Home Made Chocolate Protein Bars (Serves 8)

INGREDIENTS

200 g Oats
30 g Whey Powder (use chocolate flavour)
2 Table Spoons Natural Peanut butter (any brand)
3 Egg Whites
2 150 g Bananas (or average size)
1 Table Spoon Honey (Natural version if possible)
100 Ml Skim Milk
1 tsp cinnamon

DIRECTIONS

Preheat your Oven for 5 minutes at 180 C
Mix the oats, the whey and the cinnamon.
Add the Peanut Butter and stir in throughly
Add your three egg whites, your mashed up banana and the honey and again, stir in really well whilist slowly add the 100ml of skimmed milk.
Once fully stirred, spoon the mixture into a greased lined cake tin and smooth with knife until nice and level.
Place in oven for 15 minutes at 180c.
Remove from oven and allow to cool slightly, (beware this is very hot and sticky) then cut into 8 bars.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :147
Protein (g) 9.5
Carbohydrates (g) :21.3
Fat (g) : 3.4

Strawberry & Banana Oatmeal

INGREDIENTS

1/2 cup steel-cut oats
1/3 cup oat bran
3/4 cup frozen or fresh strawberries
1 medium banana, sliced
1.5 scoops strawberry or vanilla whey protein powder
Water, as directed
1/4 teaspoon salt
Dash of cinnamon (big dash)

DIRECTIONS

In the evening, prepare the oats in the same manner as the Blueberry Oatmeal recipe. Again in the morning, bring the oats to a simmer and add the banana, salt, cinnamon, and oat bran. Keep stirring and simmer until you have the desired consistency (10 minutes or so), remove from heat,and stir-in the strawberries and protein powder.

NUTRITIONAL INFORMATION (PER SERVING)

Calories :696
Protein (g) 50
Carbohydrates (g) 115
Fat (g) : 11