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PRO Fectionary Collection
PRO Fectionary Collection
PRO Fectionary Collection
PRO -
c o l l e c t i o n
P L E ,
SIM E D I E N T S
A L I N G R
ALL N ATUR
1 5 + E
L A T
O C O
C H R
B A !
P E S
E C I
R
written by
CORNELIUS BYRD
BY MARIA DEVINE
About me
HEY YOU!
The bars in this e-book are essentially ‘the middle man’ between a vegan dessert and a
protein bar, that have a candy bar element to them. Hence the name:
Most raw desserts use energy dense ingredients. Protein bars are not only expensive but
most contain artificial sweeteners and additives. Together, the sugar content and overall
calories end up being more than a candy bar. Having said this, I am a sole believer in
mindful and intuitive eating. Your body is smart. It knows what it needs. These are
recipes that provide healthy and nutritious alternatives, because at the end of the day,
nothing will ever come between the taste of a deliciously creamy Cadbury or Galaxy
chocolate bar. Food is meant to be enjoyed. It is so important to choose the option YOU
enjoy most. Find a balance that supports your own fitness goals and foods to enhance
function. The key is to eat a balanced and nutrient dense diet with your favourite foods
in moderation.
All ingredients you can find in the supermarket, with the exception of a plant based
protein powder (which you can probably get). Alternatively, you can replace this with
more flour. These recipes are designed to be quick and easy with no baking required. No
need to ‘milk’ your almonds or soak cashews over night for creamy fillings. No oil or
refined sugar, no funky ingredients like VitaFiber IMO syrup to make copycat quest bars
and no vegan dairy substitutes are used. Yes, some ingredients are somewhat strange
but I promise you- it has been tested. It works! Each recipe is different. Not one base is
the same and not one filling is the same- so essentially you can customize and build your
own bar that appeals to you!
Who would’ve thought that you can create bubbly mousse using tofu, avocados and even
cauliflower! Don’t get put off by these ingredients though! Adding fruit and veggies into
baking is a great way to provide nutrition without sacrificing flavour. If you are someone
that struggles with getting the right amount of these foods into your diet- start off with
using banana, apple sauce or pumpkin purée- sweeter variations to begin with. These are
examples of low calorie/high volume foods that provide texture and YOU adjust the
level of sweetness. I strongly encourage you to get creating. There is nothing more
exciting and rewarding than developing your own recipes!
I love seeing your re-creations so if you do make a recipe, please don't forget to tag me
on Instagram so I can re-share it! @mimismacros #profectionary
Vegan
Refined sugar free
Gluten free (easy
cereal substitutions)
Oil-free
Minimal waste
All bars under 190
calories!
BARS
07 Aero Bars
16
08 Chocolate Aero
10 Mint Aero
13 Almond Rocher
16 Almond Snickers
18 Bounty
33
20 Choc-vanilla Fudge
22 Cookie Dough Crisp
24 Curly Wurly
24 26 Jaffa Nougat
28 Mars Brownie
30 Milky Way
33 PRO-tella
45 35 Raspberry Ruffle
37 Reese’s Caramel
40 Strawberries & Cream
43 Time-Out
45 Toffee Crisp
28 47 Twix
07 | AERO BARS
BUBBLE
MAGIC
Some of you might have seen from the list of bars and jumped
straight to this page. To achieve the light and bubbly texture
in this recipe, comes from whipping the aquafaba (chickpea
brine). Tofu and cauliflower are the two main ingredients I
have used to create the different aero bars. These are
examples of low calorie / high volume foods (seen from the
macronutrient ratio). They do have stronger flavours, so if you
want to substitute for other ingredients, I have tested:
INGREDIENTS
Mousse filling:
175g firm silken tofu OR 2 medium peeled and
destoned avocados
125g (1/2 cup) PRO-tella (recipe on page 33) OR any
nut butter
80ml maple syrup (or to level of sweetness)
25g cacao powder
30g chocolate protein
1tsp vanilla extract
Aquafaba:
1tsp lemon juice
100ml aquafaba from one can of chickpeas (chickpea
water with no added salt)
2 tbsp powdered coconut sugar
Chocolate topping:
65g dairy free dark chocolate
10 |
MINT AERO
Serves 8-12
Macros:
114kcal | 18g carbs | 3g fat | 6g protein
INGREDIENTS
Mousse filling:
200g cooked cauliflower
40g vanilla protein
100g THICK GREEK dairy free yogurt (or coconut
cream)
90ml maple syrup (or to level of sweetness)
1tsp vanilla extract
1tsp peppermint extract
Handful of mint leaves (for a natural green colouring)
or a vegan green food dye
Aquafaba:
1 tsp lemon juice
100ml aquafaba from one can of chickpeas (chickpea
water with no added salt)
2 tbsp powdered coconut sugar
Chocolate topping:
65g dairy free dark chocolate
AERO BARS
METHOD
INGREDIENTS
Base:
175g dates
130g almonds
30g chocolate protein
2 tbsp cacao powder
1 tsp vanilla extract
1 tsp cinnamon
Pinch sea salt
Non-dairy milk (as needed) to form dough.
