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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 113.3
  • Total Fat: 1.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 121.3 mg
  • Total Carbs: 17.4 g
  • Dietary Fiber: 4.4 g
  • Protein: 11.4 g

View full nutritional breakdown of 125 Protein & Fiber Bar calories by ingredient
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125 Protein & Fiber Bar


125 Protein & Fiber Bar

Introduction

UPDATED 11/29/10: A great 3.5 oz. (100 g) health bar for so few calories. I have tried several other protein powdered, with disastrous results. Highly recommend only using Carbs Solutions.

This a basic recipe. It can be dressed up any way you wish. Glaze with pureed fruit. Substitute other dried fruits. Substitue nuts for water chestnuts. (Changes to the recipe change the nutrition.)
UPDATED 11/29/10: A great 3.5 oz. (100 g) health bar for so few calories. I have tried several other protein powdered, with disastrous results. Highly recommend only using Carbs Solutions.

This a basic recipe. It can be dressed up any way you wish. Glaze with pureed fruit. Substitute other dried fruits. Substitue nuts for water chestnuts. (Changes to the recipe change the nutrition.)

Number of Servings: 12

Ingredients

    1 cup Pumpkin, canned, without salt
    12 oz Mori-Nu Tofu, silken, lite, firm, (340g)
    2 T granulated sucralose or 3 packets, (to taste)
    2 Egg white
    liquid from water chestnut can

    4 servings Carb Solutions Shake Mix, vanilla, 124g
    1/3 c. raisins, halved
    2 c. water chestnuts, diced, save the water
    1 c. quick oatmeal, not instant
    1 c. Fiber One Cereal, original

Directions

1. Makes 12 bars Preheat oven to 350

2. Spray an 9x13 pan with oil and coat with ground oatmeal (ground oatmeal in my blender)

3. Mix the tofu, egg whites, water from the water chestnuts, pumpkin, and sucralose in a blender.

4. Pour into a bowl, stir in the protein powder, diced dried fruit, diced water chestnuts, oatmeal and Fiber One.

5. Mix well. Batter should be very thick and lumpy.

6. Spoons into the coated pan, and press in to the corners and flatten with a spoon. I prick all over the top with a fork to create a visual texture and sprinkle with cinnamon to taste.

7. Put in the oven for 20-30 minutes. Less time makes a softer bar, more time maker a firmer bar.

8. When they are removed from the oven I brush the cinnamon into the textured surface. Makes it look and taste more delicious.

9. Tofu firms during cooling. Let cool completely in the pan then cut into 12 bars.

10. These should keep in the fridge for up to two weeks in an airtight plastic container. They are better the next days.

I have tried several other protein powdered, with disastrous results. Highly recommend only using Carbs Solutions.

Dried Fruit Suggestions: blueberries, pineapple, apple, prunes, strawberries, etc. Have fun!

I have NOT tried the following. The are suggestions for savory experiments:
*rosemary
*pepperoni
*sun-dried tomato, ricotta cheese
*Onion and Cheese: sharp cheddar cheese, minced onion
*minced garlic, minced green onion, chopped parsley
*Portuguese Sofrito: onions, olive oil, saute onion slowly until just golden. cool and add to mix.
*Italian: tomato puree, minced sweet onion, italian seasoning, garlic powder, celery seed
*minced red onions, cayenne powder, minced cilantro
*chopped spinach, feta cheese, monterrey jack cheese, minced green onions, dill weed, garlic powder
*tomato sauce, molasses, caraway seeds, dried onions
*finely diced smoked bacon, minced red onion, mixed herbs/italian herb

Number of Servings: 12

Recipe submitted by SparkPeople user DUKKIE.






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Member Ratings For This Recipe

  • Tastes healthy. I really like the extra the water chestnuts add. - 8/24/08

    Reply from (1/7/09)
    Thank you! I had a hard time finding a crunch that didn't add a lot of cal & fat. Add more Splenda for a sweeter bar.


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