๐Ÿ’ฃ Fat & Protein Bombs ๆฒน, dark 'n' spicy โ™œ Weight GainBodybuildingNatural

Last updated September 29, 2017 Copy
AmountVolumeIngredientยฃ / daySource
14.34g๐Ÿณ ๐Ÿผ โ›„๏ธ | Goat's butter (1.5g salt/100g)ยฃ0.11Tesco (St Helen's Farm)
0g๐ŸŒฑ โ›„๏ธ ๐Ÿ’Ž | Coconut oilยฃ0.00Amazon (Blueherb)
0g๐ŸŒฑ โ›„๏ธ ๐Ÿ’Ž๐Ÿ’Ž | Cocoa butter [saturates]ยฃ0.00Amazon (RealFoodSource)
7g๐ŸŒฑ ๐ŸŒฐ โ›„๏ธ ๐Ÿ– | Almond butter (crunchy)ยฃ0.08Amazon (MyProtein)
0.1g๐ŸŒฑ | Sunflower lecithin [emulsifier]ยฃ0.00eBay
0.36g๐ŸŒฑ ๐Ÿ‹ ๐Ÿš ๐Ÿ‘… | Ginger root, raw, choppedยฃ0.00Local shop
1g๐ŸŒฑ โ›„๏ธ ๐Ÿ– ๐Ÿ’Ž | Hemp seeds, hulledยฃ0.01Amazon (RealFoodSource)
1g๐ŸŒฑ ๐Ÿš โ›„๏ธ | Sesame seed, toasted [MUFAs, PUFAs]ยฃ0.01Amazon
0.092g๐ŸŒฑ ๐Ÿš | Celtic Sea Salt {!! Check price !!}ยฃ0.00Amazon (Le Paludier)
0.048g๐ŸŒฑ ๐Ÿ‘… | Stevia leaf powderยฃ0.00eBay (finesseorganic)
1.86g๐ŸŒฑ ๐Ÿ– ๐Ÿš ๐Ÿ’Ž | Hemp protein powder [Fe, Ca]ยฃ0.02Amazon (RealFoodSource)
1.86gยพscoop๐ŸŒฑ ๐Ÿ– ๐Ÿ’ธ | Pea protein isolateยฃ0.02Amazon (Funktional Foods)
1.86g๐ŸŒฑ ๐ŸŒพ ๐Ÿ– ๐Ÿ’ธ | Brown rice protein {!! update values from packet !!}ยฃ0.02Amazon (Real Food Source)
1.2g๐ŸŒฑ ๐Ÿš ๐Ÿ‹ ๐Ÿ’Ž | Cacao powder, raw [anti-oxidants, Mg, Mn, Zn, vit-C]ยฃ0.01Amazon (PINK SUN Ltd)
0g4tspMucuna {adjust daily serving weight to greater of tsp or g values}ยฃ0.00eBay (kitchins)
0gโŒฅ ๐ŸŒฑ ๐Ÿ‘… ๐ŸŒˆ ๐Ÿš | Coffee, instant, decafยฃ0.00Amazon (Clipper)
0.5g4tsp๐ŸŒฑ ๐Ÿ’Ž | Mesquite, raw, powderยฃ0.01Amazon (The Raw Food World)
0g๐ŸŒฑ ๐Ÿ‘… | Allspice, groundยฃ0.00
0.28g๐ŸŒฑโ˜  ๐Ÿš๐Ÿ‹๐Ÿ‘… | Cinnamon, saigon [insulin-smoothing, Ca, Mn, vit-A, vit-K] {!! update values from default cinnamon !!}ยฃ0.00Amazon (Kirkland)
0g๐ŸŒฑ ๐Ÿž ๐Ÿ’Ž | Sweet potato Powderยฃ0.00Amazon (Bulk Powders)
2.6g๐Ÿฌ ๐Ÿš | Blackstrap Molasses, organicยฃ0.01Amazon (Meridian Foods) [CHEAPER FROM MATTER]
2g๐ŸŒฑ ๐Ÿ  ๐Ÿš ๐Ÿ‹ ๐Ÿ’ธ | Sweet potato, boiled, mashed [antioxidants, ฮฒ-carotene, B1, B5, B6, Fe, Mn, Mg, K, ]ยฃ0.00Tesco (loose)
3g๐ŸŒฑ ๐Ÿ  | Cannellini beans, mashedยฃ0.02Tesco
2.14g๐ŸŒฑ | Chestnut purรฉeยฃ0.00
Amounts for:
Total Daily Cost:
ยฃ0.33Add Ingredients
to Amazon Cart

