Low Carb Energy Bars

Gary’s “Choconut Low Carb Manna” Low Carb Energy Bars 

The following recipe is one I created for the purpose of having an “everyday snack bar” that goes along with my low-carb diet, and replaces all those little snacks I normally eat in between meals that may result in inbalanced nutrition.  With these bars, I can keep easier track of my daily calories, AND have a convenient, tasty snack at hand. 

The recipe as designed below will make “1 cuisinart full” of mix, fit into a medium baking pan (8x8, 7x10, etc), and if cut into 12 bars, each will have about 340 calories, which will be 23% protein, 69% fat, and 8% carb.  I also have a Protein Bar Calculator I created in Excel for the recipe, which you can use to adjust the nutrition ratios to suit yourself, if you desire.  You can also adjust the amount of sweetener to suit your personal taste – I use 1oz stevia, and 1oz xylitol or other sugar substitute
(warning: too much low carb sweetener may cause gastro-intestinal distress) 

INGREDIENTS:

5 oz (140G) Dried Coconut
9 oz (252G) Roasted Mixed Nuts
(any nuts but peanuts are fine)
7 oz (196G) Whey Protein
1/3C (40G) Oat Bran or Flax Meal
8 Squares (112G) Unsweetened Chocolate
2 oz (56G) Low Carb Sweetener (Stevia, Xylitol, Sucralose, etc.) 

Liquid Ingredients:

1T vanilla
1/2t baking soda
Squirt of lemon juice
10oz water
(1 can coconut milk can also be used – if used, add 2 more servings whey protein/1 serving less coconut meal for the same nutrient ratio -- also, cook for 10' longer) 

Instructions:

(note: if you don’t own a kitchen scale, 1Cup=about 120G)

Turn on oven to pre-heat at 325 degrees (165C). Measure and add all solid ingredients to the cuisinart.  Turn it on, and leave running until all ingredients are crushed and well-mixed.  Add all liquid ingredients through the top of cuisinart while still running.  You may need to “pulse” it to get everything well-mixed. Add to well-oiled baking pan, and bake at 325 degrees for 25 minutes. Remove, cool, cut, and enjoy!