Nutritionist Approved Recipe: Coconutty Bars
Updated: Sep 5, 2021
1 cup Almond Flour 1 cup Shredded Coconut
1 cup Rolled Oats
2 Ripe Bananas
1/2 cup Peanut Butter
1 tbsp Chia seeds
2 tbsp Flax seed meal (ground flax seed)
6-8 oz Almond milk
1/3 cup Dark Chocolate chips (or 60 g of dark chocolate bar)
1 tsp Honey (or substitute with Agave syrup, or 1/3 tsp Stevia)
* you can double this serving if you prefer a sweeter taste *
1/2 tsp Cinnamon
1/2 tsp Vanilla Extract
For the Chocolate Drizzle
1/4 cup Dark Chocolate chips
1/2 tsp Coconut oil
Makes 20-21 bites
Prep time: 45-60 mins
No baking needed
1. In a small bowl, place the chia seeds and flax seed meal and pour over the almond milk - or whatever kind of milk you like to use such as almond, coconut, cashew or regular dairy. Mix up the content and let this mixture sit for a few minutes and allow the chia and flax to absorb the milk and expand.
2. In a different bowl - medium to large in size, use a fork to start mashing the bananas. Once you have a soft mash, add in a dash (or two) of ground clove, 1/2 tsp cinnamon, and the 1/2 tsp vanilla extract and mix together.
3. Then, add in the peanut butter (you may also use almond butter if preferred) and honey into the banana mash and mix together.
4. Next, add the chia & flax mix into the big bowl and mix together with your banana mash and nut butter.
5. *This step can be skipped* If you have a coffee grinder, use it to grind up the rolled oats. Only use 2-3 pulses to coarsely break up the oats. To ensure even texture, divide your 1 cup of oats into 3 roughly even amounts and grind each portion separately.
6. You can also use the coffee grinder for the chocolate chips. Again, 2-3 pulses should do the trick in breaking down the chocolate chips into smaller bits. If you end up with uncut or uneven pieces, that is fine- it's better to avoid over grinding the chocolate and ending up with powder. You can also use a large chef's knife to chop down the chocolate chip bits or chocolate bar.
7. In your banana mash bowl, add in your oats meal and 2-3 more dashes of cinnamon and nutmeg and mix well until the ingredients are blended.
8. Add in your shredded coconut, mix and incorporate.
9. Add in the almond flour and chopped chocolate and mix and incorporate until well mixed.
10. Next, spread a long piece of plastic wrap on the counter (about 16-20 inches). Then dumb out the mixture from your large bowl onto the plastic wrap counter. You can work the mixture into a log or a round ball and cover with the wrap. Place into the fridge for about 15-20 minutes. This will help to make it easier to work the mixture into our bite size treats.
11. If you have a kitchen scale, it can come in handy. The mixture should weigh around 800 grams. For the perfect bite-sized treat, I like to measure them out into about 40 gram pieces. This will yield 20-21 pieces. (If you prefer a larger treat, feel free to follow your own measures at this point.)
12. Now that you have your bite sized pieces, you can form them into little squares or balls. Prepare a shallow bowl or plate nearby with about 3 tablespoons of shredded coconut. Also, keep a tray lined with wax paper or large Tupperware container nearby to store your finished treats.
13. Press or roll your bite sized treat in the shredded coconut. Make sure to cover all sided and edges. Set them aside, while preparing the melted chocolate.
14. In a small bowl, add about another 1/4 cup of dark chocolate chips (or 30-40 grams of a dark chocolate bar) with 1/2 teaspoon of coconut oil. Place this in the microwave for 1 minute. Take out and mix (at this point the chocolate will still be pretty solid). Place the chocolate bowl in the microwave again and heat for another minute. You may need to repeat this one to two more times. This process ensures that you do not burn the chocolate.
15. Now that you have a smooth molten chocolate mix, use a small form or teaspoon to drizzle your bite size treats. If you are feeling particularly indulgent, you can even dip in your bites for more chocolate coverage (you may need to melt more chocolate to cover all your pieces).
16. Once all treats are drizzled or covered in chocolate and placed in their Tupperware or container, place in the fridge for 45-60 minutes to let the chocolate harden.
You can enjoy your treats the same day after cooling in the fridge, but they tend to be a bit moist. I would recommend letting them set for a day or two for best enjoyment.
Since all ingredients are vegan, these bites will hold up and last for a while. These bites will last in the fridge for 14-18 days - if they're not already gone before then.
Calories: 147 kcal
Carbs: 11 g
Protein: 4 g
Fat: 11 g
Fiber: 3 g
Looking for other sweet treats? Check out my Lemon Loaf Cake!