Kale Chips

kale chips

1 bunch kale of your choice ( I used Dinosaur kale here because that’s what I had.)

unrefined olive oil

fine grain sea salt

1. Preheat oven to 350 degrees.

2. Wash kale and strip leaves off of stems. Discard stems. Dry kale really well and tear into large pieces.

3. Place kale leaves in a large bowl and drizzle with just enough oil to coat the leaves lightly.

4. Arrange kale leaves in one layer on a baking sheet. Feel free to line the baking sheet with unbleached parchment paper if it’s aluminum. Sprinkle leaves with sea salt.

5. Bake for 12 minutes, turning halfway. They should be dry and crispy. The leaves change to an olive-y green color, sometimes even a little yellow, but they should not be brown or burned.

– See more at: http://pamelasalzman.com/kale-chips/#sthash.PbYuBT5Q.dpuf

Epic Bodybuilding Meal Prep

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Homemade Protein Bars

I just wanted to share with you my recipe on how to make your own protein bars cheap, rather than going and spending like £40 for a 1 months supply, plus most of these ingredient you probably use anyway so it’s a versatile option as well.

This recipe is by no means a fixed code of religious order and can be adjusted the way you see fit, I’m just giving an example of what worked for me…
Ingredients & amount

-Wholegrain Oats : 6 oz
-Natural Peanut Butter ( Smooth or Crunchy) : 1/3 Cup
-Protein Powder : 6 scoops
-Honey (Preferably Natural) : 3 – 4 Tbsp
-Milk (Preferably Skimmed) : 3 – 4 oz
-Mixed Nuts : 2 oz
-Olive Oil : Spray accordingly

And a tray (preferably glass)

This makes 10 bars

1. First of mix the oats and protein powder in a mixing bowl.

I use Optimum Nutrition Cookie & Cream flavour Whey Protein, however, Chocolate flavour is preferred by most. ON Whey Protein have 24g of protein per scoop, and roughly 140 calories.

2. Add 1oz of the mixed nuts into the mixture. I use Granola Fruit & Nut it has raisins and all the popular nuts

3. Add the peanut butter to the mix

4. Add 3 Tbsp of Honey and stir into the mixture

5. Add about 3 oz of milk making sure the mixture is not too runny and not too dry , then add 1 Tbsp of honey and stir adding rest of milk if mixture is still dry.

6. Get out a glass (preferably) tray and spray it with the olive oil so that the mixture does not stick to the tray when you put it in the fridge.

7. Put the mixture into the tray and even it up, placing the remaining nuts on top.

8. Put the whole mixture in the fridge for roughly 30 minutes, then take out and cut into 10 even pieces.

9. Lastly place in the fridge again and eat when you need to 🙂

Like I said this recipe is just an example you can experiment with them how you please ( coconut flakes, sliced fruit etc) just make sure it’s healthy…. -__-

Here is the nutritional information on the
Cookie & Cream Bars

1 Bar =