No-bake recovery bars

START: Spray a square baking pan with nonstick spray.

PREPARE: Combine oats, protein powder, dry milk, seeds, cranberries and coconut in a medium bowl; mix well. Stir in peanut butter until mixture is crumbly. Add water and vanilla and mix until you get a smooth, doughy consistency. Increase water if needed. Spoon mixture into pan and spread evenly. Refrigerate two hours. Use a sharp knife to cut bars into nine equal-sized portions.

NUTRITION FACTS (per bar): 285 calories, 19 g protein, 26 g carbohydrate, 12 g fat

--MATTHEW G. KADEY, RD

Makes nine servings

>> 1 cup oats
>> 4 scoops chocolate whey protein powder
>> 1 cup dry fat-free milk powder
>> 1/3 cup each sunflower seeds, dried cranberries, coconut flakes
>> 5 Tbsp. peanut butter
>> 1 1/4 cups water
>> 1 tsp. vanilla
>> Nonstick cooking spray

FAST ADVICE | When purchasing whey protein, look for one with more isolate and less concentrate to ensure more pure protein and less fat and lactose.

FAT      37%
CARBS    36%
PROTEIN  27%

Note: Table made from pie chart.

COPYRIGHT 2006 Weider Publications
COPYRIGHT 2005 Gale Group