Saturday, February 6, 2010

No bake apple cardamom protein bars

In the No bake protein bars recipe from a few days ago, you saw how easy it was to combine simple ingredients to make delicious home made bars.

Today's version is more of a Saturday morning amusement, as it requires slightly more time.

To make you need:

3 large apples or 1 cup sugar free applesauce
2 cups oat bran
1 tbsp butter
1 tbsp peanut butter or sesame tahini
2 scoops protein powder
pinch cinnamon
pinch cloves
pinch nutmeg
pinch ginger
2 cardamom pods, seeds crushed

Use a steaming basket to steam the apples (halved, seeds and core removed) if you don't have applesauce. In about 15 min, you can remove from the heat and scoop out the flesh and mash it with a fork. Mix the warm sauce with all the spices and the butters. Add protein powder and then start mixing in the oat bran. The mixture will be soft like very soft play dough. Make bar sized shapes and coat in soft rolled oats or instant oats. Keep refrigerated for a few hours to allow the bran to harden up the bar. Enjoy as a snack or take to the gym with you and give some to friends, like I am going to do today.

Cardamom is a wonderful spice for apples, and this recipe is deeply transformed by it.

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