Protein flapjack and pancake recipes
Discussion
Halb said:
The ones I see on fb are always sumptuous looking.
I cannot stand cooking though. Stick to the bars for the moment.
Thats what I thought...but it took a few mins to chuck oats, fruit, protein powder, granola in a bowl.....chuck it in the over for 15 mins and then the fridge...once cooled I put a little melted dark chock on top then sliced into 8.I cannot stand cooking though. Stick to the bars for the moment.
They are full on meals in a bar and taste better than anything I've bought....cost per bar was pennies.
I just took loads of recipes, found the common ingredients in all and just cobbled up my own.
The original recipe - those in the pic are a bit carb heavy!
Quaker Oats 180g
Impact Whey 200g
Bag Mixed Fruit 200g
Granola with chock chunks 200g
Apple Juice 400ml
100g plain choc for the topping
Instructions, mix, cook for 15 mins, cool, choc on top, fridge, eat
Macros (if div into 8 bars) 460 cals 55 carb, 26 prot, 15 fat
Since then I have redone the recipe but not got it listed to hand...basically, you dont need anything like as much juice so I halved that and replaced with water, I dropped the granola (quarter of the carbs in the whole thing!) and upped the whey.
Taste no different but less carbs more protein.
But once you have a base you can do what you like....more fruit/nuts if you want the carbs, more whey for protein.....upping or dropping one or other 25% doesnt affect the taste but swings the macros to whatever you need.
As it was I ate the ones in the pic as a breakfast replacement and they were FILLING! and yummy. Oats, protein, fruit, only natural sugars....and choc!
The original recipe - those in the pic are a bit carb heavy!
Quaker Oats 180g
Impact Whey 200g
Bag Mixed Fruit 200g
Granola with chock chunks 200g
Apple Juice 400ml
100g plain choc for the topping
Instructions, mix, cook for 15 mins, cool, choc on top, fridge, eat
Macros (if div into 8 bars) 460 cals 55 carb, 26 prot, 15 fat
Since then I have redone the recipe but not got it listed to hand...basically, you dont need anything like as much juice so I halved that and replaced with water, I dropped the granola (quarter of the carbs in the whole thing!) and upped the whey.
Taste no different but less carbs more protein.
But once you have a base you can do what you like....more fruit/nuts if you want the carbs, more whey for protein.....upping or dropping one or other 25% doesnt affect the taste but swings the macros to whatever you need.
As it was I ate the ones in the pic as a breakfast replacement and they were FILLING! and yummy. Oats, protein, fruit, only natural sugars....and choc!
Edited by Tiggsy on Tuesday 20th August 12:24
A recipe I've made:
Four blocks of 85% cocoa chocolate in the microwave for 60 seconds.
Add one cup of 100% peanut butter and 1/3 jar honey. Microwave for 90 seconds.
Add one cup of protein (I use unflavoured impact whey) and mix together with a spoon to spread the very hot honey and peanut butter around.
Add half a bag of 'mixed flax and sunflower seeds, dried cranberries and goji berries' (£1.50 Asda) and mix it all together with your hands. (I also put dried chilli flakes in.)
Put the mixture in a rectangular cake tin, flatten it down and leave in the fridge for an hour to set.
Remove the mixture and cut into the desired number of bars.
Wrap in foil.
You can leave out the seeds/berries if you want to make it cheaper. It's a very cheap and tasty recipe and the bars don't need to be kept in the fridge.
Four blocks of 85% cocoa chocolate in the microwave for 60 seconds.
Add one cup of 100% peanut butter and 1/3 jar honey. Microwave for 90 seconds.
Add one cup of protein (I use unflavoured impact whey) and mix together with a spoon to spread the very hot honey and peanut butter around.
Add half a bag of 'mixed flax and sunflower seeds, dried cranberries and goji berries' (£1.50 Asda) and mix it all together with your hands. (I also put dried chilli flakes in.)
Put the mixture in a rectangular cake tin, flatten it down and leave in the fridge for an hour to set.
Remove the mixture and cut into the desired number of bars.
Wrap in foil.
You can leave out the seeds/berries if you want to make it cheaper. It's a very cheap and tasty recipe and the bars don't need to be kept in the fridge.
