powder, oat bran, wheat flour, wheat germ, and salt. Set aside.

Coarsely chop the raisins, dried cherries, blueberries and apricots and place in a small bowl and set aside.

In a third mixing bowl, whisk the tofu until smooth. Add the apple juice, brown sugar, eggs, and peanut butter, 1 at a time, and whisk to combine after each addition. Add this to the protein powder mixture and stir well to combine. Fold in the dried fruit. Spread evenly in the prepared baking dish and bake in the oven for 35 minutes or until the internal temperature reaches 205 degrees F. Remove from the oven and cool completely before cutting into squares. Cut into squares and store in an airtight container for up to a week.


Calories: 167

Total Fat: 5 grams

Saturated Fat: 1 grams

Protein: 8 grams

Total carbohydrates: 23 grams

Sugar: 14 grams

Fiber: 3 grams

Cholesterol: 18 milligrams

Sodium: 79 milligrams
Check it out at the Food Network website as well::

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