POWER PROTEIN BARS
In a saucepan combine:
½ cup crushed bran flakes
½ cup prunes (about 20) pureed with 1/4-cup water
3 tbsp honey or 1tbsp honey and 2 tbsp apple sauce
3 tbsp peanut butter
Heat on low, making sure mixture doesn’t boil
In a bowl combine:
¼ cup ground flax seed
3/4-cup oats (1/4 of which is ground)
1-cup protein powder
1/2-cup dried fruit, (I like to use craisins)
Pour dry ingredients into the saucepan and use elbow grease to mix together
Put wax paper in 10x6” pan and press mixture into it; if sticky, wet hands
Refrigerate until firm
Pull the wax paper out of the pan and using a long, sharp knife, cut the mixture into 10 2x3” bars or 8- 2x5” bars.
(Any fruit or grain can be substituted – just use your favourite ingredients)
Total calories per bar: 160
Protein 39 = 25%
Carbohydrates 93 = 58%
Fat 28 = 17%



EGG MUFFINS
Preheat oven to 200 degrees Celcius
Grease muffin tin (makes 12)
Beat together:
6 eggs
2 tbsp milk
Place your choice of fillings into muffin tins:
Meat
Green onions
Spinach
Brocolli
Tomatoes
Mushrooms
Pour beaten eggs over top of fillings and bake for 20-25 minutes on the centre rack
Cool for a few minutes before taking out of the pan.
Cool completely before freezing.