Blog

Protein Bars: A Tastier and Healthier Snickers Alternative in Just 5 Minutes

In today’s fast-paced world, finding a nutritious yet delicious snack can be quite a challenge. Most of the readily available options are loaded with sugar and unhealthy additives. However, there’s a fantastic alternative that you can make at home in just five minutes – protein bars! These bars not only satisfy your sweet cravings but also provide a healthy dose of protein without the guilt. In this article, we’ll show you how to create your own protein bars that are not only tastier than Snickers but also free from sugar and baking. Let’s dive into the details.

Ingredients You’ll Need:

For the Base:

• 8.8 ounces (250 grams) of peanut butter
• 3.5-5.3 ounces (100-150 grams) of coconut flour (depending on the desired consistency)
• 1.8 ounces (50 grams) of sweetener (choose from honey, maple syrup, or stevia)

For the Glazing:

• 1.8 ounces (50 grams) of cocoa powder
• Coconut milk and sweetener to taste

The Simple Preparation Process:

 Mixing the Dough

1. Start by taking a bowl and adding 250 grams of peanut paste (butter) into it. You can easily make peanut paste at home if you prefer the homemade touch.
2. Gradually add 100 grams of coconut flour into the bowl and mix it with the peanut paste. Depending on the desired consistency of your mixture, you can add the remaining 50 grams of coconut flour if necessary.
3. Now, it’s time to sweeten the mixture. You have options here – you can use honey, stevia, or maple syrup as a natural sweetener. Add it to the bowl and mix everything thoroughly. The mixture should be thick but still easy to pour into a mold.

 Molding and Chilling

1. Take a mold with a flexible rim; it should be smaller in size since this recipe makes a smaller batch. If you desire more, simply double the ingredients.
2. Pour the prepared mixture into the mold and use a spatula to pat it down and level it nicely.
3. Cover the mold with cling film and place it in the refrigerator for 2-3 hours to let it cool.

Preparing the Glaze

1. While your protein bar mixture is cooling in the fridge, you can prepare the glaze. Take 50 grams of cocoa and gradually add a little coconut milk until it forms a runny glaze.
2. Adjust the sweetness of the glaze to your liking by adding sweetener. Mix it well.

The Final Touch

1. Once the protein bar mixture has cooled, remove it from the refrigerator.
2. Pour the prepared glaze evenly over the top of the mixture.
3. Cut the bars into cubes, and they are ready to be served immediately.

These homemade protein bars not only taste amazing but also provide you with a nutritious snack option. Some even say they are tastier than Snickers! Plus, they are sugar-free and require no baking. What more could you ask for?

Conclusion

In a world filled with unhealthy snacking options, making your own protein bars is a game-changer. They are easy to prepare, healthier than traditional candy bars, and customizable to your taste preferences. Next time you’re craving a sweet treat, whip up a batch of these protein bars and enjoy guilt-free snacking.

Orange-Almond Thumbprint Cookies Recipe

Ingredients:

• • Almond flour: 2 cups (200g)
  • Granulated sugar: ½ cup (100g)
  • Salt: a pinch (⅛ tsp.)

• • Orange zest: from half an orange
  • Almond extract (optional): a few drops
  • Orange juice: 2 tablespoons (from half an orange)

• • Egg whites: 2 large
  • Powdered sugar: for rolling
  • Orange jam: for filling

Directions:

1. 1. In a mixing bowl, combine the almond flour, granulated sugar, salt, orange zest, and almond extract (if using).
   2. Squeeze the juice from half an orange to get about 2 tablespoons of juice, and set aside.

1. 1. Separate the whites of two eggs (save the yolks for another recipe, like panettone). Add the egg whites and orange juice to the dry mixture.
   2. Stir everything together until it forms a soft dough.
   3. Sift powdered sugar onto your work surface. Transfer half of the dough to the surface and roll it with your hands into a long sausage-like shape.

