Blueberry Oat bars with Coconut and Chocolate

IMG_9214

Makes 16 Bars

  

Ok, so let me explain to you what happens when you bite in to one of these…

First there is crunchy from the top crumble, sweet from the Blueberry with a slight juicy burst, sticky and gooey from the layer of Condensed Coconut milk, depth and Glory from the Dark Chocolate shreds, and then a firm Oat Cookie-like base with a crunch from the Kasha and nuts to keep the whole thing together. Are you with me?

I hope so, these are so worth the 30 minutes in the kitchen.

NOTE: I am eating one as I write and I am telling you, it’s very hard to stop…

Ingredients;

  • 2 C. Gluten free  Oats
  • 1/2 C. Kasha
  • 1/2 C. mixed unsalted nuts, chopped roughly
  • 3/4 C. Coconut oil, soft
  • 1/2 C. Shredded dried Coconut
  • 1/4 C. Cracked Flax seeds
  • 1/2 C. Vanilla Protein powder
  • 1/2 C. Coconut Blossom Sugar
  • 1/2 C. Agave Syrup
  • 1 1/2 C. Frozen Blueberries or a Berry mix
  • 1/3 C. Condensed Coconut milk
  • 1/4 C. Chocolate shreds*
  • + 2 tbsp. Shredded dried Coconut for decorating the top

IMG_9214

Method;

Pre heat the oven to 350 ° F

Line a 8″x 8″ baking tray with baking parchment

Mix the first nine ingredients in a bowl. Divide in 2/3 (bottom) and 1/3 (top).

Place 2/3 of the base mix in the baking pan and press really firm to make a good base.

Top with the frozen Blueberries.

Drizzle over the Condensed milk, add half the Chocolate shreds and cover with irregular “blobs” of the remaining 1/3 base mix. You want to be able to see the Blueberries after baking and the irregular top looks very appealing.

Now sprinkle over the two tablespoons of coconut shreds and the rest of the Chocolate shreds,  place in the middle of the oven. Bake for about 23 to 25 minutes. Remove and let cool completely.

Best is to make it in the evening and let it firm up in the refrigerator overnight. Then carefully cut into squares.

*I cut the Chocolate with a very sharp knife diagonally into very thin slivers.

Enjoy

Myra Xo

IMG_9226

Looking for more great recipes to try?  Be sure to check out these Blueberry Muffins with Streusel topping

Raspberry Almond Breakfast Loaf

IMG_7945

This loaf is great as an afternoon snack or even for breakfast. It’s easier than you can imagine, one bowl of dry ingredients and one bowl of wet ingredients, mix together and bake.

Makes about 10-12 slices.

INGREDIENTS:

Dry ingredients;

  • 1 1/4 C. Oats, ground to flourIMG_7936
  • 1 C. whole Oats
  • 1/4 C. of Soy or Pea Protein powder
  • 2 tsp. baking powder
  • 1 /2 tsp. baking soda
  • 1/2 tsp. Himalayan salt
  • 1/2 C. Coconut flakes
  • 1/3 C. chopped Almonds
  • a handful of dark chocolate chips (optional)
  • 1 C Raspberries and Cherries (pitted) you can use frozen ones

Wet Ingredients;

  • 2 whole organic eggs
  • 1 1/4 C. unsweetened Apple sauce
  • 1 very ripe Banana, mashed
  • 2 tbsp. Coconut oil
  • 1/4 C. Coconut sugar
  • 1/4 C. Plain Soy Yogurt (or regular)
  • 1 tsp. Vanilla extract

INSTRUCTIONS:

Pre heat the oven to 350° F.

Grease a 10″ loaf tin and line with parchment paper.

Mix the dry ingredients in one bowl. Mix the wet ingredients in another. Add the wet to the dry ingredients until just mixed. Do not over beat.

Put into the prepared baking tin and bake for about an hour. Turn half way.

Let cool completely before removing from tin.

Enjoy

Myra Xo

IMG_7945

Looking for more great recipes to try?  Be sure to check out these Summer Cupcakes

Bounty Bars

 

If you like Bounty Bars you really need to give these a try. They are actually good for you. Coconut fat and coconut meat have many health benefits. So if you want to indulge and actually feel better afterwards. Bounty bars are the answer.

  • Coconut speeds up metabolism, providing an immediate source of energy with fewer calories than other fats.  It kills hunger for several hours too.
  • Improves Heart health by providing healthy short chain and medium chain fatty acids (MCFA) that are essential to good health.   and help to lower the risk of atherosclerosis and protect against heart disease. Coconut fat also contains a large amount of Lauric acid
  • Coconut supplies an impressive 61% dietary fiber!   Foods contain two types of carbohydrates – digestible and non-digestible.  Digestible carbohydrates (soluble fiber) consists of starch and sugar and promote calories. Non-digestible carbohydrates (insoluble fiber) contains NO calories.  Since the body cannot digest the dietary fiber in coconut, no calories are derived from it and it has no effect on blood sugar.
  • Low Glycemic Index (GI)  Coconut fiber slows down the release of glucose. Coconut Nectar and Sugar have a very low GI of only 35 (compared to honey with a GI of 55-83, and sugar with a GI of 65-100.)
  • Reduces Sweet Cravings and improves insulin secretion and utilization of blood glucose.  The healthy fat in coconut slows down any rise in blood sugar and helps to reduce hypoglycemic cravings.
  • Improves Digestion
  • Coconut is utilized by the body to actually produce energy, rather than to store it as body fat.
  • In addition coconut has antibacterial, antiviral, anti fungal, and anti parasitic healing properties.  Coconut helps to aid and support overall Immune System functions.

Ingredients;

  • 1/2 C. Coconut cream. The top layer of a can of full fat coconut milk. Use the water to cook rice or in a smoothie.
  • 1 C. shredded dried coconut meat
  • 1 tbsp. Light Agave syrup
  • 1/4 tsp. vanilla
  • 3 oz. 75% dark organic chocolate. I use Vivani which is sweetened with coconut blossom nectar.

Instructions:

Mix all the ingredient in a bowl except the dark chocolate, shape into little bars and put them on a tray covered with parchment paper. Put them in the freezer for about half an hour.

Meanwhile melt the chocolate slowly in the microwave for 30 seconds at a time until melted. Leave to cool down. Take the bars out of the freezer and dip in the melted chocolate with the help of two forks, one in each hand. Put them back on the parchment paper to set. Keep in the fridge.

Enjoy!

Myra