A muscle-gaining, hunger-curbing, tasty treat

fat power

EMOTICON KEY

  • ร†sthetics
    • ๐Ÿ‘… = taste
    • ๐ŸŒˆ = colour
  • Nutrients
    • ๐Ÿ– = primary protein-source
    • โ›„๏ธ = primary fat-source
    • ๐Ÿ  = primary carb-source
    • ๐Ÿš = primary mineral-source
    • ๐Ÿ‹ = primary vitamin-source
  • Cost
    • ๐Ÿ’Ž = higher quality/cost option
    • ๐Ÿ’ธ = lower quality/cost option
  • Dietary Requirements
    • ๐ŸŒฑ = vegan
    • ๐Ÿณ = vegetarian
    • ๐ŸŸ = pescatarian
    • ๐Ÿ„ = not suitable for pescatarians
    • ๐Ÿž = contains gluten
    • ๐Ÿผ = contains dairy
    • ๐ŸŒพ = contains grains
    • ๐ŸŒฐ = contains nuts
    • ๐Ÿฌ = high in sugar
  • Special Properties
    • โ˜•๏ธ = stimulant
    • ๐Ÿ’Š = nootropic
    • ๐Ÿ„ = psychoactive

Method

Ideally, use food processor to prepare the mixture, which is a similar consistency to cake mixture.

  • Mash beans w/ a dash of milk
  • Melt fats, then turn heat off
  • Stir in seeds
  • Stir in protein powder
  • Mix in bean paste only roughly, leaving marble-cake-like streaks

N.B. Adding rolled oats turns the bar into a higher-carb, flapjack-type thing.


Inspiration Recipes

Huelยฎ [bar][3]: blend of gluten-free oats, peas, rice, flaxseed, coconut and sunflower, with a few extra ingredients to bind the bars together to stop them from being too dry.

  • Gluten-free oats (19%)
  • polydextrose
  • fruit juice concentrate (carob, apple)
  • brown rice protein
  • pea protein
  • glucose syrup
  • pea protein nuggets
  • cocoa fibre (5%)
  • flaxseeds
  • coconut oil
  • pea protein crisps
  • etc.โ€ฆโ€ฆ

  • My 2-cents:

    • Texture is quite dry, like almost dried mud.
    • The nuggets look nice, but are barely detectable in the mouth.
    • The cocoa flavour comes entirely from carob-fruit concentrate; itโ€™s distant & the vagueness of the flavour
    • makes it even more like mud.
    • It has a whopping 120g fibre per day
    • It includes glucose syryup & apple juice concentrate, but isnโ€™t very sweet at all.
    • My fat-loving tendencies feel that there is way too little coconut oil in it.

No bake protein bars

  • 4 1/2 cups ( 400g ) uncooked oatmeal (quick oats)
  • 5 scoops ( 150g ) whey vanilla protein powder
  • 1 1/3 cups ( 340g ) peanut butter
  • 1 cup ( 250ml ) coconut cream or milk

No bake protein bars ii

  • 2 cups oats (160 grams)
  • 4 scoops protein powder (120 grams)
  • 5 tbsp. peanut butter (80 grams)
  • 1/2 cup almond milk, milk, or water

"Healthiest protein bar recipe"

  • oats
  • protein powder
  • agave nectar
  • milk
  • slivered almonds
  • dark chocolate
  • cinnamon
  • vanilla extract
  • apple sauce

Detour bar (my edit)

Whey Protein Concentrate, Calcium Caseinate, Whole Milk Powder, cacao, Lecithin, Vanilla, Glycerin, Caramel [Soluble Fiber, Inulin, Water, Fractionated Palm Kernel Oil, Butter, Non Fat Dry Milk, Sunflower Lecithin, Salt, Natural Flavor, Stevia], Chocolate Chips, Non-GMO Soy Protein Isolate, Gelatin, Flour, Oil, Flavors, Salt, Stevia.


Change Log

Thu 10 Aug 2017 Upped total seeds from 1.5g โ€“> 2.0g to make it prettier and with more seedy crispiness

Wed 9 Aug 2017

Removed guar gum 'cause it's too dry, not too liquidy. Increased mesquite from 0.29โ€“>0.5g 'cause want it to be smokier, richer, velvetier Added in 2.14g of chestnut to see if the texture's still OK w/ more purรฉe. Replaced all coconut oil w/ butter to make richer & less like the light edition Increased butter by 1.5x (9.56g โ€“> 14.34g) 'cause it's way too thick.

Fri 4 Aug 2017

Trebled molasses due it being not that dark, rich or sweet. Doubled ginger due to not being able to taste any of it. Avoid ground flaxseed, preferring chia due to its lower lignan content (about half, off the top of my head).

30 Jul 2017

Stevia x2, molasses x1.5 because could be a bit sweeter. Butter beans x1.25 because could be a bit chewier. Guar x2 to see if makes it thicker & chewier. Added sweet potato powder 0.31g/half 'cause I think the flavour would go well. Added lรบcuma 0.29g/half 'cause it's like mesquite but cheaper. Added oats 0.29g/half to see if makes it chewier & carbier.

