Iron,
Meal == ground I guess. Almond meal just looks like ground almonds. Sesame meal looks like ground sesame seeds. Wheat meal you could substitute for oatmeal or bran I guess. IIRC they had similar macronutrient proportions. The fat comes from yeah, the PB even though I got a “lite” one which had about 40% fat instead of the regular 60% IIRC. Most of the saturated fat comes from there too. The almond and sesame have a lot of fat too, but hardly any saturated. The PB and honey contain most of the carbs and mostly as sugar (obviously in honey’s case).
Taste? The cooked one was nice. A bit like a peanutty Anzac cookie, which you won’t be familiar with. The wheat taste was more dominant in the cooked version than in the raw mix (where the PB and honey dominated - i.e. sweetness) because I put in an extra 25g or so of CC to dry out the mix and it needed more so I kept incrementally adding wheat meal - dunno how much. I’ve got one in my lunchbox that I pulled out of the freezer this morning, so I’ll eat it in an hour or two and let you know. I’m anticipating it’ll taste like the raw mixture - peanut and sweetness dominating.
You’re right about more “meal replacement” than “protein”. I just wanted something with lots of protein. With two eggs and some milk I guess they’re about 30g protein each. The problem is that most recipes that I’ve seen on here and other sites have peanut butter and honey as the main ingredients and that’s where the badness comes. But you need some liquidy stuff to balance the dry ingredients.
mickey,
Juicer is probably too weak to grind nuts. But my wife’s got a Kitchenaid and you can get a nice (super-expensive) grain mill to fit it. Might be an option, but see above about needing liquid stuff i.e. peanut butter.
molasses - not a bad idea. I’ve never used molasses AFAIK, not ever. It’s not so popular over here I guess. It might make it even harder to mix though :D. That’s another good thing - I supersetted mixing with forearm night last night and it gave me a good forearm workout :D.
Crushed walnuts is another good’un. But the shop only had kernels and I picked up whatever looked like it would mix well. I’m open to any nut options.
Lecithin? Yeah, we’ve got some in the cupboard. I’ll take a look at it next time.
I cooked it at 180 degrees C (350 deg F?), which was too hot. It started to burn so I turned it down to 150. When I took it out it was still softish inside (but partially cooked) with a crisp shell. You could depress it with your finger - maybe the firmness of a soft orange.
I’m happy with them. Usually when I’m hungry I’ll go to the shop and get biltong and pay about AUD$3.60 for 30g protein. I looooove biltong, but 3x the price? I’m not so happy with the fat and carbs, but I’m happy that saturated fats are low. Not so happy with sugary carbs, but I can live with that for a mid-morning snack. Then again, IIRC comparable “protein bars” that my supermarket stocks have similar protein content, higher sugary carbs and lower fat content but for about AUD$5. I’m looking at these sorta like a high-protein Powerbar replacement.
