Everyone likes a sweet treat every now & then….now you can enjoy one & feel good doing it – guilt free!!
The raw cacao will give you energy, is an antioxidant & contains theobromine (a mild, natural stimulant to help keep us focus). Unlike caffeine, it doesn’t strongly stimulate the nervous system but aids the release of endorphins to help lift out mood. The agave syrup is mainly fructose & gives a low GI score of 42, whilst containing fibre, calcium, iron & vitamins B & C. The coconut oil is a healthy saturated fat which helps support the immune system since it contains lauric acid (a proven antiviral, antibacterial & antifungal agent), & is easily digested & absorbed – so if you haven’t started cooking with….start now!! I use it as my oil of choice now since it tastes great & can be heated to high temperatures & not become damaged. And of course the nuts are full of protein, good fats, calcium, magnesium, potassium & zinc!!
LA Confidential Nut Bar
2 1/2C coarsely ground walnuts
2 1/2C desiccated coconut
1/3C agave syrup or manuka honey
1/4C melted coconut oil
1/2tsp sea salt
1tsp vanilla essence
1/2C desiccated or flaked coconut
1/4C roughly chopped walnuts, or others you prefer
1/4C agave syrup or Manuka honey
1/4C coconut oil
2Tbsp unsweetened coconut milk
1C raw cacoa powder
Preheat oven to 180°C
Line rectangular baking tray with baking paper
Combine the nut bar ingredients well in a food processor (or like my…in a bowl with wooden spoon!). Press mixture into baking tray evenly. Bake for 15-20mins or until golden brown.
Whilst nut bar is cooking, toast the walnuts in non-stick frying pan over medium heat, stirring constantly for 1-2mins. Now add in the coconut & continue to stir for another 2-3mins. Set aside.
Once the nut bar is cooked, let it cool a little – but not completely.
In saucepan combine the agave/honey, coconut oil & coconut milk & cook over medium heat. Stir continuously until all the oil & agave/honey have melted, & the mix is hot but not boiling. Remove from heat & whisk in cocoa powder. Stir until mixture is silky smooth.
Spread the warm chocolate glaze evenly over the warm bar. Sprinkle with the toasted coconut & walnuts. Refrigerate for at least 30mins or until the chocolate sets. When set, remove from fridge & cut the bar into 4cm squared pieces. Store in airtight container.
From the Wellbeing magazine #144, chef Kate Mcaloon.