Sat 29 Jul 2017

Made the first big batch.

Nutrition Facts

Amount Per Day
10% Carb, 13% Protein, 77% Fat
Calories211
% Daily Values*
Total Carbohydrate5g
8%
Dietary Fiber 2g
12%
Protein7g
13%
Total Fat18g
20%
Saturated Fat9g
Monounsaturated Fat3g
Polyunsaturated Fat1g
1%
Omega-3 Fatty Acids0.06g
8%
Omega-6 Fatty Acids1g
Cholesterol0mg
Calcium
5%
โ€ขVitamin A
3%
Chloride
0%
โ€ขVitamin B6
5%
Chromium
0%
โ€ขVitamin B12
0%
Copper
23%
โ€ขVitamin C
0%
Iodine
0%
โ€ขVitamin D
0%
Iron
14%
โ€ขVitamin E
0%
Magnesium
7%
โ€ขVitamin K
0%
Manganese
27%
โ€ขThiamin
1%
Molybdenum
0%
โ€ขRiboflavin
6%
Phosphorus
8%
โ€ขNiacin
4%
Potassium
4%
โ€ขFolate
1%
Selenium
2%
โ€ขPantothenic Acid
1%
Sodium
0%
โ€ขBiotin
0%
Sulfur
2%
โ€ขCholine
1%
Zinc
6%
 
