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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