DIY Protein Bars Cookbook: Easy, Healthy, Homemade No-Bake Treats That Taste Like Dessert, But Just Happen To Be Packed With Protein!

156 Pages·2014·3.46 MB·English

by  Jessica Stier

J S
ESSICA TIER
Copyright © 2014 Jessica Stier All rights reserved. No part of this book may be reproduced or transmitted,
in any form or by any means, without consent from the author.
This book is intended as a reference only, not as a medical manual. It is not intended as a substitute for any
professional medical advice, diagnosis or treatment that you may have been prescribed by your doctor.
Every human being is incredibly unique, so what may “work” for one person may not necessarily “work”
for you (and vice versa). Always seek the advice of a physician and registered dietician where appropriate.
Nutrition labels provided in this book were accurate at the time it went to press.
Milky Way®, Snickers® and Twix® are registered trademarks of Mars, Inc.
Reese’s®, Almond Joy®, Mounds®, Pay Day® and Take 5® are registered trademarks of The Hershey
Company.
Nutella® is a registered trademark of Ferro, SpA.
Cherry Ripe® is a registered trademark of Cadbury, Ltd.
All trademarks remain property of their respective holders, and are used only to directly describe the
products referenced in this book. Any mention of specific companies in this book does not imply
endorsement by the author.
Library of Congress Control Number: 2014918181
CreateSpace Independent Publishing Platform, North Charleston, SC
ISBN-13: 978-1500386719
ISBN-10: 1500386-71-5
First Edition

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T C
ABLE OF ONTENTS
A A
BOUT THE UTHOR
A C
BOUT THE OOKBOOK
P S
ANTRY TAPLES
E K T
SSENTIAL ITCHEN OOLS
G S
ETTING TARTED
O P B F
RIGINAL ROTEIN AR LAVORS
C F P B
HOCOLATE UDGE ROTEIN ARS
P B F P B
EANUT UTTER UDGE ROTEIN ARS
A B F P B
LMOND UTTER UDGE ROTEIN ARS
C B F P B
OCONUT UTTER UDGE ROTEIN ARS
S S B F P B
UNFLOWER EED UTTER UDGE ROTEIN ARS
P S B F P B
UMPKIN EED UTTER UDGE ROTEIN ARS
P P F P B
ROTEIN OWDER REE ROTEIN ARS
B P B F I
ONUS ROTEIN AR LAVOR DEAS
F P B F
RUITY ROTEIN AR LAVORS
R A F P B
ASPBERRY LMOND UDGE ROTEIN ARS
O C Q P B
RANGE RANBERRY UINOA ROTEIN ARS
C C S P B
HOCOLATE OVERED TRAWBERRY ROTEIN ARS
C A P B
ARAMEL PPLE ROTEIN ARS
C P P B
HERRY IE ROTEIN ARS
B B P B
ANANA READ ROTEIN ARS
B M P B
LUEBERRY UFFIN ROTEIN ARS
“B ” P B F
AKED ROTEIN AR LAVORS
C C C D P B
HOCOLATE HIP OOKIE OUGH ROTEIN ARS
O R C P C
ATMEAL AISIN OOKIE ROTEIN OOKIES
W C M C P C
HITE HOCOLATE ACADAMIA OOKIE ROTEIN OOKIES
R V C F P B
ED ELVET AKE UDGE ROTEIN ARS
C R P S
INNAMON OLL ROTEIN QUARES
G C C P B
ERMAN HOCOLATE AKE ROTEIN ARS
B C P B
IRTHDAY AKE ROTEIN ARS
C C P B
ARROT AKE ROTEIN ARS
S L B P B
EVEN AYER AR ROTEIN ARS
P P P B
UMPKIN IE ROTEIN ITES
P P P B
ECAN IE ROTEIN ARS
T P B
IRAMISÙ ROTEIN ARS
F P P B F
ANCY ANTS ROTEIN AR LAVORS
S’ P B
MORES ROTEIN ARS
N ® F P B
UTELLA UDGE ROTEIN ARS
M F P B
OCHA UDGE ROTEIN ARS
C M P B
ARAMEL ACCHIATO ROTEIN ARS
M C P B
INT HOCOLATE ROTEIN ARS
M ’ P B
ILLIONAIRE S ROTEIN ARS
S P B
COTCHEROO ROTEIN ARS
T E P B
HE LVIS ROTEIN ARS
P B & J P B
EANUT UTTER ELLY ROTEIN ARS
M G T A F P B
ATCHA REEN EA LMOND UDGE ROTEIN ARS
S G F P B
UPER REENS UDGE ROTEIN ARS
C B P B F
ANDY AR ROTEIN AR LAVORS
P U P B
UMPED P ROTEIN ARS
S P B
HREDDED ROTEIN ARS
B P B
EEFCAKE ROTEIN ARS
I T B P B
N HE UFF ROTEIN ARS
L ’ R P B
ET S ACE ROTEIN ARS
H C H P B
EALTHY HUBBY UBBY ROTEIN ARS
P P B
OWERHOUSE ROTEIN ARS
D P B
YNAMIC ROTEIN ARS
D P B
UO ROTEIN ARS
I’ S R P B
M O IPPED ROTEIN ARS
T U P B F
HE LTIMATE ROTEIN AR LAVOR
D B C P B
EATH Y HOCOLATE ROTEIN ARS
A T A
BOUT HE UTHOR
Jessica Stier is the author, photographer and recipe developer behind the DIY
Protein Bars Cookbook, which was inspired by her healthy dessert recipe blog,
Desserts with Benefits™ (www.DessertsWithBenefits.com). Jessica is a healthy
dessert expert with an interest and a strong scholarly background in the fields of
Nutrition and Dietetics (thanks, university!), but before college she was the
complete opposite…
I guess we should start from the beginning, shall we?
I was born and raised in a quiet, homey neighborhood in Calgary, Alberta,
Canada. And, like most kids, I ate whatever (and whenever) I pleased. I plowed
my way through boxes of candy bars, jumbo-sized bags of chocolatey goodies, and
enough candy to fill dozens of those Halloween trick-or-treat pumpkin baskets
(aka, enough sugar to make even the most seasoned sugar fiend sick with a
stomachache and candy hangover).
When my family and I moved to the United States, so did my sugar addiction. All
the way up to age eighteen, I was eating poorly (ehem, understatement of the year,
ehem) and I wasn’t exercising. At all. I ate chocolate bars for breakfast (yes, I’m
serious), a bag of chips, “fruit” snacks, and a carton of sugary chocolate milk for
lunch (are you getting a sugar rush just by reading this?), and something totally
useless for dinner, like nachos or instant noodles. I brought so much candy to
school that I was known as “Hershey Girl,” “Sourpatch Girl,” and even just the
plain old, “girl with candy” (I went through a few candy phases). I needed $20 per
week to support my daily vending machine visits and another $20 on top of that to
pay for my hefty lunches. After every meal, I felt gross and nauseous with a foggy
brain, but I kept on eating the unhealthy foods I had always eaten. I mean, a diet
like that was normal to me. My entire family ate like that, the kids at school ate
like that, it all tasted good… so, what’s the problem? Why change?
When I turned sixteen and got my first job at a pretzel joint in the local shopping
mall, I gained a little bit of weight. And by “a little” I mean “a lot.” Like, twelve
pounds in three months. This was a huge shock to me. I never gained weight like
that before despite my inadequate diet and sedentary lifestyle. I may have been on
the thin side my entire life, but I was always “skinny-fat.” A lot of jiggle on bones
with no muscle whatsoever.
My solution? Oh, just buy those 100-calorie snack packs and (attempt to) stop