neil in gemini space
snack bars - 2021-06-19
i have bought and enjoyed eating low carb, some protein, high as i can get fat snack bars. these cost me about GBP 2: could i do better?
many snack bar manufacturers claim all natural ingredients. i can buy natural ingredients: my take on the snack bar.
ingredients
- chocolate (90-100%) 100 grams
- nuts (your choice) 50 grams
- coconut (flakes or dessicated) 30 grams
- dried fruit; chopped (fig or date) 20 grams
- inulin (chicory root extract) 5 grams
- fennel seeds 5 grams
- salt 1 gram
- ginger powder 1 gram
process
- melt chocolate (i nuke mine but up to you).
- blend, smash, chop dry ingredients (nuts, coconut, fennel, salt, ginger) to taste.
- mix dry ingredients with melted chocolate.
- mix in inulin and dried fruit.
- pour into mold (use ghee, butter, or coconut oil as separator for the mold).
- allow to cool and set; after initial cooling put in fridge.
- when set cut remove from mold and chop into suitable sized bars or chunks.
- enjoy.
nutrition for a 30 gram bar or chunk, approximately, ish!
- protein: 3.47 g.
- fat: 14.90 g (sat: 7.38g, mono: 5.24g, poly: 1.06 g).
- carbs: 8.63 g (fibre: 4.89 g, net: 3.74 g).
- nuts: 50/50 hazelnuts, almonds.
this will vary with your choice of nuts and other ingredients.
other stuff
- cost is about the same as shop bought. chocolate is the most expensive ingredient.
- i think that this style of snack bar could easily be only 33% chocolate and still maintain integrity (physical, not moral).
- i soak my nuts before i eat them or use them in recipes.
- inulin is there for our bugs.
2021-06-19 - snack bar chunks image (85K).
2021-03-28 - my thoughts on nuts that i might eat.
2021-03-29 - why i soak my nuts.
2021-03-20 making ghee, or something like it.
2021-06-19 - wikipedia (must be true!) article on inulin.
---
return to gemini.mingmengtou.org index page.
---
neil.gemini@mingmengtou.org
content licensed CC-BY-SA 4.0 unless stated.
Source