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Low Carb Coconut Cashew Bars (FM)
Recipes | May 20, 2016
*this recipe yields 6 bars and no baking is required!
Ingredients:
- 1 cup Almond Flour
- 1/4 cup Butter (melted)
- 1/4 cup Sugar Free Maple Syrup (recipe below)
- 1 tsp. Cinnamon
- 2 tbsp powdered sugar substitute (I use Swerve)
- 1 pinch Salt
- 1/2 cup Cashews
- 1/4 cup Shredded Coconut
Sugar Free Maple Syrup
- 3/4 Cup Water
- 1/4 Cup Powdered Erythritol
- 1 Tbsp. Unsalted Butter
- 2 1/4 tsp. Coconut Oil
- 2 tsp. Maple Extract
- 1/2 tsp. Vanilla Extract
- 1/4 tsp. Xanthan Gum
- 1/2 tsp. Cinnamon
Instructions:
- Start with the maple syrup: In a microwave safe container mix butter and coconut oil and microwave for about 30 – 40 seconds until melted. Add the remaining ingredients and mix well. Microwave for another 40 – 50 seconds. Let it cool down. You can place it into a freezer for a few minutes to make it cool down faster.
- Make the bars: in a large bowl mix the melted butter with sugar free maple syrup. Then add the dry ingredients and combine until a dough is formed. Crush the cashews into smaller pieces and add them to the dough.
- Line a medium size baking dish with parchment paper and spread the dough into a 1/2 inch tall even layer. You can sprinkle the top with some additional shredded coconut and cashew pieces. Let the dough chill in the fridge and then slice into 6 even portions.
Macros Per Bar:
Calories: 284.8
Carbs: 8.1 g
Net Carbs: 4.8 g
Fat: 26.9 g
Protein: 6.2 g
Private Member |
uk
Sugar free maple syrup- this totally made my day. I can’t stop giggling :)This takes low carb diet to whole new level of craziness. Not trying to offend anyone but if you are really so scared of maple syrup or sugar generally then maybe don’t make this kind of desserts at all? Syrup made out of butter and oil – very funny.
Private Member |
ellijay, ga, united states
My husband’s from New England and introduced me to the real stuff. (LOL, fake is a no-no to suggest to him! Ha! We keep a huge jug in the fridge of pure syrup!) Stores where I grew up have the imitation flavored “syrup” everywhere and yeah, it sure isn’t the same! 😉 It’s not bad…until you’ve tried the real thing. I’m spoiled, now! Nice to have an option for making it a Free Meal in a pinch, though. For me, I’d probably change it to a Workout Earned meal and just add the real stuff! Yummmmmm! 😀
Private Member |
uk
Aw nothing better than real deal right? I have real honey in my cupboard and eat it daily – pure heaven. And my go to sugar is demerera sugar – love the crunchy caramel like taste. I’m trying to get into eating blackstrap molasses right now as I’m anemic and trying to raise my iron levels – the taste is terrible so far 🙂
Private Member |
Totally get it. This maple syrup recipe is in my opinion not a really good one – I would never use it for anything else. I guess it just works for these particular bars or in baking, but I wouldn’t pour it over my pancakes 🙂 It’s just nice to have this FM option. Also if you’re good at balancing your carbs throughout the day, then having a real maple syrup in this recipe is not going to impact you negatively. Besides it’s less than 1 tbsp of real maple syrup for one bar.
Private Member |
switzerland/, france
oh yikes…I’d rather use real maple syrup than making up one (though all ingredients are OK). When following low FODMAP nutrition, maple syrup is better tolerated/digested than erythritol or xylitol (any alcohol forms of sugars). So there is no question for me to take the real stuff out…and I respect and honor maple for what they give us 🙂
Private Member |
Yeah, sugar alcohols aren’t any better for you than actual honey, syrup or sugar … They might have the effect on your body composition that you’re going for, but are probably not making you healthier. I’ll just stay away from deserts until I’ve earned one with the real stuff in it.
(Also made the mistake before of eating too much “sugar-free” stuff, and the sugar alcohols in it gave me some bad digestive trouble)
Private Member |
seattle, washington
Zuzka has a sweet tooth and wants both worlds is all. I haven’t tried this syrup yet, but in the past things she suggested were good. Yet I also understand using honey or maple over made up syrups. Some people do have serious issues with blood sugar and insulin problems.
Private Member |
tx, usa
This recipe reminds me a little of the pecan and coconut recipe you have here. I made that a couple of weeks ago and really enjoyed it! I think this one will be too! Thank you Z for posting the recipes!
Private Member |
I personally really want to try this syrup! It is so hard to have such a sweet tooth D: Can’t wait to try this!
Private Member |
We all know Zuzana is all about her diet. If she used real maple syrup on a regular basis she probably wouldn’t stay in ketosis. I always say take with you what you like and if it’s not for you keep it moving. It’s great that she is posting these recipes for everybody to view, not just subscribers.