Healthy Natural Chocolate Protein Bar Recipe (with PB2)

Natural Chocolate Protein Bar Recipe

Pretty much every recipe I post seems to being with some variation of 'I love chocolate'. And it's true! It is definately the one thing I practically live on and can honestly say after going a year without it... I am so happy to be a chocolate addict again..! When people say 'chocolate', you'd be forgiven if the first pictures that come to mind were large bars of animal fat and sugar ridden Dairy Milk and Galaxy bars. Or sugary caramel and biscuit stuffed Twix or Mars bars. Cocoa in itself is actually healthy and contains antioxidants that are good for the body (and the soul!). I actually prefer dark chocolate (the darker the better..!), as it has a much richer cocoa taste and nicer texture in my opinion. Although I do indulge slightly in Cadbury's chocolate, I must limit my amount of sugary treats due to hypoglycemia.. therefore due to the much lower sugar content of dark chocolate it is also much nicer to your blood sugar!
 Whether you're trying to get healthier / fitter, lose weight or have blood sugar control issues, it doesn't mean you have to give up on delicious chocolatey treats. These protein flapjack bars are all natural (containing dry milk powder instead of protein powder), packed full of nutrition and taste (dare I say) even better than those store bought factory produced mass bars.
  Although I am trying to track my protein intake to help in building muscle mass at the moment, I do not take any protein supplements or powders for a number of reasons. One of these is that people do not seem to realise that they probably get enough protein in their diet already (protein comes in so many forms; meat, fish, dairy, nuts etc) but too much can actually be harmful to the liver. Therefore I have substituted a more natural way to get a protein boost through ingredients such as dried milk powders (which was initially suggested by my nutritionist). Also, pre-made protein bars (especially in the UK) seem to full of additives, sugars and artificial ingredients that just don't need to be there. (An exception that I do buy is Nakd's fruit, oat and nut bars which contain only natural ingredients and no powders, additives or added sugars but pack a good amount of protein!).

I'm a guilt-free treat.. believe it!

Makes : approx. 9 bars

Ingredients

Base:

35g Oat Flour (I made my own by grinding rolled oats until very fine)
20g Rolled Oats
1 Tsp Maple Syrup (or other liquid sweetener such as agave or honey)
1 Banana, mashed (approx. 75g to 85g)
1 Tbsp PB2 (alternatively, use any nut butter)
Optional; Dried Skimmed Milk Powder (depending on how much of a protein boost you want, I typically use between 5g to 15g).

Peanut Butter Layer:

2 Tbsp PB2 Chocolate (or PB2 or any nut butter)

Chocolate Layer:

5g to 7g Dark Chocolate (I used Lindt 85% Cocoa)
2 Tsp (approx. 8g) Unsweetened Cocoa Powder
2 and 1/2 Tsp Maple Syrup (or other liquid sweetener)
1 Tsp Extract (Ones I have used; Orange, Vanilla, Peppermint, Caramel and Strawberry)

Method

• Preheat oven to 180C and line / grease a baking tray.
• In a bowl, mash banana until smooth and mix in the PB2 and syrup.
• Fold in oat flour and dried milk powder (if using) until well combined.
• Fold in the rolled oats and mix until well coated.
• Place base mixture onto tray and spread / press into a flat square (alternatively use a small square tin).
• Bake for approx. 15 - 20 min until golden brown.
• Allow to cool for approx. 10 min.
• Meanwhile, make up the PB2 (or nut butter) and spread layer on top of the base.
• For the chocolate layer, melt the dark chocolate for a few seconds in a microwave.
• Mix in the syrup and extract.
• Combine in the cocoa powder and mix until the mixture is a slightly thick / fudgy paste.
• Spread chocolate on top of the nut butter layer.
• Allow to cool for a few minutes before slicing into bars.
• Keep in a fridge.