Tiggsy said:
Halb said:
OK...it sounds tempting enough to try.
What is the purpose of the apple juice?
lol...dont know! It was just in a recipe I saw. What is the purpose of the apple juice?
I presume the juice does the same in this. I think it would probably all fall apart if you didnt have a bit of something wet ;-)
ok that explains the juice.
deadmau5 said:
A recipe I've made:
Four blocks of 85% cocoa chocolate in the microwave for 60 seconds.
Add one cup of 100% peanut butter and 1/3 jar honey. Microwave for 90 seconds.
Add one cup of protein (I use unflavoured impact whey) and mix together with a spoon to spread the very hot honey and peanut butter around.
Add half a bag of 'mixed flax and sunflower seeds, dried cranberries and goji berries' (£1.50 Asda) and mix it all together with your hands. (I also put dried chilli flakes in.)
Put the mixture in a rectangular cake tin, flatten it down and leave in the fridge for an hour to set.
Remove the mixture and cut into the desired number of bars.
Wrap in foil.
You can leave out the seeds/berries if you want to make it cheaper. It's a very cheap and tasty recipe and the bars don't need to be kept in the fridge.
That seems a bit rich for a 60/10/30 man? Four blocks of 85% cocoa chocolate in the microwave for 60 seconds.
Add one cup of 100% peanut butter and 1/3 jar honey. Microwave for 90 seconds.
Add one cup of protein (I use unflavoured impact whey) and mix together with a spoon to spread the very hot honey and peanut butter around.
Add half a bag of 'mixed flax and sunflower seeds, dried cranberries and goji berries' (£1.50 Asda) and mix it all together with your hands. (I also put dried chilli flakes in.)
Put the mixture in a rectangular cake tin, flatten it down and leave in the fridge for an hour to set.
Remove the mixture and cut into the desired number of bars.
Wrap in foil.
You can leave out the seeds/berries if you want to make it cheaper. It's a very cheap and tasty recipe and the bars don't need to be kept in the fridge.
Halb said:
ok that explains the juice.
I'm slowly reintroducing carbs now. You should see the size of the bars, they're what you'd call 'fun size'. I've got tough mudder in 5 weeks and there's no way I can train hard enough on what I was eating before deadmau5 said:
A recipe I've made:
Four blocks of 85% cocoa chocolate in the microwave for 60 seconds.
Add one cup of 100% peanut butter and 1/3 jar honey. Microwave for 90 seconds.
Add one cup of protein (I use unflavoured impact whey) and mix together with a spoon to spread the very hot honey and peanut butter around.
Add half a bag of 'mixed flax and sunflower seeds, dried cranberries and goji berries' (£1.50 Asda) and mix it all together with your hands. (I also put dried chilli flakes in.)
Put the mixture in a rectangular cake tin, flatten it down and leave in the fridge for an hour to set.
Remove the mixture and cut into the desired number of bars.
Wrap in foil.
You can leave out the seeds/berries if you want to make it cheaper. It's a very cheap and tasty recipe and the bars don't need to be kept in the fridge.
That seems a bit rich for a 60/10/30 man? Four blocks of 85% cocoa chocolate in the microwave for 60 seconds.
Add one cup of 100% peanut butter and 1/3 jar honey. Microwave for 90 seconds.
Add one cup of protein (I use unflavoured impact whey) and mix together with a spoon to spread the very hot honey and peanut butter around.
Add half a bag of 'mixed flax and sunflower seeds, dried cranberries and goji berries' (£1.50 Asda) and mix it all together with your hands. (I also put dried chilli flakes in.)
Put the mixture in a rectangular cake tin, flatten it down and leave in the fridge for an hour to set.
Remove the mixture and cut into the desired number of bars.
Wrap in foil.
You can leave out the seeds/berries if you want to make it cheaper. It's a very cheap and tasty recipe and the bars don't need to be kept in the fridge.
deadmau5 said:
I'm slowly reintroducing carbs now. You should see the size of the bars, they're what you'd call 'fun size'. I've got tough mudder in 5 weeks and there's no way I can train hard enough on what I was eating before
Two of my nephews are doing that. He wants me to do it but my training has been non existent.I am considering the NW one in Oct.
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