1. 1. Cut the dough into 1-inch pieces (about 2.5 cm) and roll each piece into a small ball.
   2. Roll the balls in powdered sugar to coat them evenly, then shake off any excess.
   3. Place the sugar-coated balls onto a baking tray lined with parchment paper. Using your finger, press down gently in the center of each ball to create a small indentation.

1. 1. Bake in a preheated oven at 350°F (180°C) for 10 minutes, or until the cookies are set but still soft.
   2. While the cookies are still warm, fill the indents with a spoonful of orange jam.
   3. Let the cookies cool completely before serving.

Quick Dessert: Make This Treat in Just Minutes with 1 Apple, 1 Egg, and Flour – No Oven Needed!

Craving a delicious dessert but short on time? Look no further! With just 1 apple, 1 egg, and flour, you can whip up these delightful treats in just minutes! Perfect for satisfying your sweet tooth in a pinch, these quick and easy cakes are sure to become a favorite in your household.

Ingredients

• 1 apple
• 1 large egg
• 3 tablespoons granulated sugar
• Vanilla sugar to taste
• 3 tablespoons extra virgin olive oil
• 1 pinch fine salt
• ¾ cup natural yogurt
• ¼ cup milk
• 2 ¾ cups cake flour
• 1 ½ teaspoons baking powder
• Pinch of cinnamon powder
• Snack frying oil

Preparation

Prepare the Batter

1. Peel and core the apple, then cut it into small pieces.
2. In a large bowl, combine the whole egg, granulated sugar, vanilla sugar, olive oil, and a pinch of salt. Whisk the ingredients together until well combined.
3. Add the natural yogurt and continue whisking until smooth. Then, stir in the apple pieces and milk.
4. Gradually sift in the cake flour and baking powder, stirring vigorously with a spoon until the ingredients are well mixed.

Shape the Cakes

1. Grease your hands with a little oil to prevent sticking.
2. Take a spoonful of the dough at a time and roll it between your hands to form small sausages.
3. Repeat this process until all the dough in the bowl has been used up, greasing your hands with oil as needed.

Fry the Cakes

1. Heat frying oil in a frying pan over medium heat.
2. Once the oil is hot, carefully place the cakes into the pan using tongs.
3. Fry the cakes on both sides until golden brown and cooked through.

Coat with Sugar and Cinnamon

1. In a dish, combine powdered sugar and cinnamon powder.
2. Roll the fried cakes in the sugar-cinnamon mixture to coat them evenly.
3. Transfer the coated cakes to a serving plate.

Serving

Serve these delicious apple cakes immediately while still warm. They are perfect for a quick and satisfying dessert or snack. Enjoy the irresistible combination of tender apples, sweet sugar, and warm cinnamon flavors!

Fluffy Potato Dough Recipe

Ingredients

• • Potatoes: 1 kg (about 2.2 pounds)
  • Butter: 60 g (about 4 tablespoons)

• • Salt: 1 tablespoon
  • Sugar: 1 teaspoon
  • Fat cream: 100 ml (about 1/2 cup)

• Flour: 300-350 g (about 2 ½ cups)
• Enjoy your meal!

Steps to Make Fluffy Potato Dough

Step 1: Boil the Potatoes

1. 1. Prepare the potatoes: Start by peeling the potatoes and cutting them into even-sized chunks. This will help them cook faster and evenly.

1. Boil the potatoes: Place the potatoes in a large pot and cover them with water. Add 1 tablespoon of salt to the water to season the potatoes as they cook. Bring the water to a boil and let the potatoes cook until they are soft and easily pierced with a fork, which should take around 15-20 minutes.
2. Drain and mash the potatoes: Once the potatoes are fully cooked, drain them well and transfer them to a large mixing bowl. Mash the potatoes while they are still hot to ensure a smooth texture. You can use a potato masher, ricer, or even a fork for this step.

