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SUNSHINE6442 Posts: 2,257
11/6/12 1:29 P

And now, according to new United States Department of Agriculture (USDA) nutrition data , eggs are lower in cholesterol than previously recorded.The Dietary Guidelines for Americans and the American Heart Association recommend that individuals consume, on average, less than 300 mg of cholesterol per day. A single large egg contains 185 mg cholesterol.

You can get protein from Egg Whites favorite is "All White" egg fluffy and I add green peppers and onions to my scramble

I personally do not eat dried fruits since they are highly concentrated sugar, but thanks for ClARIFING THEY ARE OAT BARS AND NOT GRANOLA BARS

NAUSIKAA Posts: 4,848
11/6/12 11:09 A

Becky, thank you!! You have solved my problem :)

Sunshine -- Maybe I was using the wrong word calling them granola bars -- I didn't know what to call them, I think Oatmeal Bars is probably a better word. They contain oats, olive oil, honey, and flavorings like dried fruit, nuts, and/or chocolate. I came up with the recipe myself and I weigh all the ingredients and track everything; the bars I made for this week are 271 calories each (they are a meal replacement so I don't want them to be too low). I use walnuts, almonds, poppy seeds, sesame seeds, dried fruit of all varieties, dark, milk, and white chocolate, lots of spices, etc. I make a different kind every week. Last week I made white chocolate - candied citron peel - aniseed - almond bars. Every week is a bit of a challenge to come up with an original flavor to be honest!

I eat two whole eggs every day so I am a little afraid to add yet more egg into my diet - I know that eggs aren't bad but everyone around me keeps telling me not to eat so many eggs because of the cholesterol... actually I'm going do a search or start another thread about that!

Thanks for the ideas, I am always searching for new combinations / ideas for my weekly baking session!

Edited by: NAUSIKAA at: 11/6/2012 (11:15)
11/6/12 9:00 A

Protein powder does not have to be dissovlved first for the body to use it. That is misinformation.

But to find a less expensive way to add protein---use nonfat dry powdered milk in the recipe. I do this all the time to add protein. Works well, no strange flavor and inexpensive.

Dietitian Becky

11/6/12 8:23 A

Sorry, can't answer the undissolved protein powder question but have you seen any of this person's recipes:

He does a Quinoa Breakfast bar (quinoa has more protein than plain flour, doesn't it?), I think there is protein powder in it as well. His YouTube channel used to be called 'Lean Body Lifestyle' and he does short clips of the recipes. All are quick and easy. There might be something there which appeals to you.

SUNSHINE6442 Posts: 2,257
11/6/12 8:15 A

For me Granola bars homemade or not are out... regular granola contains 309 calories and 9.3 g of fat per 3/4 cup, and the low fat version usually has sugar and sodium.....granola -- even the low-fat varieties -- may not be your healthiest breakfast option

Maybe make oatmeal bars...Whole grain oats contain seven B vitamins, vitamin E, and nine minerals, including iron and calcium. The quality and quantity of the protein in oats is far superior to that of wheat and most other grains.

Baked Oatmeal Snack Bars

1.5 cups rolled oats
1/2 cup chopped walnuts [or any nuts you like]
1/2 cup dried fruit (any you like – raisins, cranberries, dates, figs)
1/4 cup seeds (any you like – sunflower, pumpkin, flax, sesame)
1 tsp cinnamon
1/2 tsp kosher salt or 2 TBSP of Peanut Butter
1.25 cups skim milk
1 egg
1 tsp vanilla

Preheat oven to 350*
Mix dry ingredients.
Mix wet ingredients.
Pour wet into dry. Stir to combine.
Pour into a 9×9 baking dish either coated in cooking spray or lined with parchment.
Bake for 40 minutes.
Cut into 9 squares.

Makes 9 servings . Each bar is appx. 170 calories, 3 grams fiber and 5 grams protein. Cut into 12 squares reduces calories to about 125 calories per square and Paired with fruit and/or yogurt I think they’d make a great breakfast

While delicious, the only sweetness in these comes from the dried fruit

For more protein add add Hemp Seeds They the most nutritious seed in the world. Hemp Seeds are a complete protein.

Sesame seeds are high in nutrition. Sesame seeds and contain many valuable nutrients

Flaxseed are a protein source...Supplementing with flax seeds daily can help to increase metabolism, stabilize blood sugar and increase energy

Pumpkin seeds are especially high in protein, low in calories and fat. Sunflower seeds have protein & almonds are particularly high in protein. Nuts are an excellent source of gas-free protein, as well as chicken, turkey, beans, peas, fish, cottage cheese, and peanut butter, parm and Romano cheeses

Cereals are high in sugar and sodium, so eat only shredded wheat, puffed rice or puffed wheat which has no sodium or salt or sugar, multi-grain cheerios (medium sugar intake of 6 grams) or Kashi 7 whole grain puffs (organic section $2.89 per box and eat with skim milk and berries to sweeten.

Consider an egg..Eggs have lots of vitamins. They are rich in the B vitamin family, and also contribute vitamins A and D. Lutein in eggs which protects our eyes seems to be better absorbed than when it comes from vegetable sources. Almost all these nutrients are in the yolk of the egg.
SEggs have a shelf life of about 60 days when refrigeratedome studies show an improvement in blood lipids from eating eggs. It seems that this high-cholesterol food raises our "good" cholesterol rather than the "bad." Hard-cooked eggs will keep for up to a week in the refrigerator. boil some up for easy to grab breakfast.

Try the Oatmeal may never want granola again!

Edited by: SUNSHINE6442 at: 11/6/2012 (08:20)
CMCOLE Posts: 2,667
11/6/12 7:57 A

that's sort of odd. I've seen lots of recipes with protein powder used sort of like the flour (pancakes, waffles, bars, etc.)

Perhaps he's wrong.

NAUSIKAA Posts: 4,848
11/6/12 7:21 A

Every week I made homemade granola bars (they're quite large, they are my breakfast and Dh's snack at work). They are mostly carbs and I would like them to be more balanced to keep me full longer... basically my problem is how to get protein into them. For now I've been using Greek yogurt in the batter but once I cut them into 10 bars, each bar isn't that high in protein. I thought of adding protein powder to the batter. My brother in law uses protein powder regularly and he told me that if you don't fully dissolve protein powder in water or milk before you consume it, the body can't break it down -- does anyone know if this is true? Protein powder would solve my macro problem but it's way too expensive to use if it's not really going to be working! I would love to swap out the flour in the recipe for powder. There is plenty of healthy fat from olive oil and carbs from oats so if I could get a few more grams of protein in them, they would be perfect! Thanks!

(I also thought of using nut butters and those will work sometimes but I make all sorts of flavors and they don't work with every flavor, for example this week I made mocha and they just wouldn't work, and I don't live in the US so finding peanut butter and almond butter etc is practically impossible anyway.)

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