Meal Replacement Bars for Criggity Crushing It

Meal Replacement Bars for Criggity Crushing It

Aiming for: 300-350 Calories, 8-10 g Protein, 50-60 g carbs

Prototype 1

Banana, Coconut, Chocolate Chip, Raisin. Makes 12.

Amount	What	Cals	Fat	Protein	Carbs
1 cup	Whole Wheat Flour	407	2.3	16.4	87.1
1 cup	Oatmeal	147	2.3	6.1	25
1 lrg	Egg	78	5.3	6.3	0.6
1/3 cup	Canola Oil	636	71.9	0	0
1/2 t	Baking Soda	0	0	0	0
1/2 t	Cider Vinegar	1	0	0	0
1/4 t	Salt	0	0	0	0
1 t	Vanilla	12	0	0	0.5
1 cup	Brown Sugar	546	0	0	140
1 med	Banana	105	0.4	1.3	26.9
1/2 tsp	Cinnamon	0	0	0	0
4 oz	Chocolate chips	529	30	3.8	75.6
1/4 cup	Honey	258	0	0.3	69.8
2 oz	Soy Protein Isolate	200	0	50	0
2 oz	Unsweetened shredded coconut	374	36.6	3.9	13.4
1 cup	Wheat Germ	414	11.2	26.6	59.6
1/2 tsp	Nutmeg	0	0	0	0
1/2 cup	Raisins	217	0.4	2.2	57.4

Combine wet in one bowl and dry in the other leaving out the chunky stuff for now (raisins, chocolate). Then combine the wet and dry. Chill dough in fridge for 20 minutes or more. Weigh out into 12 same-sized cookies and roll into spherical balls. Bake at 350F for 12-14ish minutes or until they just barely start to brown.

327 Cals, 13.37g Fat, 9.74 g Protein, 46.33 Carbs per cookie

Notes: Fuck raisins. Toast coconut. More chocolate. Too much fat? Can't taste banana!? Add Flax meal? Want it to be a little chewier. Add Molasses? Chopped dates?

Prototype 2

Banana, Chocolate Chip, Oatmeal. Makes 12.

Amount	What	Cals	Fat	Protein	Carbs
1 cup	Bread Flour	455	1.3	16.4	95.4
1 cup	Quick Oats	147	2.3	6.1	25
1 lrg	Egg	78	5.3	6.3	0.6
1/3 cup	Canola Oil	636	71.9	0	0
1/2 t	Baking Soda	0	0	0	0
1/2 t	Cider Vinegar	1	0	0	0
1/4 t	Salt	0	0	0	0
1 t	Vanilla	12	0	0	0.5
1 cup	Brown Sugar	546	0	0	140
1 med	Banana	105	0.4	1.3	26.9
6 oz	Chocolate chips	794	45.4	5.7	113.4
1/4 cup	Honey	258	0	0.3	69.8
1/4 cup	Molasses	244	0.1	0	62.9
2 oz	Soy Protein Isolate	200	0	50	0
1 cup	Wheat Germ	414	11.2	26.6	59.6
1/2 cup	Old Fashioned Oats	74	1.2	3	12.6
1/2 t	Cinnamon	0	0	0	0
1/2 t	Nutmeg	0	0	0	0
1.5 T	Water	0	0	0	0
2 T	Flax Meal	80	4.5	3	5

Same procedure as prototype 1 except make sure to spend some time stirring/kneading/folding the wet-dry combination before adding the chunkies. The idea is to have some gluten development (bread flour + water) and t.f. make the cookies chewier.

337 Cals, 11.97g Fat, 10.04 g Protein, 50.98 Carbs per cookie

Notes: Better stats. Not substantially chewier. Maybe need to add more water or oil, or leave out the baking soda and vinegar to reduce the rise and make them more hockey-puck-like. They also might turn out chewier if they spread more - which would mean letting the dough come up to temp before baking and maybe pressing them down a little bit after shaping. Flavor on these is great. Prototype 3 should have a different flavour - I'm thinking swap in date chunks for the chocolate and drop the banana while boosting the cinnamon (going for a kiwi-date-scone like flavor). Still think these would be better with a bit of espresso powder and some ground up nodoze in there (aiming for 80mg caffeine and a bit of flavor from the espresso powder…). What about putting some jam in there for a fruit-flavoring?

Prototype 3

Molasses, Cinnamon, Date.

Amount	What	Cals	Fat	Protein	Carbs
Dry
1 cup	Bread Flour	455	1.3	16.4	95.4
1 cup	Quick Oats	147	2.3	6.1	25
1/2 cup	Old Fashioned Oats	74	1.2	3	12.6
1/2 t	Baking Soda	0	0	0	0
1/4 t	Salt	0	0	0	0
2 oz	Soy Protein Isolate	200	0	50	0
1 cup	Wheat Germ	414	11.2	26.6	59.6
1/2 t	Cinnamon	0	0	0	0
1/4 t	Nutmeg	0	0	0	0
2 T	Flax Meal	80	4.5	3	5
Wet
1 lrg	Egg	78	5.3	6.3	0.6
1 lrg	Egg Yolk	55	4.5	2.7	0.6
1/3 cup	Canola Oil	636	71.9	0	0
1/2 t	Cider Vinegar	1	0	0	0
1 t	Vanilla	12	0	0	0.5
1 cup	Brown Sugar	546	0	0	140
1/4 cup	Honey	258	0	0.3	69.8
1/4 cup	Molasses	244	0.1	0	62.9
2 T	Water	0	0	0	0
Chunky
6 oz	Chopped Dates	510	0	4.3	140.3

309 Cals, 8.53g Fat, 10.04 g Protein, 51.03 Carbs per cookie

Same procedure as prototype 2.

Notes: Can't really taste dates at all—they just add to the sweetness. Or cinnamon. Maybe if there was more cinnamon and less molasses, then you could taste them. They are marginally more chewy with the second yolk. Tried pressing some down with a fork before baking and I think that's a win (better shape), but it doesn't seem to make a difference if you let the dough come up to temp after shaping. Note that keeping hands clean and moist helps substantially with shaping (and having the dough chilled for 20 mins). Cals are starting to get a little low and need some more texture. Maybe some nuts or something? Walnut + Date sounds good but that will bring the fat back up… Need to add something to counter the sweetness. Maybe go pecan pie style and just add toasted pecans which will work with the sweetness…?