Tips & Serving Ideas

• Use different extracts for different flavoured chocolate coating!
• Add in dried fruit and / or nuts into oat mixture.
• Sprinkle chopped nuts, chocolate chips or dessicated coconut on top of the chocolate layer.
• The milk powder is simply for an added boost of protein and can easily be omitted without any effect on the finished product. (You may also use your protein powder of choice)

 Cara X

Microwave Paleo Healthy Coconut Flour English Muffin Rolls Recipe

Microwave Coconut Flour English Muffin Rolls

If you're one of those people, who may not be a diagnosed celiac, but have some difficulty with gluten and/or what products, I sympathise with you. I have a bit of a wheat intolerance which has made me stay away from many wheat based and flour based foods, which can be quite daunting and depressing since these seem to be the best types of foods! Think cakes, pizza, tortillas, bread, pasta.. these foods I have been avoiding for some time. If you are a celiac, you understand this situation even better, which is why I'm sharing this life altering recipe with you! (Alright, maybe not life altering ..but it surely brings some excitment to a lunch or two!)

Like muffins... but better!

For months I have been jealous of those who could have a hot buttered bread muffin or roll with their soup or a fresh ham salad sandwich.. only to discover that just by using a couple of clever ingredients, great, healthy and wheat free alternatives are possible!

Alternatively, use a ramekin instead of the mug.

Coconut flour is a wonderful gluten free flour containing no wheat and is the key ingredient to this recipe. If you've never baked with coconut flour before, I must warn you that in baking mixtures, a little goes a long way. It needs a great deal of wet ingredients compared to other flours and is very dense. Although, for me, it has proved the best gluten and wheat free flour that produces the most similar results to ordinary flours.

Baking has never been easier..!

Missing a simple slice of hot buttered toast, I began searching for coconut flour bread recipes. This resulted in realising how many eggs would be needed for my loaf pan (think minimum 12), and the fact that I did not have this many eggs to use on this bread. Upon searching a little more however, I stumbled upon some single serve english muffin recipes, using only 1 egg, ready in 1 minute and baked in its mug in a microwave! Perfect!
   This produces one great tasting wheat and gluten free english muffin alternative that could be easily adapted to your required needs. Want a roll for some homemade soup? Leave plain or add some chopped onion, cheese or chives. Want to make a mugcake? Add agave, honey, sugar, cocoa or cinnamon. You could also make a fruit mugcake, blueberry muffins or a chocolate chip muffin mugcake! All this with none of the illness or bloating afterwards.. too good to be true? Try it!

Yum!

Remember that coconut flour baking goods are very dense and filling, therefore a small serving is enough to fill you up.



This recipe was adapted from healthylivinghowto.com.



Ingredients
1/2 Tbsp Butter
1 Egg (Large)
1Tbsp Coconut Flour
1 to 1 1/2 Tbsp Flaxseed Meal
1/2 to 1 Tsp Baking Powder

Directions

•  In a mug, place the butter and melt in a microwave (a few seconds).
•  Beat in the egg.
•  Mix in the coconut flour, flaxseed and baking powder.
•  Add any additional flavourings.
•  Microwave on high for approx. 1 - 2 minutes. 
•  Cut in half, and enjoy!

Tips & Serving Ideas

•  Add a flavouring such as vanilla, almond or strawberry extract.
•   For a sweet tooth, add 1 to 1 1/2 Tsp of agave, honey or sugar.
•   Add shavings of cheddar cheese with 1/2 Tsp chives.
•  Add in blueberries, chopped strawberries, candied orange peel and zest, or dried fruits.
•  Mix in cocoa  powder or melted chocolate, and chopped up chocolate or chocolate chips!
•  To make a teacake, mix in 1/2 raisins or sultanas, 1 Tsp mixed spice and 1/2 Tsp ground nutmeg.
•  When split, it is possible (and delicious!) to toast the slices.
•  Serve warm with plenty of butter and/or jam, use as a soup accompaniment or make a mini sandwich! 

Cara X