When you're reaching for a quick snack, either in a shop or your own kitchen, have you noticed that most tempting, convenient ones usually consist of sugar in some form and/or a large wad of carbohydrate (which ultimately converts to sugar) ? I’ve noticed one or two keto snack bars are starting to appear in shops these days which is a happy trend but they’re still few and far between and fairly pricey, so I thought I’d try making one. This way you get to have the flavours you like and add the ingredients you want. It turns out it's easy peasy.
I’m an ex-toffee enthusiast in recovery, so I really love this combo with caramel flavours and salted nuts.
100g seeds (I used a mixture of sunflower, sesame, pumpkin and hemp) 20g salted peanuts 25g Keto Chocolate Chips - plus a handful for sprinkling on the top of the bars. 2 tsp erythritol (brown sugar replacement) 4 tbsp lucuma powder 1 tsp ground ginger 1 tbsp yacon syrup 1 tbsp peanut butter (I used smooth but any type would do) 40g cacao butter (I used cacao butter buttons, easier to use than a block).
Put the seeds in a nutribullet or similar food processor and mill to the consistency of fine crumbs. Pour out into a bowl. Add the sweetener, sieved lucuma powder and ginger. Crush the peanuts into small pieces on a cutting board using a rolling pin, add to the seeds. Add the keto drops too and mix well. In a pan, gently heat the cacao butter until its melted. Add the yacon syrup and peanut butter and stir in until blended. Add the melted cacao butter mix to the dry ingredients and mix well. Turn the mixture out into silicon moulds. Scatter the top with the remaining chocolate drops. Pop into the freezer for 20 minutes to set. Take out the moulds and store in the fridge.
If you don’t have moulds, alternatively pour into a small baking tray lined with baking paper. Put in the freezer for 5 to 10 minutes until partially set. Cut into bars whilst still in the baking tray. Return to the freezer for further 10 minutes to completely set.
A few tips about the ingredients: Erythritol brown sugar replacement - this sweetener has a lovely warm flavour but “white sugar” erythritol, xylitol or allulose would work fine – just add some caramel flavouring. Yacon syrup – This adds a lovely toffee-ish flavour and its great to have in your store cupboard if you like caramel cakes, sweets and puds. Otherwise use a little extra sweetener and caramel flavouring. Lucuma – this is a low GI sweetener with many health benefits. It adds a lovely subtle sweetness. Keto chocolate drops - these work well, but a low sugar chocolate bar, chopped into pieces would work ok.
