Homemade Meal Replacement Bars

Meal Replacement Bars

I’m trying to redeem myself from the two whole loaves of french bread I ate last week. Yikes. As part of this effort, Mr. Sweeter Thing and I started working out. Together. Before the sun comes up each morning. None of that is a great combination. I hurtallover. I’m also trying to eat better. I’m currently drinking a DIET coke, which is like drinking cancer from a can (or so I read), but DIET would indicate something about it is better for me. In all seriousness, I eat a lot of crap. The whole stay at home mom package comes complete with boxed macaroni and cheese, gold fish crackers and an extra set of thunder thighs to carry around with you. I get so busy trying to keep Isaac from eating door stops and Anna from smothering him with a cape in her attempt to make him play princess that I just eat whatever the kids are eating. I’m always looking for a healthy option to grab in place of the other stuff. I like Promax bars a lot, they have a ton of protein but also a lot of sugar. A friend once let me try a Grab the Gold Bar, which inspired this recipe. It’s a lot like a no-bake cookie but good for you. Still, I looked at the ingredient list and found it to be longer than what I like. Super Glue Mom had the same idea so I took her recipe and tweaked it just a touch. These aren’t low in calories, but I eat them in place of a 700 calorie bowl of Mac n’ Cheese so they work for me. I ran my first half marathon in April and I used to eat one of these after each long run on the weekends as a post workout recovery bar.

 Here’s the approximate nutritional breakdown per bar: 

  • Calories: 310
  • Fat: 18 grams
  • Protein: 11 grams
  • Fiber: 5 grams
  • Sugar: 12 grams

The other beautiful thing about these bars is how simple and quick they are to make. Start by combining quick oats, almond mean, and flax seed in a large bowl. You’ll see I used 1/4 cup finely chopped cashews in mine as well. This adds a bit to the texture but I decided it wasn’t worth the calories and fat so I didn’t list it in the recipe. DSC_0804

Combine milk, honey, peanut butter, cocoa powder, and vanilla in a small saucepan on the stove and whisk together over medium heat, bringing the mixture to a simmer.

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Pour the chocolate mixture over the dry mixture

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Stir, stir, stir until everything is well combined. Put some muscle into it, this is a health food after all. Spread the mixture in an 9×9 pan, pressing down firmly. I doubled my recipe and used a cookie sheet, I just didn’t spread it all the way to the end of the pan. I also lined my pan with plastic wrap so it would be easier to remove the bars later. 

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Cover with plastic wrap and let sit in the fridge for at least an hour or overnight.

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After the bars have set, either cut into equal size bars or use a cookie cutter (approximately 3 inches in diameter) to cut the bars into equal shapes. After cutting the bars with a round cookie cutter, I took the scrap pieces and smushed them into the cookie cutter to create more bars and eliminate waste. I got an additional 8 bars out of my pan doing it this way. I wrapped each one in a sandwich bag and placed into two large freezer bag. One bag went in the fridge and the other in the freezer. I got 21 bars in total out of doubling this recipe. 

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Homemade Meal Replacement Bars
Yields 11
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Ingredients
  1. 2 cups quick oats
  2. 2 cups almond four
  3. 2 tablespoons flax seed meal
  4. ½ cup peanut butter or any other “nut-butter”
  5. ⅓ cup honey
  6. ¼ cup cocoa powder
  7. 1 tsp vanilla extract
  8. ½ cup skim milk
Instructions
  1. Put oats, almond flour, and flax seed in a bowl. Set aside.
  2. In a small sauce pan, all all the other ingredients. Warm until everything is melted and mixed well. I use a metal whisk to slowly mix.
  3. Pour wet ingredients into dry bowl. Mix all ingredients until a thick pasty mix has formed.
  4. Transfer mix into a 9×9 pan. Cover with saran wrap and press down to spread uniformly.
  5. Refrigerate at least 1 hour but preferably overnight.
  6. With a biscuit cutter or upside down glass, cut into circular “bars.”
  7. Store up to 5 days in fridge or 1 month in freezer.
Adapted from Super Glue Mom
Adapted from Super Glue Mom
A Sweeter Thing http://www.asweeterthing.com/

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