✓Low-carb ✓Gluten-free ✓Grain-free ✓Low-Sugar ✓Cow-dairy-free (use goat’s butter/cream)
These chocolate-covered coconut treats are much easier to make than you would think. They are very low carb yet high in fat, making them properly ketogenic. As you can see they really look the business.
Recipe: Keto Bounty Bars
- Approx 100g of organic unsweetened desiccated coconut in a bowl (Sainsbury’s sells it in the home baking department here in England).
- Approx 100g double cream (‘heavy cream’ to my US readers), either cow’s or goat’s (only Waitrose sells goats cream in the UK) depending on dietary requirements/allergies.
- 10-15 drops of liquid stevia sweetener (Now Foods brand was used here)
- 75g Dark chocolate (70 -100% cocoa solids) depending on dietary sugar level requirements. I used 72% in this instance.
Place the double cream/heavy cream into a medium mixing bowl. Add the stevia drops and stir well to distribute. Add in the desiccated coconut and mix until a thick consistency is achieved. This may mean adding more coconut, or more cream, depending on the absorbency of your coconut and thickness of the cream. It should be thick enough to stand a spoon up in. Now mould portions of it in your hands, to about the size of a mini bounty bar. Place on a non stick sheet and put in the freezer for an hour until solid.
Now melt the chocolate in a bowl above a pan with water in. Take the coconut bars out of the freezer and dip each one into the chocolate and ensure all round coverage. Place back on the baking parchment and keep in the fridge. They make a superb, nourishing and calorific snack which (depending on the chocolate used) is compatible with a ketogenic diet (see below for ketogenic ratio). It is certainly a low-carb treat and tastes exactly like the good old bounty bars of sweet shop fame, but without the crazy amount of sugar and nonsense that goes into them.
If you are totally dairy free try making these using coconut cream. This is often sold in 250ml cartons as an alternative to single cream has a fat content of about 21%, whereas double cream is more like 50%, but with a little adjustment it should work. Try it and let me know!
Macronutrients per bar (Recipe makes 6 medium bars, approx energy 250 kcal each):
With 72% cocoa chocolate – P: 2.3g C: 5.3g F: 24g Ketogenic Ratio 3:1
With 90% cocoa chocolate – P: 2.6g C: 3.0g F: 25g Ketogenic Ratio 4.5:1