Fiddle Diddle (chocolate coconut) Snack Bars
I grew up with a favourite no-bake cookie recipe called Fiddle Diddles. They were filled with mostly good stuff except for the 1/2 cup of sugar, the same amount of butter, and the milk which I don’t drink now. But really, other than that, it was good stuff.
I decided to adapt my beloved Fiddle Diddles to make a healthy, homemade alternative to protein bars to ensure that I (and you) have a snack that is providing enough nutrition to keep the brain focused and to maintain energy throughout the day. I made them ‘not too sweet’ so they don’t induce cravings or become addictive (and to keep the carbs lower for those needing to keep their weight down). Although the protein is not as high as I might like for an afternoon snack, it still comes in at 9 g per bar. The fibre is substantial at 6 grams, and the fat is a nice blend of medium chain triglycerides for energy and Omega 3 alpha linoleic acid for brain function and all the other good stuff that Omega 3’s offer.
Using gluten-free oats or flaked quinoa will make this protein bar recipe doable for those who need to avoid gluten.
Makes 9 bars
3 cups large flaked rolled oats (use gluten-free oats or quinoa flakes if you need to avoid gluten)
1/2 cup chocolate protein powder (nutritional profile is based on Kaizen NZ Whey Isolate)
4 tb cocoa powder
6 tb unsweetened shredded coconut
4 tb black chia seeds
pinch of sea salt
6 tb coconut oil
1 tb organic blackstrap molasses
3 tb unpasteurized honey
1/2 cup unsweetened almond milk
shredded coconut for top (approx 1.5 tb)
In a large bowl, mix the dry ingredients together. Set aside. Melt the coconut oil with the honey and blackstrap molasses. Add the almond milk. Do not let it boil. Heat it only to melting point and then remove from heat. The liquid ingredients will not emulsify as a consistent substance, they will remain separated. However once you mix the wet into the dry, it won’t matter. Mix all the ingredients well. Oil an 8″ or 9″ square pan with coconut oil. Press the mixture into the pan with wet hands. Top with shredded coconut and leave in the refrigerator for at least 2 hours. Cut into 9 equal bars. Keep refrigerated. (However they store well for a day at room temperature.)
Nutritional profile per bar (based on 9 bars per recipe):
Calories: 312 cal
Protein: 9 g
Carbs: 33 g
Fat: 16 g
Fibre: 6 g
Sugar: 8 g