Coating:
60g dairy free chocolate
30g sliced almonds
FERRERO ALMOND
ROCHER
Makes 12-14 balls
Macros:
145kcal | 19g carbs | 6g fat | 5g protein
METHOD
Place the dates in a medium bowl, cover with hot water, and
let sit for 5-10 minutes.
In the meantime, pulse the almonds in a food processor until
they form a coarse meal.
Add in the protein powder, vanilla extract and sea salt.
Drain the dates, then add to the food processor.
Process all ingredients until a dough forms.
Transfer the mixture to a bowl and scoop roughly 1 tbsp of
mix and roll into a ball.
Using a teaspoon, scoop out some dough from the top of the
ball and add 1 tsp of almond butter filling.
Cover the top with the dough you removed and roll back into
a ball.
Repeat until there is no mix.
Place the balls in the freezer while you melt the chocolate.
Dip the balls into the melted chocolate and coat with sliced
almonds.
Store in an airtight container in the fridge (they will last about
2 weeks or can freeze for 3 months).
16 |
ALMOND SNICKERS
Serves 8
Macros:
185kcal | 18g carbs | 10g fat | 7g protein
INGREDIENTS METHOD
Chocolate topping:
N60g
O Tdairy
E S :free chocolate
18 |
BOUNTY
Serves 8
Macros:
INGREDIENTS METHOD
INGREDIENTS METHOD
INGREDIENTS METHOD
INGREDIENTS METHOD
Caramel: Using a powerful blender, grind
30g vanilla protein the coconut sugar to make a
powder powder
90g almond flour Add the almond, protein and oat
flour, adding the caramel extract
55g powdered
and water, a tablespoon at a time
coconut sugar until you form a dough
25g oat flour Roll out the dough and take three
15-10ml water strands to create a braid.
½ tsp caramel extract Repeat (or make mini caramels)
(ASDA salted caramel Place in the fridge to harden
Melt your chocolate and drizzle
suitable for vegans)
on top.
Store in the fridge or freezer.
Chocolate topping:
40g dairy free Note:
chocolate I have NOT tested this recipe
using ‘Sukrin’ fat-reduced almond
flour. Almond flour is naturally
low in carbohydrates and high in
healthy fats. The three key
NOTES: ingredients in this recipe are
POWDERED sugar, almond flour
and water. The fluid is mainly to
bind the dry ingredients without
using egg whites.
26 |
JAFFA NOUGAT
Serves 8
Macros:
180kcal | 29g carbs | 6g fat | 5g protein
INGREDIENTS METHOD
INGREDIENTS METHOD
Base:
2 tbsp cacao powder Line a baking tray with non-
30g chocolate protein stick paper and set aside.
40g coconut flour Using a food processor (or
20g almond flour your hands) combine all
30g powdered coconut ingredients to form the base,
adding milk until a dough
sugar
forms.
