Results 1 to 10 of 10

Thread: Coconut crack bars

  1. #1
    Paleo maintenance rocks!
    maintainer
    half century
    Plumfoodie's Avatar
    Join Date
    19th April, 2011
    Location
    Devon, UK
    Posts
    2,225
    Rep Power
    51
    Diet: Primal diet + kettlebells
    Height: 5ft8in
    Start Date: January 2011
    Start Weight: 200lb
    Current Weight: 137lb
    Goal Weight: 150lb
    Goal Date: 14 October 2012


    BMI Information:
    Start BMI: 30.4
    Current BMI: 20.8
    Goal BMI: 22.8


    Statistics:
    Total Weight Loss: 63lb
    Weight to Lose: -13lb
    % Lost 31.5%

    Coconut crack bars

    Made these as an Easter treat - yum!! I also added some cocoa nibs and finely chopped soaked/dehydrated almonds and rolled the mixture into balls instead of bars. They were actually quite sweet and next time I will try them with less maple syrup and make up the missing volume with coconut milk; maybe 1/8 cup of each.

    Says they will last in the fridge for at least a few weeks... hmm... this relies on them not all being eaten before then.



    Coconut Crack Bars


    Makes 6-8 bars


    1 cup shredded coconut (unsweetened) (80g)
    1/4 cup pure maple syrup (or 1/4 cup water and 2-3 nunaturals stevia packs)
    2 tbsp virgin coconut oil
    1/2 tsp pure vanilla extract
    1/8 tsp salt


    Combine all ingredients in a food processor. (Perhaps you can mix by hand if you don’t have a food processor, but I haven’t tried.) Squish into any small container (I used a 75 inch) and fridge for an hour before trying to cut. (Or freeze for 15 minutes.) Can be stored in the fridge or freezer, for at least a few weeks.
    Last edited by cavegirl13 : 23rd August, 2013 at 04:16 PM Reason: Removed link.
    Just keep swinging, swinging, swinging... http://www.minimins.com/kettlebells/




    Final goal:

    under 32% body fat - done, April 2014

  2. #2
    Paleo maintenance rocks!
    maintainer
    half century
    Plumfoodie's Avatar
    Join Date
    19th April, 2011
    Location
    Devon, UK
    Posts
    2,225
    Rep Power
    51
    Diet: Primal diet + kettlebells
    Height: 5ft8in
    Start Date: January 2011
    Start Weight: 200lb
    Current Weight: 137lb
    Goal Weight: 150lb
    Goal Date: 14 October 2012


    BMI Information:
    Start BMI: 30.4
    Current BMI: 20.8
    Goal BMI: 22.8


    Statistics:
    Total Weight Loss: 63lb
    Weight to Lose: -13lb
    % Lost 31.5%
    Nice variation: to the basic recipe add 1/4 cup dried mango, diced, and the zest of one lime before running the processor. I used coconut nectar instead of maple syrup. You may also like to reduce the sweetener slightly as the mango is quite sweet.
    Last edited by Plumfoodie : 18th August, 2013 at 08:46 PM
    Just keep swinging, swinging, swinging... http://www.minimins.com/kettlebells/




    Final goal:

    under 32% body fat - done, April 2014

  3. #3
    Im always here!
    Mis-behave's Avatar
    Join Date
    15th July, 2011
    Location
    Middlesex
    Posts
    5,949
    Rep Power
    88
    Diet: Primal eating
    Height: 1.66m
    Start Date: 11 July 2011
    Start Weight: 99.8kg
    Current Weight: 98.4kg
    Goal Weight: 69.9kg


    BMI Information:
    Start BMI: 36.2
    Current BMI: 35.7
    Goal BMI: 25.4


    Statistics:
    Total Weight Loss: 1.4kg
    Weight to Lose: 28.5kg
    % Lost 1.41%
    Almost tempted to go make them now

  4. #4
    Im always here!
    Mis-behave's Avatar
    Join Date
    15th July, 2011
    Location
    Middlesex
    Posts
    5,949
    Rep Power
    88
    Diet: Primal eating
    Height: 1.66m
    Start Date: 11 July 2011
    Start Weight: 99.8kg
    Current Weight: 98.4kg
    Goal Weight: 69.9kg


