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Gluten Free Pecan Coconut Bars (WEM)
Recipes | December 06, 2015
*This recipe makes 4 big bars for about 375 calories each or 6 regular sized bars for about 250 calories each (macros based on 4 big bars)
Ingredients:
coconut oil
2 eggs
1 banana, ripe
1 tablespoon Choc Zero maple syrup
1/4 cup dark chocolate chips
1/2 teaspoon vanilla
1/3 cup coconut flour
1 cup unsweetened shredded coconut
4 tablespoon coconut milk
1/2 cup chopped pecans
Instrucions:
- Preheat oven to 350 degree F. Grease an 8X8″ pan with coconut oil and set aside.
- In a medium sized bowl, whisk together the 2 eggs then mush of the banana and mix well with the eggs. Add the honey and vanilla and mix together.
- Add the coconut flour, mixing together so there are no clumps.
- Add the shredded coconut and coconut milk, mix to combine all ingredients well then spoon the mix into your greased pan.
- Level out the mix and then sprinkle on the chopped pecans and chocolate chips and press them into the batter.
- Cook in oven for about 20-25 minutes (depending on your oven) until the edge is browned. Cut into appropriate portions depending on your goals and enjoy. The leftover bars can be stored in the fridge and heated in the microwave for about 30 seconds to have a quick breakfast or snack later in the week!
Macros Per Bar:
Calories: 380.5
Carbs: 35.4 g
Net Carbs: 18.7 g
Fat: 17.7 g
Protein: 7.4 g
Private Member |
lodz, poland
yummy! I’ve been waiting for some sweet recipes:) Thanks Zuzka:)
Private Member |
ellijay, ga, united states
YUM! All these new recipes! They all look so good! Much to our shock, my husband very suddenly lost his allergy to tree nuts!!! I’ve been enjoying showing him all the things he’s been missing, and he’s been loooooving almonds and pecans! I’ll be trying this one! 😀
Private Member |
ky, usa
I thought bananas were in the earned meal category? Are they free meals? (Crossing fingers)
Private Member |
lodz, poland
hey Rachel 🙂
I used to think the same way, but maybe the portion of the whole cake is big enough to make all this banana sugar vanished 🙂
I don’t know, but I hope it’s true 😀
I love bananas 🙂
Have a good day
XOXO
Magda
Private Member |
I think we need a favorite button for recipes too, this recipe looks awesome!
Private Member |
I love all your recipes… I’m a little confused about how this is a FM. Wouldn’t the banana and honey make this more of a WEM? Just wanna be sure I understand the concept of FM versus WEM. Thanks for your help Z! 💕
Private Member |
lake tahoe, nv, usa
It’s the total net carbs that also count and if you have enough fiber, fat and protein in the recipe that balances out the ratio, it can contain some sugar without making the meal a WEM. This recipe is walking a thin line but I’d still consider it an FM.
Private Member |
Got It! Thanks so much! XOXO
Private Member |
I’m so glad you ask! That was my question!!
Private Member |
lake tahoe, nv, usa
It is but as Magda said, you won’t be eating the entire cake and the rest of the ingredients balance the ratio.
Private Member |
seattle, washington
Sounds good. Going to make Schweddy Balls this Christmas? 🙂
Private Member |
I tried this yesterday and it came out pretty good. I don’t really like the taste of coconut thogh, can it be replaced with almond flour?
Private Member |
washington, usa
Yum!! Going to make these later today!
Private Member |
kraków, poland
Is there good to use walnuts instead of pecans? Or better to use cashews? Or almonds? 🙂
Private Member |
angels camp, ca, usa
I used walnut because I have them and added almond extract so good the pecans are just lower in carbs
Private Member |
ohio, united states
I hope the recipes are in the new book !
Private Member |
How much coconut oil? No quantity is listed.
Private Member |
Sorry, didn’t realize it’s for the pan. Nevermind.
Private Member |
I love all your recipes… I’m a little confused about how this is a FM. Wouldn’t the banana and honey make this more of a WEM? Just wanna be sure I understand the concept of FM versus WEM. Thanks for your help Z! 💕