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Healthy Caramel Nut Bar

The ultimate healthy snickers nut bar

A guilt free recipe that has it all! This healthy snickers bar is the perfect alternative to those sugary snacks like picnics and snickers. I am forever searching for that delicious morsel of goodness to satisfy those never-ending day to day sweet cravings. As always, this is a gluten free treat and is perfect for that occasional sweet splurge!

In all honesty, this recipe coming together was a bit of a fluke. I was trying to get a base perfected for another recipe, then one thing lead to another and I sort of just kept rolling with it. Once I saw that it was coming together as the perfect “base” I thought this would make a great bar and what you see is the final product.

I opted for coconut flour and almond meal as the core ingredients for this base. This makes it slightly nutty, gluten free and for it to hold reasonably firm when moulding.

Coconut Flour: Not actually a ‘flour’ and is made up completely of pure coconut (the meat, dried out – normally by baking). I love incorporating coconut flour wherever I can in my recipes, not only because I find it easily digestible but it also is a heavy hitter in regulating blood sugar levels (which is what you want after trying to hit that sweet spot).

Almond Meal: Much like coconut flour, is ground up almonds. Almonds and Coconuts are one of the two most commonly used things in my pantry and fridge, from almond milk, coconut butter right down to dehydrated coconut meat for a little snack. Almonds are a wonderful source healthy fats along with macronutrients and also micronutrients, which together make for prolonged energy.

Caramel Nut Bar
Caramel Nut Bar

Healthy Caramel Nut Bar

Prep Time: 5 minutes

Cook Time: 45 minutes

Total Time: 50 minutes

Serving Size: 3

Ingredients


  • Ingredients

  • (Base)

  • • 1 cup of vanilla protein powder

  • • 1 cup almond meal

  • • 2 tablespoon coconut flour

  • • 1 teaspoon ground peanuts

  • • ¼ cup of almond milk (unsweetened)

  • (Caramel Goodness)

  • • 5 pitted medjool dates, soaked in hot water

  • • ½ cup of coconut milk

  • • 1 drop of caramel stevia extract (can omit)

  • (Chocolatey Goodness)

  • • 100g dark choc or cacao nibs

  • • ½ cup of your favourite nut (I chose peanuts and almonds)

Instructions


  • In a large bowl, combine you base ingredients until you form a soft dough ball. On baking paper, mould the dough into bar shapes (or any desired shape!) Pop in fridge to firm up.?

  • Over a low heat, simmer the dates, stevia and coconut milk for 30 minutes. Once a deliciously caramel texture and flavour occurs, blitz in a food processor/stick blender to make it smooth. Pop back over heat for approx. 3 minutes to thicken.?

  • Over a double boiler (saucepan filled with 3cm of water, heat proof bowl ontop) pop the dark choc/cacao and melt slowly.

  • Grab your bars out of the fridge, layer with the caramel and sprinkle with the nuts (you don’t have to use nuts) if you want that crunch, you can also add in puffed quinoa, seeds, puffed rice etc.

  • Drizzle over and coat the bars with the chocolate and leave to set in fridge for a couple of hours.

http://krumbled.com/healthysnickersrecipe/

If you like what you see? Check out my gluten free Lamingtons!

Kx

Healthy Watermelon Ice Blocks – the perfect nutritious Summer treat

Summer has well and truly hit Australia! So, what better way to celebrate the warm balmy nights ahead of us, than to create some seriously delicious and healthy super green watermelon ice blocks!

These healthy watermelon ice blocks are perfect for those fussy eaters (kids or adults) who simply refuse to eat their greens. I for one, have an extremely fussy father in-law who is old school, and avidly avoids my cooking when he knows he will be staying the night. To put things in perspective, the “weird green stuff” never gets eaten and my dogs are always left to help hide the evidence of his inability to devour nutritious food.

So, I am always on the hunt for ways to disguise healthy food. Enter, my healthy watermelon ice blocks – father in law approved!

My secret weapon? No it isn’t blending kale until you can’t taste it, and no it isn’t going to the supermarket and spending hundreds of dollars on ingredients.

Using just a few ingredients, each ice block has over 18 servings of vegetables and your fussy eaters will not be the wiser.

How?

I have used Nature’s Way SuperFoods Greens + and Greens + Wild Reds which are packed full of antioxidants and nutrient dense superfoods. Perfect for those busy bodies who want those essential vitamins, minerals, antioxidants and amino acids, in one hit.

Watermelon Ice Blocks

Ingredients


  • Watermelon Layer

  • ½ of a watermelon quarter (scooped out and deseeded)

  • 500ml H2Melon [https://h2melon.com/]

  • 60g Nature’s Way Greens + Wild Reds [http://www.naturesway.com.au/superfood/]

  • Coconut Layer

  • 1 can of organic coconut milk

  • 1 tablespoon rice malt syrup

  • Green Layer

  • 30g Nature’s Way Greens Plus (tropical flavour) [http://www.naturesway.com.au/superfood/]

  • 300ml Coconut Water

Instructions

    1st layer:

  • In a blender, blitz all of the watermelon layer ingredients. Once blended, fill the ice block moulds until approx. ¾ of the way full.

  • Leave to set in freezer for 2-3 hours.
    2nd layer:

  • In a bowl, stir in ingredients.

  • Pour on top of the watermelon layer, half way of the remaining space.
    3rd layer:

  • In a bowl / or blender, mix the ingredients together. Taste, and if too strong, dilute with coconut water.

  • Pour on top of the coconut layer and leave to set overnight.

Optional: I used cacao nibs for the ‘seeds’ however mine seemed to drop down to the bottom! I would suggest leave your watermelon layer to set for 30 mins, then drop them in.

http://krumbled.com/healthy-watermelon-ice-blocks/

Kx

Guilt Free Treats

These little gems make a regular appearance on special occasions. They are the perfect treat without that guilt. Get creative and dip them in your favourite nuts, coconut, chia seeds, LSA, seeds…anything your heart desires!

Dipped Srawberries

Ingredients


  • A punnet of strawberries

  • 1 cup cacao nibs/dark chocolate

  • 2 tablespoons cacao powder

  • 1 teaspoon stevia

  • 1 teaspoon cinnamon

  • 1/2 tablespoon coconut oil

Instructions


  • 1. Combine all ingredients in a microwavable safe bowl. Zap in 30 second intervals, stirring regularly until the nibs/choc is melted. You can also do this over a double boiler on the stove.

  • 2. Once fully melted, dip your strawberries in. Re-Dip your strawberries in your desired coating (I have chosen shredded coconut, crushed pepitas and chia seeds.

  • 3. Let set in the fridge for approx 20-30 mins.

http://krumbled.com/dipped-strawberries/

Kx