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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.

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