I made a new bar today out of desperation. I’ve been craving a dessert-like treat like mad this week (I refuse to blame it on PMS, but let’s just say that I AM on the last week of active BC pills), and Publix had a special buy one get one free deal on Fiber One cereal, so I bent my rules a bit and picked some up for my first attempt at making a non-dairy homemade MRP bar.
I was pleased to discover that Fiber One, on top of its staggering fiber content (and who doesn’t need more fiber in their lives?), is much kinder to my pearly whites than Kashi and not actually that bad in the taste department. And when used in combination with the absolutely DIVINE All The Whey Chocolate Blend protein protein powder, it makes a mighty fine bar. If you are making a lot of your own protein bars and shakes, consider switching to ATW brand if you are still using EAS Myopro. Myopro makes very hard, epoxy-like bars unless you add too much water, in which case it becomes a very sticky, runny sludge. All The Whey, in contrast, blends into a lovely protein layer that holds together well but has a softer, less tacky texture that won’t break your teeth or lift off your expensive porcelain-covered crowns, not that I ever had this happen to me personally or anything. :whistle: (Okay, okay, so I DID have this happen to me a few weeks ago. A Myopro-based Cran Raisin breakfast crunch bar physically removed my pricey crown on tooth #31 from its cemented moorings and I am finally going in for a permanent replacement tomorrow morning. In the meantime, I was expressly forbidden to have anything remotely resembling gum, super-crunchy cereal/chips, or Fixodent-like protein bar concoctions.)
So here, for your lactose-intolerant, healthy snacking pleasure is the Fiber One Raisin Crispy Treat Bar. Because these bars don’t use dry milk, I believe they will keep better if you need to take them to school or work. I honestly can’t taste the difference between the dairy and non-dairy versions, and the lack of gastrointestinal distress following the consumption of one of these suckers is pretty nice.
And one bar takes care of 1/3 of your daily fiber needs, too, heh.
Fiber One Raisin Crispy Treat Bar (2 layer bar)
Yields 12 bars
Nutritional information per bar: 228.5 cals, 5.83 g fat (23%), 1.0 g sat fat, 30.0 g carb (38%), 8.17 g fiber, 22.2 g pro (39%)
â€¢ 10 scoops chocolate All The Whey Blend Protein powder
â€¢ 2 TBSP cocoa powder
â€¢ 6 TBSP natural peanut butter
â€¢ 1 c. raisins
â€¢ 1 tsp vanilla extract
â€¢ 7-8 packets of splenda
â€¢ 2/3 – 1 cup water (less or more based on your protein powder)
Crispy Treat Layer
â€¢ 3 cups Fiber One cereal
â€¢ 12 large marshmallows
â€¢ 1 TBSP butter/margarine
Line large (7x 11 or 9 x 9) baking dish of loaf pan with wax paper (let the paper be over size on two opposite ends so that you can use them to pull out the bars after setting).
BASE layer: Combine dry ingredients for BASE layer in a medium bowl and mix well. Add peanut butter and mix – the mixture will be crumbly and dry. Add water & vanilla extract. Using a wooden spoon or rubber spatula, mix everything until dough forms. The dough will be sticky. Spread dough into pan and press down using a sheet a wax paper and a spatula.
CRISPY layer: Stove: Over stove in non-stick pan, melt butter over low heat. Add marshmallows and stir until melted and sticky. Remove from heat and quickly stir in cereals to coat. Microwave: Melt butter in large bowl for 15 – 30 seconds. Add marshmallows and stir to coat. Microwave for an additional 30 sec – 1 minute until melted. Stir and quickly stir in cereal to coate.
Press mixture into pan on top of base layer using wax paper (or spray your spatula with cooking spray) to prevent sticking.
Refrigerate for overnight or freeze for 1 hour and cut into 12 bars. Wrap individually in plastic wrap or store in covered container between sheets of wax paper. Keep refrigerated.
Nutrition: 1300-1500 calorie low zig zag day
1: Fiber One protein bar
2: 4×2 omelette, 1 c. mixed vegetables
3: 3/4 c. 1% cottage cheese, 3/4 c. raspberries/cherries, 2 T. oatmeal
4: Chinese chicken salad, apple
5: 1/2 c. rice, 3×1 spinach omelette
6: Fiber One protein bar
Daily Supplements: multivitamin with iron, calcium 500 + D, 1 T. flaxseed oil or natural peanut butter
Water: 16 cups minimum
12:00 PM HIIT Cardio – Treadmill (20 minutes)
The Awful Truth:
1. Didn’t do the laundry.
1. Planted sweet pepper, hot pepper, eggplant, soybean, tomato, and cherry tomato seeds.
2. Made new bar.
3. Caught up with all bill paying and updated 2005 budget in MS Money.
4. Got haircut.
1. Keep working on P90X forms.
2. Clean bathroom and bedroom.
3. File paperwork.
4. Revise daily schedule based on new work hours.
5. Clean litter box.