Protein bars

Makes 12 bars

These bars are a great alternative to the store-bought protein bar varieties and offer natural rather than processed ingredients. They are portable and fit well with an active lifestyle.

Ingredients

• 2 cups (500 mL) low-fat granola cereal
• ½ cup (125 mL) whole-wheat flour
• ½ cup (125 mL) dried cranberries
• ½ cup (125 mL) raisins
• 1/3 cup (75 mL) peanut butter
• ½ cup (125 mL) plain, non fat yogurt
• 2/3 cup (150 mL) low-fat silken tofu
• 1 egg
• 1 egg white
• ¼ cup (50 mL) brown sugar, not packed

Directions

1. Preheat the oven to 375º F (190º C). Line a glass 8x8 inch square baking dish with parchment paper. Set aside.
2. In a large bowl, combine granola, flour, cranberries and raisins.
3. In a second bowl, combine the rest of the ingredients. Add to the dry ingredients and mix until combined. Pour into the prepared baking dish.
4. Bake for 25 to 30 minutes. Let cool.
5. Loosen the bars from the edge of the pan and place the entire square on a cutting board. Cut into 6 equal long thin strips and then cut in half to make 12 bars.
6. Store in an air tight container for up to 2 days or wrap individually and freeze.

Nutritional information per serving
(1 bar)

• Calories: 201
• Protein: 7 g
• Total fat: 6 g
  • Saturated fat: 1 g
  • Dietary cholesterol: 16 mg
• Carbohydrate: 33 g
  • Dietary fibre: 4 g
• Sodium: 57 mg
• Potassium: 269 mg

Developed by Nadine Day, RD. ©The Heart and Stroke Foundation.

Posted July 2008