It feels like we're getting down to the business end of this journey… and we haven't put a foot on the trail yet…
Category: "Food"
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We've made up 4 of our Keto Bar recipes:
- Chewy Nut Bar
- Chocolate Trail Bar
- Sesame Seed Bar
- Chia Bars
Sealed them in freezer bags (which is what we normally do when de-bagging our food), and set them aside to wait the next three months out.
Pan
- Square 200 mm
Ingredients
- Almond & Royal Butter: 140.32 gm
- Coconut oil: 67.20 gm
- Stevia: 58.77 gm
- Ground cinnamon: 1 teaspoon
- Salt: ¼ teaspoon
- Pure vanilla extract: 2 teaspoons
- Egg white: 1
- Giant Collagen: 15.04 gm
- Shredded coconut: 77.04 gm
- Almonds: 84.6
- Pecans: 271.76 gm
- Sunflower seeds: 131.08 gm
- Cacao nibs: 1 dessert spoon
Method
- Preheat oven to 180°C
- Line the baking dish with parchment paper
- Mince (coarsely) the almonds, pecans, shredded coconut and sunflower seeds
- In a large pot, add the almond butter, coconut oil and stevia sweetener over medium heat, while stirring frequently until the sweetener has dissolved. Remove pot from heat and allow mixture to cool down for 3 minutes.
- Whisk in cinnamon, salt, vanilla and egg white. Stir in protein powder, minced nuts & seeds until combined.
- Transfer mixture into baking pan while pressing down very firmly and flattening with a spatula until tight and compressed.
- Bake in preheated oven for 15-17 minutes, until edges are slightly brown.
- Remove pan from oven and allow to cool completely.
- Transfer the uncut bars to a cutting board. Using a sharp knife, cut into even rectangles. Bars can be stored in an airtight container or resealable bags in the freezer for up to 3 months.
Result
Recipe originally from https://lifemadeketo.com/low-carb-protein-bars/
Pan
- Loaf Pan
Ingredients
- Applesauce: 60 gm (homemade, unsweetened)
- Sesame Seeds: 190 gm
- Coconut butter: 129 gm
Method
- Preheat oven to 180°C and line pan with baking paper.
- Add coconut butter, applesauce and sea salt to a large bowl and mix.
- Add in sesame seeds and stir to coat.
- Press mixture into pant.
- Bake in the preheated oven for 10-15 minutes, until tops brown.
- Remove from the oven, and allow to cool for 20 minutes. Then, transfer to the freezer for another 20 minutes to firm up.
Result
- 8 bars at about 47gm / bar
Recipe originally from https://www.healthfulpursuit.com/2015/11/4-ingredient-keto-cookie-bars/
Pan
- Loaf Pan
Ingredients
- Mayvers Super Spread: 70 gm
- Mixed Nuts: 150 gm
- Coconut Oil: 13 gm
- Unsweetened Chocolate:78 gm
- Cacao: 30 gm
- Psyllium: 334 gm
Method
- Place Trail mix into bowl
- In a medium pot of medium-low heat, add in the chocolate, cacao powder, nut butter, and coconut oil, stirring until well combined.
- Remove from heat and stir in the psyllium husk.
- Pour the chocolate mixture into the bowl with the trail mix, stirring until well incorporated.
- Line a loaf pan with parchment paper. Pour chocolate and trail mix mixture into the loaf pan, spreading equally.
- Place in the fridge for 20-25 minutes to harden.
- Remove from the fridge, let sit for 3 minutes, slice, and serve.
Result
Recipe originally from https://perfectketo.com/keto-crunch-bar-recipe/
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