Exercise-lover,
Are you asking about the protein bars? I don't cook those, I put those in the freezer to set for a little bit, maybe an hour and then move to the refrigerator. They are really good!!
For the flax muffin, I cook that in the microwave for a minute or so. That is good also, I ususally don't add any sweetner and put pb on top becuase it is a little bland since I don't sweeten it at all. Hope that helps!
The protein bar recipe is below... I got it from this website, it's on pg 5 of the forum I think.
Protein Bars
5 Tbsp of natural peanut butter
1 cup uncooked old fashioned oats (I used quick oats)
6 scoops of chocolate whey protein
1 tsp vanilla
1 cup non fat dry milk
1/2 cup water (may need more depending on type of whey used) I used another 1/4 cup.
Mix oatmeal, whey and dry milk. Then add peanut butter...the mix will be crumbly. Add the vanilla and water and mix until a dough forms. Mixture will be sticky. Spray an 8X8 baking dish and spread dough with a sprayed spatula or wooden spoon. Freeze for one hour or refrigerate for a few hours. Cut into 9 bars and wrap individually or layer between waxed paper. Keep refrigerated.
Nutritional information: 197 calories, 21g of protein, 7.2g of fat (8% saturated) 13.7g of carbs 1.6g of fiber.