60g pro-tella spread (or
Press the mixture into the
any nut butter)
lined baking tray (and
3 tbsp dark chocolate
chocolate chips) and set
chips (optional) aside.
Pinch salt Mix together the caramel
Non-dairy milk (as ingredients, spread on top of
needed) to form dough the base and set in the
freezer for 10 mins or until
Caramel: firm.
45mls maple syrup Slice into bars and coat with
45g pro-tella spread melted chocolate.
Freeze for 10 mins or until
Chocolate topping: solid.
60g dairy free dark Store in the fridge or
NOTES:
chocolate freezer.
Even with the chocolate coating, these milky way oat bars
are very low in fat. No additional fat source such as coconut
cream or nut butters are required in this recipe as the magic
lies in the method. When the oats are blended with water, a
gooey texture is created as the starch is broken down.
Unlike when making oat milk, you would strain the mixture
to make sure all the sediment is removed to create the
smooth texture. However, once the oats are blended with
water and left to sit, the oats will absorb the liquid and
soften. Frozen banana helps the mixture set faster as the
ice crystals have already been formed. For a higher protein
and lower carb option, you can swap the banana for firm
silken tofu and adjust the level of sweetness. Both options
combined with a vanilla protein create a deliciously creamy
and macro friendly treat!
MILKY WAY
INGREDIENTS METHOD
INGREDIENTS METHOD
INGREDIENTS METHOD
Chocolate topping:
N60g
O Tdairy
E S : free
chocolate
37 |
REESE'S CARAMEL
Serves 8
Macros:
164kcal | 21g carbs | 6g fat | 8g protein
INGREDIENTS
Base:
1 small banana (80-100g)
4 crushed Weetabix or Nutribrex (gluten free) (80g)
30g vanilla protein
20g powdered peanut butter (or 1 extra Weetabix)
Non-dairy milk (as needed) to form dough
Caramel:
40g banana
30ml maple syrup
20g powdered peanut butter (optional)
60g peanut butter
Non-dairy milk (only if necessary) to thin
Chocolate topping:
60g dairy free chocolate
Note:
‘68kcal apple and blackcurrant protein
scrolls'. To make these, crush 4 weetabix, 30g
protein powder and approximately 140g
apple sauce (or one small banana) until you
form a dough. Roll out the mixture and fill
with your choice of fruit. Bake in the oven for
around 15-20 mins or until crisp!
REESE'S CARAMEL
Serves 8
Macros:
164kcal | 21g carbs | 6g fat | 8g protein
METHOD
INGREDIENTS
Base:
40g cashew butter
30g almond flour
65g coconut flour
10g coconut sugar
60g chilled coconut cream
60ml maple syrup
30g strawberries and cream protein
1 tsp vanilla extract
60-100ml non-dairy milk (as needed) to form dough
Jam filling:
200g strawberries
1 tbsp chia seeds
10g protein
1 tbsp lemon juice
Or
10g protein mixed with 85g no added sugar strawberry jam
METHOD
INGREDIENTS METHOD
INGREDIENTS METHOD
INGREDIENTS METHOD
Base:
90g cooked quinoa Using a food processor
45g oat flour (or rolled combine all ingredients to
oats) form the base, adding milk
30g vanilla protein until a dough forms.
powder Press the mixture into the
1 tsp vanilla extract lined baking tray and set
aside.
50g cashew butter
Combine the dates and
10g desiccated coconut
yogurt to a food processor,
(optional)
adding milk until you reach
30ml maple syrup a desired consistency.
Pinch salt Spread the caramel on top
Non-dairy milk (as of the base and set in the
needed) to form dough freezer for 10 mins or until
firm.
Caramel: Slice into bars and coat
60g coconut yogurt with melted chocolate.
90g dates Freeze for 10mins or until
Pinch salt solid.
NNon-dairy
O T E S : milk (as Store in the fridge or
needed) to thin freezer.
Chocolate topping:
60g dairy free chocolate