How to Make Delicious Fresh Vanilla Peanut Butter High Protein Fudge Bars at Home
Written by By Jeff Behar, MS, MBA
Vanilla Peanut Butter High Protein Fudge Bar
- 1 cup vanilla whey protein powder
- 1/4 cup honey, or Stevia
- 7 oz. of natural peanut butter
- 1 cup oatmeal rolled oats
- 10 pieces of aluminum foil sized 1/2 roll X 6"
- Freezer or ice pack
- heavy spatula
- Blend oatmeal to powder and put in large mixing bowl.
- Add vanilla whey protein powder to bowl and mix ingredients thoroughly.
- Add peanut butter a little at a time, blending between additions, until the mixture has the texture of cookie dough and holds its shape when pressed together.
- Form a pattie one inch thick with grooves 1/2 inch apart 1/2 inch deep on top.
- Pour honey evenly over surface and mix in well. Another healthy option is to add stevia, a natural herbal sweetener to taste. Note: feel free to experiment and add other things.
- Form milky way size and shape blobs of the muck with spatula and knife or spoon and wipe onto aluminum square.
- Put tin to the freezer. Chill for a few hours.
- When nicely frozen, remove and cut into bars of desired size.
- Wrap each bar individually in wax paper. I like to wrap a few then put them into a container or plastic bag which I then put back into the freezer.
- Keep the bars chilled until just before eating, if possible. You don't need to be overly fastidious about this (i.e. you could leave one in your bag for an afternoon), but staying cold helps the bars keep their shape, and keeps them from going bad. I keep mine in the freezer then grab one out on my way to work and keep it in the fridge at work. If you want to be able to eat them immediately after retrieving them from the cooler, you may want to just refrigerate them instead of freezing.
There are lots of things you can do with the basic recipe to spruce it up a bit.
- The first thing I like to do is add one banana to the mixto make the texture a little chewier. More than one banana seems to make it too gooey. Adding any kind of fruit puree or a banana will give the bars a moister, chewier texture.
- You can also try add dry spices such as cinnamon and nutmeg. Here you can also add nuts or seeds such as pumpkin or sunflower seeds. Just grind them up and mix in with the oats. Walnuts and pumpkin seeds will add omega-3s, and Brazil nuts will add selenium (an antioxidant).
- You can also try adding a shot of coconut or vanilla flavoring. Just remember to add a little extra oats to compensate for the added liquid.
- To figure out the nutritional breakdown (i.e. calories, fat, protein, carbs), just total up everything you put in, and divide by the number of bars you made (assuming you made the bars more or less the same size).
About the Author
JeffBehar, MS, MBA is a recognized health, fitness and nutrition expert, regularly writing about hot topics in the areas ofhealth, fitness, disease prevention, nutrition, anti aging and alternative medicine. His work also often appears inseveral of the major health and fitness newsletters, health and fitness magazines, and on major health, andfitness websites. Behar is also a well sought after personal trainer, motivational speaker, and weight loss expert.
Jeff Behar, MS, MBA