DRY INGREDIENTS
1 cup (80 grams) oats - large flake, or quick are probably fine too?
1 cup fruit (120 grams ish?) - chopped apples are great! use dried fruit if you want to increase calories
2 scoops protein (~ 50-60 grams probs? 25-30 grams per scoop?) - whey, vegan, whatever
0.5 cups shredded coconut (40-50 grams) - use sweetened for more calories
0.5 cups nuts or seeds (60-80 grams) - pumpkin seeds, hemp hearts, flax seeds, sesame seeds, almonds, walnuts are all great options
WET INGREDIENTS
0.75 cups eggs (~3 whole eggs, or whites of 5-6 eggs)- or mix 4 tbsp ground flax with 0.5 cup water, blend and let sit for 3-4 minutes
1 banana (90 - 100 grams?)
OPTIONAL ADD INS
honey, maple syrup, chocolate chips
cinnamon, cocoa powder
peanut butter
You can also spread into a baking pan and bake... then slice into bars!
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"id": "oaties",
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"ingredients": [
"DRY INGREDIENTS\n",
"1 cup (80 grams) oats - large flake, or quick are probably fine too?\n",
"1 cup fruit (120 grams ish?) - chopped apples are great! use dried fruit if you want to increase calories\n",
"2 scoops protein (~ 50-60 grams probs? 25-30 grams per scoop?) - whey, vegan, whatever\n",
"0.5 cups shredded coconut (40-50 grams) - use sweetened for more calories\n",
"0.5 cups nuts or seeds (60-80 grams) - pumpkin seeds, hemp hearts, flax seeds, sesame seeds, almonds, walnuts are all great options\n",
"WET INGREDIENTS\n",
"0.75 cups eggs (~3 whole eggs, or whites of 5-6 eggs)- or mix 4 tbsp ground flax with 0.5 cup water, blend and let sit for 3-4 minutes\n",
"1 banana (90 - 100 grams?)\n",
"OPTIONAL ADD INS\n",
"honey, maple syrup, chocolate chips\n",
"cinnamon, cocoa powder\n",
"peanut butter\n"
],
"method": "* Preheat oven to 315 degrees\n* Mix dry ingredients together\n* Mash the banana, then mix the rest of the wet ingredients together\n* Pour wet ingredients into dry (or vice versa? I dunno?). Mix well\n* If too moist, add more oatmeal. If too dry, add more water or milk.\n* Coat baking sheet with non-stick spray. (Or, use a silicone baking sheet!). Spoon out mixture, lightly forming it into 8 \"haystacks\".\n* Bake for 15-20 minutes\n\nYou can also spread into a baking pan and bake... then slice into bars!\n",
"notes": "* Based on a recipe from my dietician. Their favourite mix is: Oats + raspberries + chocolate vegan protein + shredded coconut + half-half chia and pumpkin seeds + egg whites + banana + cocoa powder\n* *Very* similar to [oat-banana-coins](/eats/oat-banana-coins). I think I'll probably merge the two recipes at some point soon, but keeping them separate for now!\n",
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