Homemade flapjacks?

[graham_may]

Hi all

Trying to think of something reasonably quick and easy, and packed with some carbs/protein etc thet I can make at home and bring in to work to leave in my desk/fridge for my snacks.
Sure I had a link/word doc recipe page once but think I may have lost it when i moved companies, so advance apologies if anyone on here had already posted something for me.

I'd aim for it to be low fat (as low as possible) although a source of good dietary fats (ie maybe add some seeds etc) and include some kind of proportion for protein (ie add some scoops of MP WPC into the mix), and not hugely bothered on carb/fat/protein ratio.
I don't particularly care if they taste amazing, I just want something to help snack on with my light meals whilst sat at my desk.
Anyone any good advice/pointers/recipes?

[stinking_dylan]

I tried making a high protein flapjack last year, but never got very far. It was alos for snacking at in work. Problem is trying to get it to bind when adding all the protein powder. I made a high protein cake bar which was nice, and also a protein bar which is well yummy.

The peanut butter and chocolate cake bar is;
180g oats
100g chocolate protein powder
100g skimmed milk powder
5g baking powder
2 egg whites
20g peanut butter
20g honey

Mix together, press into a small greased baking tray and then put in the oven at 180 for about 15 minutes I think. Basically, pull it out and tap it. If it sounds hollow it's ready. Allow to cool and then cut into 8 bar shaped pieces. Each bar should give 201 cals, 20g protein, 23g carbs, 3g fat (obviously varies slightly depending on the brands of ingredients you use, especially the choc protein powder).


I also created these MRP chocolate bars which were my favourite;

80g oats (porridge oats are best)
120 protein powder (chocolate flavour)
100g skimmed milk powder
50g dried fruit (such as raisins)
Chop the dried fruit fine, then boil in a little water to soften. Then add the other ingredients. You may want to add a little more water. You want a really thick paste. Press the paste into a small baking tray lined with baking paper. Then place a piece of baking paper on top and press with your hands to make a solid even slab. Place this in the fridge to set over night.

Then, place the finished slab onto the counter and cut into 8 bars. It's quite sticky so make sure its chilled.

Then baste with chocolate. Rather than dipping them, use a basting brush. This allows you to create a thin coating and reduce the fat and sugar. Once each bar is coated, place in the fridge.

These are well nice. When chilled you get a crisp chocolate coating with a yummy sweet chocolate centre.

Per bar; 202 cals, 20g protein, 21g carbs, 4g fat.

You can create some nice different flavours by changing the protein powder flavour, the dried fruit and the type of chocolate coating. My favourite was choc powder, raisins and milk choc coating. But also vanilla powder and apricot centre coated with white chocolate. And choc powder, cherry centre and cinnamon centre coated with dark chocolate.

[BRUN]

the secret to getting it all to bind when you have put protein powder in it, is simply add a little water, it should bind very easily then

[surfstak]

Quote

the secret to getting it all to bind when you have put protein powder in it, is simply add a little water, it should bind very easily then

Or milk

[graham_may]

Ideal.
Cheers guys, I will have to give them a go. I am not even too bothered if they taste amazing, as long as they help me with my nutrition.
I am drinking alot of green tea at the moment and that aint exactly a flavoursome treat!!!
Managed to help me lose a stone since New Years weekend though so I must give it some credit! (I've significantly cut back on total food intake for now, to help lower my BF as it was getting to be more of an issue of concern to me)

Can't wait to make a huge mess in the kitchen!