nut & seed bars
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)
ChocZero Syrup: https://amzn.to/2JnVpnE
Almond Butter: https://amzn.to/2DL6KgR
Pure Raw Vanilla Bean Powder: https://amzn.to/2Q2Y9Kq
Vanilla Extract: https://amzn.to/2JDscHy
Pumpkin Seeds: https://amzn.to/34aL2xk
Monkfruit liquid extract: https://amzn.to/2sPL3pJ
Liquid stevia: http://amzn.to/2GD9V8k
Chia Flax Blend: https://amzn.to/2MKFQLh
Sunflower Seeds: https://amzn.to/2NAt2H0
Cacao paste: https://amzn.to/2IqGvN8
Cacao powder: https://amzn.to/2EtyqXy
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.
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)
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.