Wednesday, January 09, 2013

Carrot Gold

... I apologise for that awful blog post title, I know you're all mortified by the awfulness of that pun.

I promise, that's the last one.

So I'm actually moving forward with the plan I mentioned in my last post, and I kinda dived into it without any preparation - so for the first three days, as far as food goes, it was pretty repetitive.  I am only just finishing day 3 and I am already so over separating egg whites. *snore*

Tonight I had a day off from the gym (not in the plan, but I am taking it since I had to donate blood this morning), and decided to give a recipe for carrot cake protein bars a go.



  • 1 cup oat flour - I took 1 cup of oats and blended it until it was a fine powder
  • 2 scoops vanilla whey protein
  • 2 tsp cinnamon
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 1/8 tsp allspice - I didn't have all spice so upped the cinnamon and nutmeg, and added some ground clove
  • 1/8 tsp nutmeg
  • 4 egg whites
  • 3/4 cup Splenda, Truvia, or Ideal - I used coconut sugar instead
  • 8 oz baby food carrots - I boiled and blended 4 large carrots to form a puree
  • 4 oz water
  • Preheat oven to 350 degrees - I set my oven to 160 degrees celsius, fan bake
  • Mix flour, whey protein, cinnamon, allspice, nutmeg, baking soda and salt together in a bowl.
  • Mix egg whites, Splenda, baby food carrots and water (optional) in a bowl.
  • Add wet ingredients to dry ingredients and mix together.
  • Spray glass pyrex dish with non-stick butter spray - I used coconut oil to grease a silicone cake pan
  • Pour ingredients into dish.
  • Bake 20-30 minutes.

I tried making protein cookies yonks ago and they turned out awful, so I was a bit worried about moving forward with these, but I liked the look of the recipe as it seemed pretty straight forward (and now, I've got a bit more baking experience under my hat!)

The recipe calls for 8oz (225g) of baby food carrots.  Instead of doing that, I boiled some carrots and then puréed them in my blender.  Even just that purée on its own, I could've eaten by the bucketful, I did not expect it to taste so amaze.  I did 4 large carrots which ended up being more than 225g, and chucked it all in (because I was lazy and didn't want to put the remaining purée into another container)

I also added in ground ginger for a bit of zing.  I put it in my oven at fan bake on 160 degrees celsius and they were done in 20 minutes.

The other thing I didn't do was use Splenda, Truvia or Ideal as a sweetener (I haven't even heard of Truvia or Ideal, can anyone enlighten me?) I used coconut sugar instead, which is produced from the sap of the cut coconut blossom.

How did they turn out?

*Beautiful*.  I was so impressed by this recipe!  Next time I will up the ginger and reduce the coconut sugar, since it was on the sweet side for my palate.  I'm so happy that I finally got a protein recipe that works, and I'm keen to try some 'on plan' twists with it.  The texture was very much like a cake - it didn't rise too much so it looks more like a slice, but it is fluffy and moist.  I suspect that these ones may have come out a bit more moist because of the extra carrots I put in, but I actually really like them that way.

If you're wondering how I got the ripple like effect on the top of the squares... that's just the bottom of my pan, I used a square Wiltshire silicone pan that I got cheap off NZSale or 1-Day (can't recall which one exactly), so there's no skill involved there.

I'll be blogging a bit more about the plan as I go along... I'm even tracking how I'm feeling each day so you might get an 'ominbus' for the week, but we'll see how we go, that might be a bit ambitious :)

I can tell you also that I am SORE from the weights!  Good work clearly is being done there :D


  1. Love the title didn't see a problem with it and like the meme even more. I will have to try these out and see if I can get my wife to eat them. She loves carrot cake but not sure the feeling on protein bars. The good thing is you stated they are soft like cake so that may help.

  2. missed your posts a lot - lovely to see this one. i've been missing from the blog world myself - time to get back on to the wagon :) the recipe looks awesome - do you think chocolate protein powder would work?