    BMI Information:
    Start BMI: 36.2
    Current BMI: 35.7
    Goal BMI: 25.4


    Statistics:
    Total Weight Loss: 1.4kg
    Weight to Lose: 28.5kg
    % Lost 1.41%
    Made them .. They are nice - luckily not as moreish as I imagined .. I just had one bar can see them being better dipped in dark chocolate with maybe some sugar free jam on top... Then dipped in chocolate

  5. #5
    Paleo maintenance rocks!
    maintainer
    half century
    Plumfoodie's Avatar
    Join Date
    19th April, 2011
    Location
    Devon, UK
    Posts
    2,225
    Rep Power
    51
    Diet: Primal diet + kettlebells
    Height: 5ft8in
    Start Date: January 2011
    Start Weight: 200lb
    Current Weight: 137lb
    Goal Weight: 150lb
    Goal Date: 14 October 2012


    BMI Information:
    Start BMI: 30.4
    Current BMI: 20.8
    Goal BMI: 22.8


    Statistics:
    Total Weight Loss: 63lb
    Weight to Lose: -13lb
    % Lost 31.5%
    Quote Originally Posted by Mis-behave View Post
    Made them .. They are nice - luckily not as moreish as I imagined .. I just had one bar can see them being better dipped in dark chocolate with maybe some sugar free jam on top... Then dipped in chocolate
    Hm, I think you are venturing towards more moreish territory there... ;-)
    Just keep swinging, swinging, swinging... http://www.minimins.com/kettlebells/




    Final goal:

    under 32% body fat - done, April 2014

  6. #6
    Im always here!
    Mis-behave's Avatar
    Join Date
    15th July, 2011
    Location
    Middlesex
    Posts
    5,949
    Rep Power
    88
    Diet: Primal eating
    Height: 1.66m
    Start Date: 11 July 2011
    Start Weight: 99.8kg
    Current Weight: 98.4kg
    Goal Weight: 69.9kg


    BMI Information:
    Start BMI: 36.2
    Current BMI: 35.7
    Goal BMI: 25.4


    Statistics:
    Total Weight Loss: 1.4kg
    Weight to Lose: 28.5kg
    % Lost 1.41%
    I think so too lol.. They are sounding like cherry ripes (Australian coconut bar)

  7. #7
    Regular Member
    MissClara's Avatar
    Join Date
    19th January, 2014
    Posts
    52
    Rep Power
    1
    Sound better with mango...i dont link coconuts that much

  8. #8
    Im always here!
    Mis-behave's Avatar
    Join Date
    15th July, 2011
    Location
    Middlesex
    Posts
    5,949
    Rep Power
    88
    Diet: Primal eating
    Height: 1.66m
    Start Date: 11 July 2011
    Start Weight: 99.8kg
    Current Weight: 98.4kg
    Goal Weight: 69.9kg


    BMI Information:
    Start BMI: 36.2
    Current BMI: 35.7
    Goal BMI: 25.4


    Statistics:
    Total Weight Loss: 1.4kg
    Weight to Lose: 28.5kg
    % Lost 1.41%
    Just made some cherry coconut bars .. Yummy!
    Just swapped the maple syrup for sugar free jam no salt or vanilla

  9. #9
    Ari
    Ari is offline
    Regular Member

    Join Date
    29th March, 2014
    Posts
    23
    Rep Power
    0
    Sounds delicious. I want to make some now!!!!!

  10. #10
    Paleo maintenance rocks!
    maintainer
    half century
    Plumfoodie's Avatar
    Join Date
    19th April, 2011
    Location
    Devon, UK
    Posts
    2,225
    Rep Power
    51
    Diet: Primal diet + kettlebells
    Height: 5ft8in
    Start Date: January 2011
    Start Weight: 200lb
    Current Weight: 137lb
    Goal Weight: 150lb
    Goal Date: 14 October 2012


    BMI Information:
    Start BMI: 30.4
    Current BMI: 20.8
    Goal BMI: 22.8


    Statistics:
    Total Weight Loss: 63lb
    Weight to Lose: -13lb
    % Lost 31.5%
    Quote Originally Posted by dr.v.richard View Post
    sounds great but can i try with apple...
    They're very accommodating, as long as the proportions of dry/liquid/fat are the same so they keep their shape. Go for it!
    Just keep swinging, swinging, swinging... http://www.minimins.com/kettlebells/




    Final goal:

    under 32% body fat - done, April 2014





Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

SEO by vBSEO 3.6.0 ©2011, Crawlability, Inc.