Step 2: Add Butter and Cream

1. 1. Add the butter: While the mashed potatoes are still warm, add the 60 grams of butter. The heat from the potatoes will help the butter melt quickly. Stir well to combine.

1. Incorporate the cream: Gradually add the 100 ml of fat cream to the mashed potatoes. Stir continuously until the potatoes become creamy and smooth. The cream adds richness and helps make the dough extra soft and fluffy.
2. Add sugar: Mix in 1 teaspoon of sugar to enhance the flavor. The sugar adds a hint of sweetness, which balances the savory elements of the dough.

Step 3: Add Flour and Form the Dough

1. 1. Add the flour: Gradually add the flour (300-350 g) to the potato mixture, a little at a time. Stir continuously as you add the flour to ensure it is evenly incorporated. The amount of flour needed may vary depending on the moisture content of the potatoes. Start with 300 g and add more if the dough feels too sticky.

1. Knead the dough: Once the flour is incorporated, begin kneading the dough. Knead the dough on a lightly floured surface for about 5-7 minutes, until it becomes smooth and elastic. The dough should be soft but not sticky. Add a little extra flour if necessary to achieve the right consistency.
2. Let the dough rest: Cover the dough with a clean kitchen towel or plastic wrap and let it rest for about 15-20 minutes. This resting period allows the gluten to relax, making the dough easier to work with and ensuring a fluffy texture.

Step 4: Use the Dough

The fluffy potato dough is now ready to be used in your favorite recipes. Here are some ideas on how to use this versatile dough:

• • Dumplings: Roll out the dough and fill it with your favorite savory fillings like meat, cheese, or vegetables. Steam or boil the dumplings until they are cooked through and serve with your favorite sauce.
  • Savory pies: Use the dough as a base for savory pies or tarts. Fill it with ingredients like cheese, vegetables, or meats, and bake until golden and crispy.
  • Flatbreads: Roll the dough into small balls and flatten them into discs. Fry them in a little oil until golden brown on both sides for delicious homemade flatbreads.

• Bread rolls: Shape the dough into small rolls and bake them in the oven until golden and fluffy.

Crispy Butter Pastries with Meringue

Ingredients:

• • For the Dough:
    • • 2 egg yolks (reserve the whites for the meringue)
      • 250g (2 cups) all-purpose flour
      • Pinch of salt

     

    • • 1 teaspoon vanilla extract or vanillin
      • 160g (⅔ cup) cold butter, cubed
      • 100g (⅓ cup) sour cream

     

  • For the Meringue:
    • • 2 egg whites
      • Pinch of salt

     

    • 100g (½ cup) sugar
    • 1 teaspoon vanilla extract or vanillin

• Optional:
  • Powdered sugar for dusting

Directions:

1. 1. Prepare the dough:
      • • In a large bowl, add 250g of flour, a pinch of salt, and 1 teaspoon of vanilla or vanillin. Mix to combine.

       

      • • Add 160g of cold butter cubes to the flour mixture. Using your fingers or a pastry cutter, rub the butter into the flour until the mixture resembles coarse crumbs.
        • Add 2 egg yolks and 100g of sour cream to the crumb mixture. Knead until a smooth dough forms.
        • Divide the dough into 25 equal pieces. Roll each piece into a small ball.

       

      • Refrigerate the dough balls for 10 minutes.
   2. Prepare the meringue:
      • • In a clean bowl, whisk 2 egg whites with a pinch of salt until soft peaks form.

       

      • Gradually add 100g of sugar while continuing to whisk until stiff peaks form. Add 1 teaspoon of vanilla or vanillin and mix until incorporated.
   3. Shape the pastries:
      • • Take each chilled dough ball and flatten it into a small disc. Spoon a small amount of meringue in the center of each disc and fold over the edges to partially cover the meringue (refer to video or image for shaping).

       

   4. Bake the pastries:
      • • Preheat the oven to 180°C (350°F). Place the shaped pastries on a baking tray lined with parchment paper.
        • Bake for 25 minutes, or until the pastries are golden brown and the meringue is set.

