Homer Mariner Bar Recipe

3.5 cups of Quick Oats (or put regular ones in a Cuisinart to chop them up)

1.5 cups Powdered Instant milk

6 Tablespoons of Protein Powder (Chocolate or Vanilla) Whey- IsoPure, etc.

1 cup of Agave Syrup ( or sugar free syrup)

2 Egg Whites, beaten ( or half cup of Egg Beater, etc)

1 teaspoon of Vanilla

.25 cup Canola oil

0.5 cup of Applesauce

Fruit addition by your preference-

0.25 cup Orange Juice, bannana, cranberries, date pieces, bluebs, etc to add up to half cup

 

Blend it all together- Dry ingredients and Liquid ingredients separately and then

well together. Spread on cookie sheet to half inch thickness ( on parchment paper

if you have it) bake 325 until edges are almost crisp. This will make 7 bars at 225

calories a bar- 33g Carbs, 22g Protein, 7g sugar and minimal Fats. Perfect for after

practice ( or anytime). Compare with commercial bars and you will see a much more

appropriate balance of carbs and Protein. Should be around 40% carbs and 30% protein.

You will probably want to cut them smaller than 7 bars. Experiment around with fruit

changes to taste.