No bake protein bars

DEFINITELY DELICIOUS – Protein Bars

By TERRI WINDOVER, Connect Columnist

No Bake Protein Bars are easy to make and easy to alter into a variety of different flavours by adding nuts and fruits. PHOTO: Terri Windover, Connect Weekly.

No Bake Protein Bars are easy to make and easy to alter into a variety of different flavours by adding nuts and fruits. PHOTO: Terri Windover, Connect Weekly.

Protein helps build muscle, along with a slew of other benefits. Who doesn’t like muscles? Hellooo? Have you seen the movie, 300? Or could you imagine Superman without all that ripple? He wouldn’t fill out those tights very well, would he?

Not only are muscles aesthetically pleasing, they make our lives easier. We can do more – and do it easily – when we’re stronger. With that being said, you shouldn’t be scarfing down bacon and cheeseburgers daily.
Trust me, if I could find a way to justify that, I’d be the first one to do it.

So, stick to good protein choices most of the time (with a few “I’ve had a really bad day and if I don’t get a bacon double cheeseburger right now, I’m going to kill someone” meals, once in a while).

Better protein choices are chicken, turkey, fish, lean steak/pork, and lean/extra-lean ground meat.
Add in eggs, egg whites, protein shakes and these super yummy, easy-peasy, “I have time to go dancing”, “weed my garden” and “learn to fence protein” bars.

No-muffin-top-here muffins
Ingredients:
Mix together:
2 cups oats
1 cup Protein powder
1/4 cup almonds, chopped
1/4 cup pecans, chopped
1/3 cup dried unsweetened blueberries or cranberries
1 1/2 tsp. Cinnamon
Mix together:
1/4 cup Almond Butter (or peanut)
1/4 cup honey (or Agave) *
1/4 cup Almond Milk, unsweetened
1/4 cup Apple Sauce, unsweetened
1/4 cup Chocolate Chips, dark
1tsp. Vanilla

Instructions:
1. Heat wet ingredients for 45-60 seconds in microwave.
2. Whisk, until smooth.
3. Add wet mix to dry mix, stir until well blended.
4. Spray pan with Pam. Press mixture firmly into pan.
5. Chill in fridge, until set.
Makes 6 bars.

Tips & Tricks:
* You can also form into balls and roll in crushed nuts. Yummy!
* Change up your protein powder flavours and use different nuts, fruits and flavouring etc. Some of my favourite combos are chocolate/mint, chocolate/cherry/almond and cinnamon/pecan.
Macros: Calories: 338, Protein: 21.5g, Fat: 9.3g (Sat. Fat 2.2g), Carbs: 41.7g (sugar 14.7g), Sodium: 121.6mg.
Feel free to post pics and comments when you try these wonderful time savers. Hashtag #definefitymm for a chance to win a free custom meal plan from yours truly.
Terri Windover is a local personal fitness instructor and business owner of Define Fit. She provides meal planning and personalized work-our routines for her clients. Learn more at www.definefit.ca
Instagram/Facebook: @terriwindover & online: www.definefit.trainerize.com CW

tagram/Facebook: @terriwindover & online: www.definefit.trainerize.com

– Connect Weekly –