       

   5. Finishing touches:
      • Remove from the oven and let the pastries cool slightly. Dust with powdered sugar if desired.

1. Serve:
   • Serve the pastries warm or at room temperature with a cup of tea or coffee.

Serving Suggestions:

• • Serve with a side of whipped cream or ice cream.

• • Pair with a hot cup of tea or coffee for an afternoon treat.
  • Dust with cinnamon or cocoa powder instead of powdered sugar for a flavor twist.
  • Serve with fresh berries or jam for extra sweetness.

• Enjoy as a sweet snack at breakfast or brunch.

Cooking Tips:

• • Cold butter is key: Make sure your butter is cold when rubbing it into the flour to achieve a flaky, crumbly dough.
  • Beat egg whites properly: Ensure the bowl is clean and free of any grease when whipping the egg whites to achieve stiff peaks.

• • Work quickly: To prevent the dough from becoming too soft, work quickly when handling it and refrigerate as needed.
  • Avoid overfilling: Be careful not to overfill the dough with meringue, as it may spill out during baking.
  • Optional fillings: You can add a small piece of fruit, jam, or chocolate in the center of the meringue for extra flavor.

Nutritional Benefits:

• • Eggs provide high-quality protein and essential vitamins.
  • Butter offers fat-soluble vitamins like A, D, and E, while contributing to a rich flavor and texture.
  • Meringue made with egg whites is light and low in calories, providing a sweet treat without being too heavy.

• Sour cream adds moisture and tang, while containing beneficial probiotics.

Dietary Information:

• • Vegetarian: This recipe is suitable for vegetarians.
  • Nut-free: This recipe contains no nuts and is safe for those with nut allergies.

• Gluten-free option: You can substitute all-purpose flour with a gluten-free flour blend to make this recipe gluten-free.
• Dairy-free option: Use plant-based butter and dairy-free yogurt to make it dairy-free.

Nutritional Facts (per pastry, approx.):

• • Calories: 150

• • Carbohydrates: 15g
  • Protein: 3g
  • Fat: 9g

• • Saturated Fat: 5g
  • Cholesterol: 60mg
  • Sodium: 50mg

• Fiber: 0g
• Sugar: 7g

Storage:

• • Room temperature: Store the pastries in an airtight container at room temperature for up to 2 days.

• Refrigerator: These pastries can be refrigerated for up to 5 days in an airtight container.
• Freezer: Freeze the unbaked dough for up to 3 months. Thaw in the refrigerator and proceed with baking.

Baked Oatmeal with Apples and Cottage Cheese

Ingredients

• • 1 cup (90 g) oatmeal
  • ½ cup (150 ml) warm milk

• • 2 apples, peeled and chopped
  • 1 tbsp (20 g) butter
  • 1 tsp vanilla extract (or vanillin)

• • 2 large eggs
  • ½ cup (50 g) chopped nuts (e.g., walnuts, pecans)
  • 1 tbsp avocado oil (or any vegetable oil)

• • 1 cup (80 g) oat flakes
  • 1 cup (250 g) cottage cheese
  • 1 egg (for the cottage cheese mixture)

• • 2-3 tbsp sweetener (e.g., honey, maple syrup, or stevia)
  • ¼ cup (30 g) coconut flour
  • Extra vegetable oil for greasing

Directions

• • Prepare the base: In a bowl, combine 1 cup of oatmeal with ½ cup of warm milk and let it soak for 10 minutes.
  • Cook the apples: Melt the butter in a frying pan, add the chopped apples, and fry until they are tender. Add vanilla extract for flavor.
  • Mix the oatmeal batter: In a mixing bowl, beat 2 eggs, then stir in the nuts, avocado oil, soaked oatmeal, and oat flakes.