* Percent Daily Values are based on "โ›„๏ธ Pรฉng's keto, maintenance profile โ‡”". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
#
Ingredient
Amount
Unit
Form
Source
Container Size
Item Cost
Daily Cost
Days / Unit
Calories (kcal)
Carbs (g)
Protein (g)
1
๐Ÿณ ๐Ÿผ โ›„๏ธ | Goat's butter (1.5g salt/100g)
14.34
gPasteTesco (St Helen's Farm)250
ยฃ1.90
ยฃ0.11
171140.00.07
2
๐ŸŒฑ โ›„๏ธ ๐Ÿ’Ž | Coconut oil
0
gPasteAmazon (Blueherb)920
ยฃ10.99
ยฃ0.0000.00.00
3
๐ŸŒฑ โ›„๏ธ ๐Ÿ’Ž๐Ÿ’Ž | Cocoa butter [saturates]
0
gLiquidAmazon (RealFoodSource)2000
ยฃ29.98
ยฃ0.0000.00.00
4
๐ŸŒฑ ๐ŸŒฐ โ›„๏ธ ๐Ÿ– | Almond butter (crunchy)
7
gPasteAmazon (MyProtein)1000
ยฃ11.01
ยฃ0.08
143430.41.76
5
๐ŸŒฑ | Sunflower lecithin [emulsifier]
0.1
gPowdereBay1000
ยฃ14.74
ยฃ0.00
1000010.00.00
6
๐ŸŒฑ ๐Ÿ‹ ๐Ÿš ๐Ÿ‘… | Ginger root, raw, chopped
0.36
gPowderLocal shop0ยฃ0.00ยฃ0.00000.10.01
7
๐ŸŒฑ โ›„๏ธ ๐Ÿ– ๐Ÿ’Ž | Hemp seeds, hulled
1
gPowderAmazon (RealFoodSource)1000
ยฃ12.88
ยฃ0.01
100050.10.30
8
๐ŸŒฑ ๐Ÿš โ›„๏ธ | Sesame seed, toasted [MUFAs, PUFAs]
1
gPowderAmazon1500
ยฃ9.30
ยฃ0.01
150060.20.18
9
๐ŸŒฑ ๐Ÿš | Celtic Sea Salt {!! Check price !!}
0.092
gPowderAmazon (Le Paludier)1000
ยฃ5.99
ยฃ0.00
1087000.00.00
10
๐ŸŒฑ ๐Ÿ‘… | Stevia leaf powder
0.048
gPowdereBay (finesseorganic)100
ยฃ3.49
ยฃ0.00
208300.00.00
11
๐ŸŒฑ ๐Ÿ– ๐Ÿš ๐Ÿ’Ž | Hemp protein powder [Fe, Ca]
1.86
gPowderAmazon (RealFoodSource)4000
ยฃ41.98
ยฃ0.02
215170.20.92
12
๐ŸŒฑ ๐Ÿ– ๐Ÿ’ธ | Pea protein isolate
1.86
gPowderAmazon (Funktional Foods)1000
ยฃ9.09
ยฃ0.02
53870.11.49
13
๐ŸŒฑ ๐ŸŒพ ๐Ÿ– ๐Ÿ’ธ | Brown rice protein {!! update values from packet !!}
1.86
gPowderAmazon (Real Food Source)4000
ยฃ43.98
ยฃ0.02
215180.41.45
14
๐ŸŒฑ ๐Ÿš ๐Ÿ‹ ๐Ÿ’Ž | Cacao powder, raw [anti-oxidants, Mg, Mn, Zn, vit-C]
1.2
gPowderAmazon (PINK SUN Ltd)1000
ยฃ11.95
ยฃ0.01
83360.60.32
15
Mucuna {adjust daily serving weight to greater of tsp or g values}
0
gPowdereBay (kitchins)500
ยฃ14.95
ยฃ0.0000.00.00
16
โŒฅ ๐ŸŒฑ ๐Ÿ‘… ๐ŸŒˆ ๐Ÿš | Coffee, instant, decaf
0
gPowderAmazon (Clipper)500
ยฃ13.99
ยฃ0.0000.00.00
17
๐ŸŒฑ ๐Ÿ’Ž | Mesquite, raw, powder
0.5
gPowderAmazon (The Raw Food World)453
ยฃ12.95
ยฃ0.01
90620.10.06
18
๐ŸŒฑ ๐Ÿ‘… | Allspice, ground
0
gPowder0ยฃ0.00ยฃ0.0000.00.00
19
๐ŸŒฑโ˜  ๐Ÿš๐Ÿ‹๐Ÿ‘… | Cinnamon, saigon [insulin-smoothing, Ca, Mn, vit-A, vit-K] {!! update values from default cinnamon !!}
0.28
gPowderAmazon (Kirkland)909
ยฃ11.04
ยฃ0.00
324610.20.01
20
๐ŸŒฑ ๐Ÿž ๐Ÿ’Ž | Sweet potato Powder
0
gPowderAmazon (Bulk Powders)2500
ยฃ27.99
ยฃ0.0000.00.00
21
๐Ÿฌ ๐Ÿš | Blackstrap Molasses, organic
2.6
gPowderAmazon (Meridian Foods) [CHEAPER FROM MATTER]740
ยฃ2.94
ยฃ0.01
28581.90.00
22
๐ŸŒฑ ๐Ÿ  ๐Ÿš ๐Ÿ‹ ๐Ÿ’ธ | Sweet potato, boiled, mashed [antioxidants, ฮฒ-carotene, B1, B5, B6, Fe, Mn, Mg, K, ]
2
gPasteTesco (loose)1000
ยฃ1.00
ยฃ0.00
50020.40.02
23
๐ŸŒฑ ๐Ÿ  | Cannellini beans, mashed
3
gPowderTesco115
ยฃ0.65
ยฃ0.02
3830.40.18
24
๐ŸŒฑ | Chestnut purรฉe
2.14
gPowder0ยฃ0.00ยฃ0.00000.00.00
Total
ยฃ292.79
ยฃ0.33
2115.26.77
Target
18280.056.00
% Reached
12%12%
Safe Maximum
030.0114.00
% Max Reached
N/A6%
Nutrient Profile: โ›„๏ธ Pรฉng's keto, maintenance profile โ‡”Change
MacroTargetRecipeMax%
Calories (kcal)182821112%
Carbohydrates (g)05.230
Protein (g)566.7711412%
Total Fat (g)14018.0415313%
Saturated Fat (g)479.2420%
Monounsaturated Fat (g)472.545%
Polyunsaturated Fat (g)21.251.366%
Omega-3 Fatty Acids (g)4.250.061%
Omega-6 Fatty Acids (g)171.328%
Total Fiber (g)282.48%
Soluble Fiber (g)00.1
Insoluble Fiber (g)00.3
Cholesterol (mg)00
VitaminsTargetRecipeMax%
Vitamin A (IU)10000316150003%
Vitamin B6 (mg)1.30.11005%
Vitamin B12 (ug)500%
Vitamin C (mg)100001200000%
Vitamin D (IU)3000040000%
Vitamin E (IU)400210000%
Vitamin K (ug)200000%
Thiamin (mg)1.20.0171%
Riboflavin (mg)1.30.086%
Niacin (mg)160.575354%
Folate (ug)8001110001%
Pantothenic Acid (mg)50.061%
Biotin (ug)3000%
Choline (mg)5507.91535001%
MineralsTargetRecipeMax%
Calcium (g)10.052.55%
Chloride (g)2.303.60%
Chromium (ug)3500%
Copper (mg)0.90.2041023%
Iodine (ug)150011000%
Iron (mg)81.10934514%
Magnesium (mg)80054.17%
Manganese (mg)2.30.6161127%
Molybdenum (ug)45020000%
Phosphorus (g)0.70.05548%
Potassium (g)3.50.1454%
Selenium (ug)5514002%
Sodium (g)1.50.0032.30%
Sulfur (g)20.042%
Zinc (mg)110.6492406%

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