Healthy Natural Chocolate Protein Bar Recipe (with PB2)

Natural Chocolate Protein Bar Recipe

Pretty much every recipe I post seems to being with some variation of 'I love chocolate'. And it's true! It is definately the one thing I practically live on and can honestly say after going a year without it... I am so happy to be a chocolate addict again..! When people say 'chocolate', you'd be forgiven if the first pictures that come to mind were large bars of animal fat and sugar ridden Dairy Milk and Galaxy bars. Or sugary caramel and biscuit stuffed Twix or Mars bars. Cocoa in itself is actually healthy and contains antioxidants that are good for the body (and the soul!). I actually prefer dark chocolate (the darker the better..!), as it has a much richer cocoa taste and nicer texture in my opinion. Although I do indulge slightly in Cadbury's chocolate, I must limit my amount of sugary treats due to hypoglycemia.. therefore due to the much lower sugar content of dark chocolate it is also much nicer to your blood sugar!
 Whether you're trying to get healthier / fitter, lose weight or have blood sugar control issues, it doesn't mean you have to give up on delicious chocolatey treats. These protein flapjack bars are all natural (containing dry milk powder instead of protein powder), packed full of nutrition and taste (dare I say) even better than those store bought factory produced mass bars.
  Although I am trying to track my protein intake to help in building muscle mass at the moment, I do not take any protein supplements or powders for a number of reasons. One of these is that people do not seem to realise that they probably get enough protein in their diet already (protein comes in so many forms; meat, fish, dairy, nuts etc) but too much can actually be harmful to the liver. Therefore I have substituted a more natural way to get a protein boost through ingredients such as dried milk powders (which was initially suggested by my nutritionist). Also, pre-made protein bars (especially in the UK) seem to full of additives, sugars and artificial ingredients that just don't need to be there. (An exception that I do buy is Nakd's fruit, oat and nut bars which contain only natural ingredients and no powders, additives or added sugars but pack a good amount of protein!).

I'm a guilt-free treat.. believe it!

Makes : approx. 9 bars

Ingredients

Base:

35g Oat Flour (I made my own by grinding rolled oats until very fine)
20g Rolled Oats
1 Tsp Maple Syrup (or other liquid sweetener such as agave or honey)
1 Banana, mashed (approx. 75g to 85g)
1 Tbsp PB2 (alternatively, use any nut butter)
Optional; Dried Skimmed Milk Powder (depending on how much of a protein boost you want, I typically use between 5g to 15g).

Peanut Butter Layer:

2 Tbsp PB2 Chocolate (or PB2 or any nut butter)

Chocolate Layer:

5g to 7g Dark Chocolate (I used Lindt 85% Cocoa)
2 Tsp (approx. 8g) Unsweetened Cocoa Powder
2 and 1/2 Tsp Maple Syrup (or other liquid sweetener)
1 Tsp Extract (Ones I have used; Orange, Vanilla, Peppermint, Caramel and Strawberry)

Method

• Preheat oven to 180C and line / grease a baking tray.
• In a bowl, mash banana until smooth and mix in the PB2 and syrup.
• Fold in oat flour and dried milk powder (if using) until well combined.
• Fold in the rolled oats and mix until well coated.
• Place base mixture onto tray and spread / press into a flat square (alternatively use a small square tin).
• Bake for approx. 15 - 20 min until golden brown.
• Allow to cool for approx. 10 min.
• Meanwhile, make up the PB2 (or nut butter) and spread layer on top of the base.
• For the chocolate layer, melt the dark chocolate for a few seconds in a microwave.
• Mix in the syrup and extract.
• Combine in the cocoa powder and mix until the mixture is a slightly thick / fudgy paste.
• Spread chocolate on top of the nut butter layer.
• Allow to cool for a few minutes before slicing into bars.
• Keep in a fridge.

Tips & Serving Ideas

• Use different extracts for different flavoured chocolate coating!
• Add in dried fruit and / or nuts into oat mixture.
• Sprinkle chopped nuts, chocolate chips or dessicated coconut on top of the chocolate layer.
• The milk powder is simply for an added boost of protein and can easily be omitted without any effect on the finished product. (You may also use your protein powder of choice)

 Cara X

Grain-Free Gluten-Free Paleo Almond Cookies Recipe

Almond Flour Sugar Cookies Recipe

Biscuits are something that can be enjoyed any time of day. Breakfast biscuits, snacks, with tea, as a treat, a dessert, they're perfect for any occasion. I have always been a fond cookie and biscuit lover, but not so much the sugars and added artifical ingredients that come loaded inside them! Although they're great for a treat in moderation, it is incredibly easy to make biscuits that not only you are aware of the ingredients inside them, but also know that they are healthy for you!

The ultimate guilt-free treat!

  These sugar cookies are a great and healthier variation, that taste just as, if not better, than your average sugar laden cookie. Sweet and crunchy and packed full of flavour, you'd never realise that they're actually healthy! (Of course, if you're going to use glaze icing for decoration this makes them less healthy, though in comparison you can still enjoy these guilt-free!). These are great for those who have to watch their sugar intake (such as myself), as they are very low in sugar and net carbs per serving. Also, a great substituion for anyone who is gluten-free!

The amount this makes will entirely depend on the size of your chosen cookie cutters. For me, this made 14 small (bite-sized) heart shaped biscuits. For larger biscuits, you may want to double the recipe.

This recipe was adapted from the lovely chocolatecoveredkatie blog.


Ingredients

50g Ground Almonds (aka Almond Flour / Meal)
1/2 Tbsp Butter or Oil (e.g Coconut Oil)
1 Tsp Almond Extract
2 Tsp Agave Nectar (or liquid Sweetener of choice, e.g Maple Syrup)

Optional;
Icing Sugar and Water for a glaze icing.

Directions

•  In a bowl, melt the butter (or oil) for a few seconds in a microwave.

• Add in the almond extract and agave and combine.

• Mix in the almond flour until the mixture forms a wet dough.

• The dough should be wet but able to form into a ball.

• Place the dough onto some baking parchment and fold the parchment over the dough (this keeps the wet dough from sticking to your rolling pin) and roll until it is at your desired cookie depth (approx. 5mm).

• You may cut out the cookies at this stage, or after it has set in a freezer (I find that cutting them out after the dough has set tends to be easier).

• Place the dough into a freezer for a minimum of 30min - 1hr for best results.

• When the dough is set, it is now easier to cut out the biscuits.

• Place on a greased piece of baking parchment and bake for approx. 5-10min (or until slightly golden).

• Allow to cool for approx. 10 - 15 min before peeling off of the baking parchment.

• Decorate with glaze icing if you wish!

Tips & Serving Ideas

• Experiment with different flavours that compliment almonds, such as cherry, strawberry or vanilla.

• Add in or sprinkle on some cinnamon.

• Serve with ice cream, healthy frozen banana ice cream and agave or maple syrup.

• For a true bakewell experience, decorate with almond flavoured glaze or fondant icing, with jam or cherry coulis. 

Cara X