Tuesday, March 13, 2012

Coconut Energy Bars

Coconut Energy Bars

After eating primal energy bars and all its variations almost daily for the past seven months, I got kind of tired of them.  The problem with all these primal/paleo/clean energy bar or trail mix recipes online is that they have so much added sugar (though sometimes natural) and not enough protein.  I do not know if the sugar is to help the final product stick together or for flavoring purposes, but regardless, it is not what I am looking for.  A few weeks ago, I came across a coconut bar recipe from Elana's Pantry and modified it to fit my wants.  Also, as an added bonus, they are easier to make!


I made this recipe a bunch of times and I think I found the right modifications.  I brought a batch of these to the Sac Town Throwdown and they were a hit!  Though you should not eat these all day, the beauty of energy bars is that they are so convenient and hassle-free.  Hope you enjoy them!

Here is the recipe with my modifications, to make them more energy bar like, instead of a dessert.  There is 106g of protein per batch!  Here is the link to the original recipe, which is also great but I think, a little too sweet.

Tools:

Ingredients:

Instructions:
  1. Gather all ingredients.  Melt the coconut oil in the microwave, or whatever way you prefer.  Preheat the oven to 350F.  
    2. Ingredients.
  2. Mix the eggs, coconut milk, vanilla, and coconut oil in the food processor.  Pulse until smooth.
    3. The coconut milk is in chunks because I put some in the fridge to make whipped cream the other day and had extra.
  3. Pulse in the almond flour, coconut flour, unsweetened shredded coconut, Progenex, and salt.  For those who have a fancy food processor: If you pulse it for too long, the mixture becomes like a super smooth butter-like texture.  If it turns out like this, bake it for approximately 20 minutes or it will burn.  For a more cake-like texture (and also in my opinion, tastier), stop pulsing when everything is mixed up (~<10s).  For those who have a smaller food processor, like a 4-cup, add in what you can (you won't be able to add all of it) and mix it (~2 minutes).  Then transfer contents to a mixing bowl and add in the remaining ingredients.  The protein powder can go in last.
  4. Grease the baking pan.  Transfer mixture into the baking pan.
    4. To the baking pan.
  5. Bake at 350F for ~30 minutes.
  6. Cool for 30 minutes and then refrigerate for 30 minutes, or until chilled.  Cut into pieces.
    5. Fresh out of the oven.

    6. Yummy!
Nutritional Information for 1 bar, assuming you make 16 bars (cut into squares), from FitDay.com:
  • Calories: 172.5
  • Fat: 14.5g
  • Carbohydrate: 5g (1.5g from dietary fibers)
  • Protein: 6.6g
That's 130 calories from fat, 20 calories from carbs, and 26 calories from protein.  Or 74% fat, 11% carb, and 15% protein.

Nutritional Information for the entire batch:
  • Calories: 2761
  • Fat: 232g
  • Carbohydrate: 81g (25g from dietary fibers)
  • Protein: 106g

Related Recipes: Primal Energy Bars

10 comments:

  1. I will definitely try this out! Thanks for sharing Jes!!!

    Lyn C.
    Crossfit One World

    ReplyDelete
  2. Jes,

    I ran into a couple hiccups making these... had to hand mix them because my food processor couldn't hold that much liquid and I used almond extract because I was running out of vanilla. These are soooo yummy! I had to put the container away so I wouldn't eat the whole thing at one time! Definitely making these again. Thanks so much.

    Makana

    ReplyDelete
    Replies
    1. I'm glad you enjoyed them! I also have the smaller food processor, and it doesn't hold all the ingredients. I remember being able to fit everything except for the Progenex. So I hand-mixed the Progenex in. Same turnout.

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  3. These look great!!

    How long do they last?

    Rob

    Pal bars

    ReplyDelete
    Replies
    1. Thanks! They last about 2 weeks if you keep them in the refrigerator

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  4. Trying these today! I've made Elana's in the past, but want a recipe without agave, or honey. This looks perfect! Thanks. I'll let you know how it goes.

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  5. I just made these, and they turned out awesome! I did omit the protein powder, and added an extra T of coconut flour, and a few drop of vanilla stevia. I think next time I'll try adding 1 more egg to see if they hold together more, and also double the batch. These aren't going to last more than 1 day in my house! Thanks for the awesome recipe!

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  6. Hi Jes,

    Is it ok to hand mix as I don't have a food processor?

    ReplyDelete
    Replies
    1. Hey,

      Do you have a hand mixer? Doing it by hand might take some time...

      Delete