Keto chocolate muesly bars
January 10, 2019
: 20
: 40 min
: 20 min
: 1 hr
: Easy
Ingredients
- 70g almonds
- 70g almond chips
- 50g coconut chips
- 70g pecan nuts
- 70g sunflower seeds
- 100g macadamia nuts
- 50g sugar free dark chocolate (i used Torras)
- 25g nut butter
- 50g creamed coconut
- 30g coconut oil
- 30g (coconut)ghee or butter
- 30g cocoa butter
- 20g cocoa powder
- 2 eggs
- 80g sweetener (i used Sukrin Gold)
- 30g Fiberfin syrup or some other sweetener
- Bit of salt and cinnamon to taste
Directions
- Step 1 Preheat the oven to 160C.
- Step 2 Roast the coconut flakes on a big pan for couple of minutes, until lightly golden. Let them cool down.
- Step 3 Wash the nuts (not macadamia nuts) and crush them.
- Step 4 Mix crushed nuts and seeds, seasoning, melted oils, eggs, shredded chocolate and mix well.
- Step 5 Once thoroughly mixed, transfer to a baking dish (or proper size pan) lined with parchment paper so they lift out easily.
- Step 6 Cover with parchment and press down firmly to even out the top.
- Step 7 Bake at 160C around 20-30 minutes, until mixture turns nice and crispy.
- Step 8 Let it cool down completely and cut with sharp knife into proper muesli bars.
- Step 9 Store in an airtight container in the fridge.
- Step 10 Wrap separately for takeaway or to lunchoxes.
NUTRITION (per 100g)
Energy 535 kcal
Total Fat 52g
Fat Percentage 87%
Net Carbohydrates 3g
Protein 11g
* One muesli bar can be around 50g
My name is Ingrid Joya. I am educator, coach, therapist, inspirational speaker and a mother for two gorgeous girls and one keto boy. My every day starts and ends with cooking, as inspiring and tiring as it sounds. I educate people on mindful eating and special diets (keto, low carb, gluten and caseine free etc) and provide personal consultations.
My son is on long-term ketogenic diet due to health reasons, that`s where my keto journey started. It was pretty rough in the beginning, but quite soon i realized that even very restricted diet (like keto) can be tasteful, versatile and enjoyable. I have learned that food is also our medicine, it heals our body, feeds our soul and brings us together. There is great power in every herb, flower, fruit and root, and in love we put into cooking. All together it is a playful journey from the ground to the plate.
Food, whatever kind, has to have three important components for me- it has to look good, it has to taste good and it has to be good for the body and soul! I started out writing down the recipes for me and my family, so it would be easy and fun for us to figure out what to cook tonight. Maybe you, who you are peeking through my kitchen door in this blog, will find little inspiration, too!