20130505 - homemade protein bars

今日我決定將我測試左幾次既蛋白朱古力條開誠布公 話俾大家知點樣整都可以方便補充蛋白!

因為健身係香港唔算多人參與 (淨係跑步機/帶氧唔計) 我決定呢篇會有中英文版提供 (順便練習下英文)

This is my homemade protein bars after a few trials, as it's getting better and better.

I would like to share the recipe for those who work hard to build their body. 

This recipe is for making 5 bars. If you want to make a smaller portion, most of the ingredients can cut down by ratio except milk. Try to add milk slowly, otherwise you may get it too sticky and wet.

160g Oats

70g protein powder

25g cocoa powder - this add the flavor of chocolate, you can add more if you wish

15g flax seeds

A handful of nuts - I crushed a little bit to make it looks better

basically mix all of them in a big bowl together - this is for dry ingredients

some honey - natural honey is recommended
(I use this because I brought this quite ago and better to use them all)

I found this organic peanut butter is not expensive in supermarkets
*for org. peanut butter, its more liquid because it used palm oil instead of hydrogenated oil
(this is a saturated fat - no good to health)

some milk - I would use some full chocolate milk next time
(full milk is acceptable for me, and the portion of milk is not big)

Mix all the wet ingredients together in a smaller bowl

Mixed them bit by bit...if it is too dry, then you can add milk gradually.
*Be carefully, it gets TOO WET very easily!

After about 10 minutes mixing...(this step is quite tiring)

Put them in freezer for about 20 minutes then you can cut them into 5 pieces!

Enjoy the homemade protein bars!

Some information about Flax Seed:

Flax seeds contain high levels of dietary fiber as well as lignans, an abundance of micronutrients and omega-3 fatty acids (table). Studies have shown that flax seeds may lower cholesterol levels, although with differing results in terms of gender. One study found results were better for women ^[11] whereas a later study found benefits only for men.^[12] Initial studies suggest that flax seeds taken in the diet may benefit individuals with certain types of breast^[13][14] and prostate cancers.^[15] A study done at Duke University suggests that flax seed may stunt the growth of prostate tumors,^[15] although a meta-analysis found the evidence on this point to be inconclusive.^[16] Flax may also lessen the severity of diabetes by stabilizing blood-sugar levels.^[17] There is some support for the use of flax seed as a laxative due to its dietary fiber content^[6] though excessive consumption without liquid can result in intestinal blockage.^[18] Consuming large amounts of flax seed may impair the effectiveness of certain oral medications, due to its fiber content,^[18] and may have adverse effects due to its content of neurotoxic cyanogen glycosides and immunosuppressive cyclic nonapeptides.^[19]

One of the main components of flax is lignan, which has plant estrogen as well as antioxidants (flax contains up to 800 times more lignans than other plant foods contain).^[20]

quoted from https://en.wikipedia.org/wiki/Flax#Flax_seeds