  3. When I first saw the picture, I thougt these are caramel flavoured cookies. But after reading the post I had to laugh how stupid I was. Anyway, it still sound so good, that I'll ask my wife to prepare it ;)

  4. Thomas - These definitely don't feel like protein bars at all, and definitely are more cakey in texture. Let me know how it goes!

    FlowerGirl - Sorry I took so long to reply! I don't think chocolate protein powder would work in this recipe, what I'd probably do is modify the recipe as a whole - swap out carrot puree for mashed banana and remove all of the spices, and maybe add some unsweetened cocoa powder. I personally don't think the combination of chocolate and carrot would taste very good.

    Evangelista Nick - They do look caramelly in the picture, don't they! :D Hope they turn out good for you :D

  5. mm.. those will help me stop snacking in the daytime. Or healthier snacking i should say!

  6. I hope they turned out well, I think they look great :)

  7. they look yummy. how many did you share? lol or didn't you

  8. Wow! This looks easy to do! I think I'll have to try this on the weekend. If it turns out pretty good, then I will double it for the whole family :-D

  9. adelle - They're pretty filling for a snack!

    Joanna - They definitely did turn out great! I've made them since :D

    diane - Hahahhaah wellllll let's just say, I didn't share very many of them :P

    Max - They were super easy to do! I since doubled the recipe and found that they got stale real quick, but that being said, I was just one person eating them. If you're sharing them with your family, then they'll go down a treat. Keep them in the fridge rather than at room temperature, they seem to store a bit better that way.

  10. hahaha i like what diane put. Sharing something so tasty must be very hard. I know we would find it difficult.

  11. I always love carrots! When I was a child, my mom always told me that carrots are very nutritious. She used to make carrot shakes every weekend. Now, I am making carrot shakes for my children. Anyway, I think this recipe will make changes in our house. This looks delicious. Thanks for sharing!

  12. Yum, I love carrot cake, and I love protein. It's a match made in heaven.

  13. OMG. This is a great recipe! I've tasted a carrot cupcake before, since then, I am so eager to bake one of those, but I just cannot find the right recipe. Luckily, I was able to see this post of yours, I now have a new idea on what to bake, I'll definitely try this since it's new to me and my family.

  14. They are definitely the real deal guys, I tried them the other day :)

  15. That recipe does look fantastic! I am a great fan of carrot cake so it shouldn;t be too much of a stretch to make these slices...and by the way I also love chocolate beetroot cake (easy to find google recipe) which is another wonderful mix of veg and sweets :)

  16. I tried these today and they're fabulous. I definitely like them with a little ginger. They're a great source of protein and if you cut them small you can nibble on them.

  17. They look delicious. I am going to try them out on my 4 boys. They are bottomless pits when it comes to trying to fill them up.

  18. Thanks sharing this great recipe.Carrot is my favorite vegetable and I put it in almost everything I cook and prepare for my family.

  19. Who would have thought carrot could be so versatile? Love it :)

  20. Thanks again for another great post. I have used your recipe more then once now.

  21. I am collecting protein bar recipes. It is nice to have a lot so I can enjoy eating them before and after I workout. Since I love carrot cakes, I would definitely try this one. Thanks for sharing!

  22. Thanks for the recipe. This will be my first attempt at protein bars. I'll let you know how they turn out.

  23. Thanks for this recipe. It sounds delicious and quite adaptable - as you have shown us. Have never thought of making protein bars so this could be a great addition as well as a money saver.

  24. Carrots are far more versatile than many people realise, this sounds delicious :)

  25. I will give these a shot but I doubt they will be up to your standards.

  26. WOW, everyone! I'm loving all of the comments I'm receiving on this post! If you have tried it, I'd love to hear how you went - it's such an easy recipe, there's very little place where you can go wrong with it :D

  27. Wow! I've never tried carrot cake protein bars before. This looks so delicious, Raina! Thanks for sharing your wonderful recipe. :-D

  28. I love protein bars! Making a recipe with carrots and protein bars is totally great. I would love to try this. Thanks for the recipe!

  29. Protein bars are my favorite and it would be very deliciously healthy if it's combined with carrots. This recipe is really impressing. My daughter is already preparing the ingredients. :-)