Halleluja it is sunday!
A sunny and absolutely beautiful autumn day. The leaves on the trees are yet green, but if you look closely you can see how they slowly prepare themselves to become golden, crispy and ready to turn my world magical. You can feel the autumn in the air and all of this is one big invitation to get you out there; into the forrest, parks and golden gardens, to go for long walks with a steaming cup of coffee to-go and perhaps an energy bar hidden in your pocket.
At least it is my version of a perfect sunny autumn day, and in an hour I have myself a lovely walking-date and fortunately I have one of these amazing bars left to accompany myself and my date.
As you might know I normally only do one post at a week, but something made me wanna do another one this week. If it was the change of season, beautiful weather, upcoming birthday or maybe to emphasize my message about coconut fat from last post I do not know – but I am truly happy I decided to do so, otherwise I would not have come up with these bars. They are actually a fusion between banana bread, bounty bars and a chocolate covered marzipan bar – and they are very tasty, filling and apparently very popular. At least only one is left out of 16 and they lasted about 12 hours, and no it was not only Jonas and I who splurged on them.. our friends helped a bit too.
The idea for the bars actually came after being confronted with the Quest bar on peoples Instagram profiles all the time. Low-carb energy bars that are way too expensive when you live in Denmark, and probably loaded with too many unnecessary and processed ingredients (at least the ingredients list is quite long). So why not make you own energy bar, low in carbohydrates and filled with nutrients, healthy fat and without sugar! As always I was game. And since I was already in the creative corner, why not make them paleo, LCHF (low carb high fat), vegan, raw and all natural – just saying!
You’ll find the nutrition informations in the bottom of the recipe, and I am proud to say that the content of non-fibre carbohydrates in my bars match the one from of the popular Quest bars!
Energy bars for everyone
Makes 16 bars
Almond & coconut layer
200 g almonds (1 1/3 cup)
200 g desiccated coconut flour (2 1/3 cup)
2 very ripe small bananas (approx 150 g)
1 tsp ground vanilla
1 tsp salt
2 Tbsp organic virgin coconut, melted
100 g dark chocolate (70 %) (1 cup, when chopped)
1 small or 1/2 big avocado (aprrox 70 g)
2 Tbsp Sukrin, coconut sugar, stevia or sweetener of your choice (I used sukrin gold)
1 tsp organic extra virgin coconut oil
1/2 tsp ground vanilla
Raw & vegan chocolate layer (alternative chocolate layer)
4 Tbsp organic virgin coconut oil, melted
4 Tbsp high quality cocoa powder
8 big soft pitted dates
1/2 tsp ground vanilla
For this recipe you need to use a food processor or very good blender. Blend the coconut flour until it becomes almost ground. Then add the almond and blend until you have a mixed almond and coconut flour. Add the coconut oil, vanilla, salt, banana and blend until you have a firm and mixed dough.
Find a square baking pan, box or whatever you have on hands. Line it with a piece of parchment paper. Now use your hand to even out the dough, it should be plain and have a thickness around 2 cm (0,75 inch). Place it in the fridge.
Original chocolate layer: Melt the chocolate and coconut oil in a double boiler. Blend the avocado, sugar and vanilla until it has a very smooth texture. Add the chocolate and pulse until just combined. Remove the dough from the fridge and add the chocolate in a plain layer and place it back in the fridge to set for at least 30 min.
Raw and vegan chocolate layer: Add all the ingredients in a blender and blend until you have a smooth chocolate paste. Add more cocoa if you want a deeper flavour and darker colour. Remove the dough from the fridge and add the chocolate in a plain layer and place it back in the fridge to set for at least 1 hour.
Cut the ‘cake’ into 16 bars. Keep them in an airtight box in the fridge for up to a week. Wrap some of them in paper and bring them to your workout, as a afternoon snack or on long walks. You’ll get a tasty and healthy energy load without any blood sugar rush.
Pr. bar (50 g)*
Carb: 7 g
Fat: 20 g
Fibres: 2,2 g
- These calculations are made with the original chocolate layer