Did you read my cookie post a few days ago?

I mentioned I have been exploring a ketogenic diet, whereby the body fuels on fats instead of carbs. I have a bunch of recipes to share... all my successes (but let's not mention the failures- including one which stank the house out and made a friend gag when she walked through the door- oops!)

These recipes are packed full of good fats, and really help to curb the sweet tooth without sugar, and create satiety. So many people I know follow some form of lower carb diet from time to time, and even for those that don't these recipes can work for you too to add variety to you snacks and meals.

Coconut is a fantastic ingredient. I use it in all my Wholeplus products because it's a healthy fat that more ready converts to energy, but also when used in my sugar free recipes it is great since it has a subtle natural sweetness. I often combine it with vanilla and/or cinnamon for an even sweeter experience since both spices give the impression of sweetness.

I will mention now that these bars are very 'dark', so if you are not such a fan of dark chocolate you may wish to add a little sweetener of choice to the coating mixture or use your favourite brand (preferably unrefined) of chocolate. I gave one to my mum and she loved it just as it was- result!  This recipe by My New Roots would be a great one to try of you'd like a sweeter version.

Recipe: Keto Bounty Bars

Makes approx 5 bars

Ingredients

• 1 cup unsweetened, shredded coconut

• approx 6 drops pure stevia (I use this one)

• 2 x 1/2 teaspoon vanilla bean powder or paste (high quality one is essential for best flavour)

• ⅓ cup coconut cream*

• 4tbs coconut oil

• 2tbs cocoa powder

Method:

Mix shredded coconut with coconut cream, 1/2 tsp vanilla bean and a few drops of stevia and blend well with a spoon. Place the coconut mixture on a small cookie sheet lined with parchment and form into a slab. 

Place in the freezer for around 2 hours until frozen and then slice into bars once solid.

n the meantime prepare the chocolate coating. Melt coconut oil in a small sauce pan until liquified, then stir through the cocoa powder, a few drops of stevia and 1/2 tsp vanilla bean until well blended.

Let cool to room temperature but still liquid. Dip the bars in the cocoa mixture, and turn to all sides to coat evenly. The coating will solidify very quickly over the frozen bars, after a minute to so dip them again to get a thicker coating until you have no cocoa mixture left.

hen all bars are all coated put in the refrigerator to harden. The bars can be kept in the fridge or freezer for an ice cream style bar. 

*For the coconut cream, use the thick part of a can of coconut milk. Set the watery liquid aside for a smoothie (not need to waste it!)