This is a modified recipe from my friend Megan Kelly. She has an incredible blog and is a Licensed Esthetician specializing in holistic nutrition, woman’s hormones, and spiritual health.
Dessert Bars Ingredients
½ cup or nuts or seeds
½ cup of coconut flakes
3 tbsps of raw cacao powder
3 tbsps of melted coconut oil
10 drops of liquid stevia
½ cup of avocado, mashed
¼ cup of coconut oil
15 drops of liquid stevia
1-2 drops of peppermint essential oil (optional)
½ cup of coconut oil
¼ cup of cacao powder or ½ cup of melted dark chocolate
10 drops of liquid stevia
Dessert Bars Instructions:
- Take a standard pan and line it with parchment paper.
- Begin making the bottom layer by mixing the sunflower seeds and coconut flakes and grind them in a food processer until a flour forms.
- Add cacao, coconut oil and stevia in with the nut/coconut mixture and blend or mix together.
- Press the mixture evenly into the bottom of the lined pan and set aside.
- For the filling, put all the ingredients into a blender or food processor and blend until smooth and creamy.
- Transfer the filling to the pan and use a spatula to spread it over the bottom.
- Mix the topping ingredients (or melt if using the chocolate bar) until smooth and then pour it over the avocado filling
- Put the pan in the freezer for 30 minutes and then transfer the pan to the refrigerator for an additional 2 hours.
- Serve chilled and enjoy!
- You can use whatever nut or seed you like for the bottom layers. Mixing in about ½ cup of coconut flakes with either ½ cup of almonds, cashews, pumpkin seeds or sunflower seeds works well. You can also use a pre-ground nut or seed flour.
- You can use maple syrup or honey, which is what is on the original recipe, but I changed it to stevia to reduce the sugar.
- It works best if poured into the pan
- You can also use grass-fed butter or ghee in replace of the coconut oil or use both coconut oil and butter/ghee.
Dr Jockers Comments:
This is a low-carb, fat burning, ketogenic dessert recipe that could be consumed as a meal due to its powerful nutrients and blood sugar stabilizing effects. It takes a little work to make this one, but your family will be happy you did!
I changed the original recipe which called for honey and maple syrup for stevia so that it would have a fat burning effect rather than be a high sugar dessert. If you want to find Megan’s original version with the honey and syrup, you can here.
The combination of avocado, coconut oil and raw cacao provides a rich array of nutrients including magnesium, potassium, anti-oxidants, fiber, trace minerals and medium-chain fats. The nuts and seeds that are used will add in more fiber and minerals to make this a balanced meal replacement.