protein

Protein Bars

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Like everyone else I’m trying to improve how I eat by eating more protein and fibre and less ultra processed foods.

I buy protein bars occasionally if I’m on the go and am always shocked at how expensive they are and how many unhealthy ingredients they actually have.

These cost a fraction of the price and are a lot healthier.  Yes there is sugar in these but it’s natural sugar in the form of honey/maple syrup and not something cooked up in a lab that none of us can pronounce.

I have made these into bars but you could also make these into protein balls and dip them in chocolate or roll then cocoa powder or crushed nuts if you prefer.

Makes 8

1 Can of Black beans (400ml), drained

80 Grams Rolled oats

3 Tbsp Peanut butter

30 Grams Cocoa powder

1 Tsp Cinnamon (optional)

2-3 Tbsp Maple syrup (I didn’t have this, so I used honey instead, add more or less depending on how sweet you like things)

Tor the topping

100 Grams Dark chocolate (melted)

Sprinkle of sea salt (optional)

Method

  • Add the beans to a food processor and whiz for 1-2 minutes until the beans have broken down.
  • Place the rest of the ingredients in the blender and whiz again for another minute.  Check if you want to adjust the taste by adding more cinnamon or maple syrup.
  • The mix should start to form a ball in the food processor.  Transfer it to a shallow dish lined with baking paper and place another sheet on top.  Gently press down on the top sheet of paper (I used a cup to roll across the mix and smooth it until the mix was 2-3cm deep.
  • Cover a place in a fridge to set for at least 1 hour
  • When the bars come out of the fridge, melt your chocolate in a bowl in the microwave (give blasts of 30-40 seconds at a time to make sure it doesn’t burn).  Spread evenly across the bar mix and sprinkle with salt or nuts. 
  • Allow the chocolate to set before cutting into bars.  Keep in an airtight container for up to 4-5 days. 

Creamy Red Pepper and Tomato Soup (with extra protein)

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Apparently most of us don’t eat enough protein and it can be hard to squeeze enough into your  diet (especially if you’re not a meat eater).

This soup is rich and filling and the protein comes from cottage cheese.  I know a lot of people don’t like it, due to its texture.  In this soup it’s blended until smooth and adds a nice creaminess to the soup

Ingredients

500 Grams Tomatoes (I used some cherry tomatoes and chopped a couple of large tomatoes that were getting past their best)

2 Red Peppers (cut into chunks)

2 Red onions (cut into quarters)

1 Bulb of Garlic

2 Tbsp Oil

300 Gram Tub of cottage cheese

500ml Vegetable stock

2 Tbsp Basil

Salt and pepper

Method

  • Pre-heat the oven to 180 degrees (Celsius)
  • Add 1 tablespoon of oil to an oven proof dish, add the vegetable to the dish.  Wrap the garlic bulb with aluminum foil.  Leave a little opening at the top and drizzle in a little oil .  Bake for 25-30 minutes until the edges of the peppers start to blacken a little
  • Transfer the roasted vegetables to a large pot.  When the aluminum is cool enough to handle,  squeeze out the softened garlic, and add to the pot
  • Add the vegetable stock and begin to heat.  Add the cottage cheese and basil (be careful not to let the soup come to the boil).  Using a stick blender (or transfer to a regular blender) and whizz up until the soup is smooth and creamy.  Check and add salt and pepper if you think it needs it