• • Prepare the cottage cheese layer: In a separate bowl, mix the cottage cheese with 1 egg, sweetener, and coconut flour until smooth.
  • Assemble the dish: Grease a baking dish with oil. Pour in the oatmeal mixture as the base, then layer the cottage cheese mixture on top.
  • Bake: Preheat the oven to 180°C (360°F) and bake for 30 minutes until golden and set.

• Serve: Let the baked oatmeal cool slightly before cutting. Serve warm or cold.

Serving Suggestions

• • Serve warm with a dollop of Greek yogurt or a drizzle of honey.
  • Add a handful of fresh berries or sliced bananas on top for extra flavor.

• For a crunchier texture, sprinkle toasted nuts or seeds on top before serving.

Cooking Tips

• • Make sure to let the oatmeal soak in warm milk for 10 minutes to soften it up.
  • For a dairy-free option, substitute cottage cheese with plant-based cream cheese and use almond or soy milk.

• If you prefer a sweeter dish, add extra sweetener or sprinkle a little cinnamon over the top.

Nutritional Benefits

• • High in Protein: Cottage cheese and eggs provide a good source of protein, helping you stay full for longer.
  • Rich in Fiber: Oats and apples are packed with dietary fiber, which supports healthy digestion.

• Low in Added Sugars: The natural sweetness from the apples and your choice of sweetener make this dish a healthier option than traditional baked goods.
• Healthy Fats: The nuts and avocado oil provide heart-healthy fats.

Dietary Information

• • Vegetarian: This recipe contains dairy and eggs but is free from meat.

• Gluten-Free: If using certified gluten-free oats, this dish is suitable for those with gluten intolerance.
• Dairy-Free Option: Substitute the cottage cheese and butter with plant-based alternatives.

Nutritional Facts (Per Serving, makes 6 servings)

• • Calories: 280

• • Protein: 12 g
  • Carbohydrates: 32 g
  • Fiber: 6 g

• Fats: 12 g
• Sugars: 8 g

Storage Tips

• • Refrigeration: Store the baked oatmeal in an airtight container in the refrigerator for up to 5 days.

• Freezing: You can freeze individual portions by wrapping them in plastic wrap and placing them in a freezer bag. Freeze for up to 3 months.
• Reheating: Reheat in the microwave for 1-2 minutes or in the oven at 150°C (300°F) for 10 minutes.

Vegetable Stuffed Savory Pancakes

Ingredients:

For the Dough:

• 2 cups all-purpose flour
• 1/2 teaspoon salt
• Water, as needed to form a soft dough

For the Filling:

• 1 cup finely chopped mixed vegetables (carrots, bell peppers, green onions, spinach)
• 1/2 cup shredded cheese (optional)
• 1 teaspoon minced garlic
• Salt and pepper, to taste
• 1 teaspoon each of cumin and paprika (optional for added flavor)

For Cooking:

• Vegetable oil or butter for frying

Instructions:

1. Prepare the Dough:

   • In a large mixing bowl, combine the flour and salt. Gradually add water and knead to form a soft, pliable dough. Cover and let it rest for at least 30 minutes.

2. Prepare the Filling:

   • In another bowl, mix together the chopped vegetables, garlic, salt, pepper, cumin, paprika, and cheese if using. Mix well to combine.

3. Assemble the Pancakes:

   • Divide the dough into equal-sized balls. Roll each ball into a flat circle.

   • Place a portion of the vegetable filling in the center of each rolled-out dough.

   • Carefully bring the edges together and seal, then gently roll it out again into a flat pancake, ensuring the filling doesn’t spill out.

4. Cook the Pancakes:

   • Heat a skillet over medium heat and add a little oil or butter.

   • Place one stuffed pancake in the skillet and cook until golden brown on both sides, about 2-3 minutes per side.

   • Repeat with the remaining pancakes.

5. Serve:

   • Serve the savory pancakes hot, ideally with a side of yogurt, sour cream, or your favorite dipping sauce.