Wednesday, December 4, 2013

COCO-CHOCO-CHIA BARS

(C) 2012, Judy Barnes Baker
This is another of my favorite recipes from Nourished. Are they candy or cookies? You can decide. They are good and good for you! (Nourished contains a total of 237 recipes including: Vanilla Spice Broiled Chicken, Home Fries, Cheddar Biscuits with Butter and Jam, Candied Fennel Tart, and Raspberry Marshmallows. The Amazon Bookmatch sale is still in effect!)
COCO-CHOCO-CHIA BARS 
Chocolate, coconut, walnuts, whey protein, chia, and pasture butter are known to posses remarkably healthful properties. These moist, chewy bars could qualify as super-food candy; it's not an oxymoron.

1 cup (2 ounces) large-flake, unsweetened, toasted coconut, see directions below

1/2 cup (1 ounce) large-flake, unsweetened, plain coconut

4 tbsp. water, divided

1/2 cup (about 2.4 ounces, dry weight) sugar-free dried cranberries, p. 12

High intensity sugar substitute equal to 1/4 cup sugar (or to taste if cranberries are already sweetened), such as stevia or sucralose.

2 raw eggs whites or equivalent amount of powdered, reconstituted egg white, or whites from pasteurized eggs

6 tbsp. (1 1/4 ounces or 34.5 grams) whole or ground chia seed

1 cup chopped walnuts

1 cup sugar-free chocolate chips, p. 43, or purchased chocolate chips, such as Nevada Manna

1/2 cup plain whey protein powder (2 net grams of carbohydrate or less per serving)

1/4 cup Sweet Perfection, Just Like Sugar, powdered xylitol, or powdered erythritol (add 4 tsp. extra if using erythritol)

A few grains of salt

4 tbsp. (1/4 cup) butter

4 tbsp. (1/4 cup) coconut oil

Line an 8- x 8-inch square pan with waxed paper, parchment, or foil, leaving overhang of two sides to facilitate removal. Grease the paper or foil with butter or coconut oil or use cooking spray.

Sprinkle 1/2 cup of toasted coconut in bottom of prepared pan. Mix 1/2 cup plain coconut with 2 tbsp. water. Stir and let stand for a few minutes until moist.

Roughly chop dried cranberries. Place in a small bowl with 2 tbsp. water and high intensity sweetener. Cover and microwave for one minute. Stir and let stand until liquid is absorbed.

Mix the moistened coconut and cranberries, the chia seeds, nuts, chocolate pieces, protein powder, second sugar substitute, salt, and cinnamon together in a large bow. Add egg white or reconstituted egg-white powder and stir until blended. Melt butter and coconut oil together, let cool until slightly warm so it won't melt the chocolate, and stir into mixture in bowl, reserving about 3 tbsp. Spread coconut, cranberry, chocolate, and walnut mixture over toasted coconut in pan and press firmly in place.

Sprinkle remaining toasted coconut on top. Drizzle with reserved butter and oil mixture. Cover with a second sheet of paper or foil and press down firmly so coconut adheres to candy.

Chill for about 30 minutes or until firm; turn out of the pan and cut into 20 squares. Store in refrigerator but let warm up for a few minutes before serving.

Makes 20 serving of 1 square
Per serving: Net carbohydrate: 2.2g; Protein: 4.8g; Fiber: 7.3g; Fat: 16.6g; Calories: 192
Total weight: 1 pound 8 1/2 ounces or 700 grams
Weight per serving: 2 1/4 ounces or 35 grams
Preparation time; 20 minutes active and total

Notes:
I've specified two kinds of sweetener for this recipe. The first one is high intensity, such as liquid sucralose, Splenda, or stevia. The second sweetener should have some bulk, such as an oligofructose blend (Sweet Perfection or Just Like Sugar for example) or a stevia blend with inulin, oligofructose, or erythritol. Other sweeteners with bulk, such as powdered xylitol or erythritol will also work. 

*This recipe is not cooked. You may use the whites from pasteurized eggs or reconstituted egg-white powder to avoid the slight risk of salmonella. See p. 187 for egg safely tips.

To toast coconut: 
Spread coconut on a baking sheet and bake in an oven set to 325 degrees F for about 10 minutes or until lightly browned, stirring occasionally. Alternately, stir coconut in a dry skillet over medium heat for a few minutes until just slightly colored. 

Pin it > http://www.pinterest.com/pin/224405993907275935/ 

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Buy Nourished on Amazon > http://tinyurl.com/mq42koa

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Buy Nourished and Carb Wars from LC-Foods > http://www.holdthecarbs.com/books

Disclaimer: I will receive a commission from the sales of the books above.  
 
(C) 2013, Judy Barnes Baker, www.carbwars.blogspot.com



3 comments:

lucy said...

I'm wondering if it would be ok to use the whole egg? Thanks!

Judy Barnes Baker said...

Hi lucy! Thanks for the comment.

I think it would be OK to use the whole egg--it might change the texture a little and make it more creamy and less chewy. Let me know how it turns out if you try it!

Bridget Noriega said...

Can you explain about all the different sweeteners and where to get them

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