Σπιτικές πρωτεϊνούχες μπάρες

Oatmeal and nut butter based bars like these are an ideal, default breakfast for when you don’t have time to cook or need a quick pick me up with your coffee. Pre-make these in advance and you’ll have your breakfast ready for at least a couple of weeks ahead. 

Once you get used to making these on a regular basis, it’ll be easier to buy all the ingredients in bulk and store them in the cupboard for when you need them. They’re easy to make and they give you enough energy to get through the day. Mix oatmeal, peanut butter (or any other nut or seed butter), coconut milk (or cream) together and add some honey for sweetness – and you are done. They should be kept chilled at all times.
You can slice the batch into any size slices you want, you can make mini bars for snacks or large breakfast ones. You can even keep the entire thing in the fridge and cut as much as you need every time.
Coconut milk and cream are the only difficult ingredients to find. You can look for them in the Asian section at the local supermarket. They can, sometimes, be labelled “milk” or “cream”, on the tin it’s often the same thing. It may vary from brand to brand. The creamier the mix, the better – it gives the bars better taste. And even though a richer coconut milk increases the fat content of the mix, it also increases the satiety factor which helps keep you feeling full longer and lets you get about your day without thinking you need any additional snack, so in the long run, it’s a big win. If you can’t find coconut milk/cream you can use any other milk, coconut cream works best, though.

Nutrition Facts

12 bars / size per bar 92g 373 Calories per bar 13g protein 21g fat 36g carbohydrates

14 bars / size per bar 80g 320 Calories per bar 11g protein 18g fat 31g carbohydrates

16 bars / size per bar 70g 280 Calories per bar 10g protein 16g fat 27g carbohydrates

Ingredients

5 cups ( 450g ) uncooked oatmeal (quick oats)
1 1/3 cups ( 340g ) peanut butter
1 cup ( 250ml ) coconut cream or milk
3 tbsp honey

Instructions

1 Open a pack or a can of coconut cream. Whisk until the mixture is smooth.

2 Add honey and mix well.

3 Add peanut butter and mix everything together with a spoon.

4 Add uncooked oatmeal and mix well. You may need  to use your hands at this point (use disposable gloves)

5 Flatten the mix in a dish.

6 Chill in the fridge overnight (or minimum 2hrs) then cut into 12 or 16 bars.