keto

nut & seed bars

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Yield: 6 servings

Serving Size:  one bar

  • 2 Tbsp (35g) warm nut butter (OR sunflower seed butter)

  • 1/4 cup (75g) keto syrup (ChocZero, or other brand)

  • 1 tsp  vanilla extract

  • 1/4 tsp liquid stevia (or monkfruit)

  • 1 cup (90g) large seeds or nuts 

  • 1 cup (90g) small seeds or nuts (chopped)

  • (optional) 1 Tbsp (10g) chia or flax 

For the Chocolate Drizzle:

  • 1/4 cup (45g) cacao paste (OR unsweetened chocolate OR cacao powder)

  • 1/4 tsp liquid stevia (or monkfruit, or finely powdered keto sweetener)

  • (optional) 2 tsp (10ml) coconut oil (DOUBLE this if using cacao powder)

 

INGREDIENT SOURCING:

ChocZero Syrup: https://amzn.to/2JnVpnE

Sukrin Syrup: https://www.amazon.com/gp/product/B015SAX8ZA/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B015SAX8ZA&linkCode=as2&tag=tph01-20&linkId=0c062e5d3c8928d41ef75cc29ece411e

Almond Butter: https://amzn.to/2DL6KgR

Sunbutter: https://amzn.to/2XtSyQc

Allulose: https://amzn.to/2sFH3YH

Pure Raw Vanilla Bean Powder: https://amzn.to/2Q2Y9Kq

Vanilla Extract: https://amzn.to/2JDscHy

Pumpkin Seeds: https://amzn.to/34aL2xk

Almonds: https://amzn.to/2zz6Y7r

Monkfruit liquid extract: https://amzn.to/2sPL3pJ

Liquid stevia: http://amzn.to/2GD9V8k

Chia Flax Blend: https://amzn.to/2MKFQLh

Tagatose: https://www.iherb.com/pr/NuNaturals-Sweet-Health-Tagatose-1-lb-454-g/46825

Sunflower Seeds: https://amzn.to/2NAt2H0

Cacao paste: https://amzn.to/2IqGvN8

Cacao powder: https://amzn.to/2EtyqXy 

TWEAKS:

Can't get keto syrup? Make your own:

Keto Syrup DIY Recipe: click here USE ALLULOSE OR TAGATOSE

Allergic to Nuts? Use all seeds:

Use only pumpkin and sunflower seeds for the bulk, then use sunflower seed butter instead of any nut butter.

Don't have a loaf pan? Just use cupcake tins or muffin tins, making sure to grease them first.


EQUIPMENT USED:

Heat-Safe Silicone Spatula: http://amzn.to/2nJvc9z

Pyrex Mixing Bowl: https://amzn.to/2HPXprn

Weight Scale: https://amzn.to/2LjURAm

Baking paper: https://amzn.to/2rpTKVY

Loaf pan: https://amzn.to/2NCLZqw

Squeeze Bottle: http://amzn.to/2EayAVe

Magnetic Measuring Spoons: https://amzn.to/2QVq6U5

Micro Measuring Spoons: https://amzn.to/2K9W7ap
("dash", "tad", "smidgen", etc. measurements below 1/4 tsp)

Directions:

1. In a heat-safe bowl warm the nut or seed butter together with the syrup, vanilla and stevia for about 20-30 seconds, whisking well to combine. This can also be done on the stove.

2. Add in the seeds, nuts and any spices you wish to use, mixing thoroughly using a spatula. The mixture will thicken as it cools, so once fully combined I recommend reheating in the microwave for another 30-45 seconds so that it is maleable enough to press into the loaf pan (which should be lined with parchment paper). This final heating also helps cook out any remaining water content from the syrup which will ensure the final bars hold their form and aren't too soft.

3. Once pressed evenly and flattened in the pan, chill in the freezer for 15-30 minutes, then remove from the pan and slice into bars. Return these to the freezer as you prep the chocolate drizzle by melting the chocolate drizzle ingredients together in a heat-safe small bowl using 20-second bursts in the microwave, stirring between each burst to ensure even heating. Either use a fork to drizzle this over the cold bars or put into a squeeze bottle and squeeze even lines of chocolate over the bars.

 

Store at room temperature or in the fridge in an airtight container for up to 2 weeks.

ABOUT TPH

When you're as obsessed with sweets as I am, skipping dessert is not an option, but all the "sugar-free" treats I find in stores/restaurants never quite taste like dessert. After discovering that GOOD low-carb dessert recipes are so hard to find, I started experimenting and creating my own. TPH exists so that diabetics, carb-resistant people like me, and anyone else looking to avoid sugar can enjoy truly decadent desserts that won't cause insulin resistance or tooth decay.

Become a TPH Patron and get special perks here:  https://www.patreon.com/tphketodesserts

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