Archive | October, 2017

Marcy’s Protein Powder-less Protein Bar

5 Oct

I know I last wrote that I was on vacation. A lot has happened since I’ve last written here. I’ll have to leave that for another day. Today I want to post a recipe for an easy to make protein bar that doesn’t require protein powder. According to “The U.S. Navy Seal Guide to Nutrition” you don’t need protein powder. And I quote, “Don’t get trapped into buying so-called ‘muscle building’ powders and potions. Proper training and a good diet will provide the lasting EDGE when it comes to building strength and muscles.” (p. 95) Who am I to argue with the Navy Seals?


3/4 cup roasted almond butter

1  1/2 cups oats (Old Fashioned or steel cut)

1/2 cup flax seed meal (I found it at Meijer)

about 10 large Ghiradelli 60% cacao bitter-sweet chocolate chips (chopped)

1/4 cup chopped pecans

1 Tablespoon honey



Put all the ingredients together in a bowl and mix well except for the honey. It depends on how soft your almond butter is. If the ingredients seem dry, drizzle in the honey a little at a time. I didn’t want to make this too sweet and I think it came out with just the right amount of sweetness.


You can substitute almonds for the pecans. You can substitute cashew butter for the almond butter. You can use more or less chocolate chips and you can substitute dried cranberries for the chocolate chips. This is a recipe you can play with and make your own.

Taste It!

Taste the mixture to see if it needs anything. Always do a taste test whenever you are experimenting in the kitchen.


Spread the mixture in an 8 x 8 inch pan lined with parchment paper. Have one sheet going north/south, the other going east/west with ends laying over the sides. Pan Lined with Parchment Paper Fold the ends over on top of the flattened mixture. Press down with your hands making sure to push the mixture into the corners of the pan. Cover with plastic wrap and put it in the refrigerator at least 4 hours or overnight.

When cold enough, cut into 8 bars and then wrap them individually. I wrapped them in wax paper but some of the oiliness from the almond butter came through the next day so be prepared for that.


The only thing I didn’t like was that these bars have to be refrigerated so they stay firm. They keep in the refrigerator 1 week. I’d like to find a recipe where I can bake a protein bar and not worry about keeping it cold enough to take with me on my adventures. If I find one, I’ll post it here. So, I put them in an insulated lunchbox with two small frozen Rubbermaid ice packs. 

The other thing was that these had too many calories for me: approximately 270 for each bar. If you can handle that amount, then go for it. As of now, I can’t. If you have to go through the effort of keeping something cold, you might as well pack a yogurt cup. It’s less calories, about 120, has more calcium and some contain vitamin D too. On the other hand, the bars contain a lot of fiber and the yogurt often doesn’t or has very little. Six of one, half a dozen of another!

Still, if you like protein bars, these are much better for you than store-bought.

This recipe is high in protein and fiber. It’s a great snack after a workout. I gave mine out to my friends at the Y where I’ve been working out. (You didn’t think I was really on vacation did you?) They enjoyed them. You will too.



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