Here is a recipe for home-made and delicious keto fasting bars. These cost pennies instead of the expensive health food store ones. There are no sweeteners, emulsifiers or shelf-stabilising additives. The idea is to have satisfying snacks for keto fasting, which can be a little of a tribulation, particularly if you are doing the five-day Fasting Mimicking Diet popularised by Dr. Longo, where you are surviving on 800 calories a day. These bars are tasty and quite filling, and about 1/20th of the cost of the bars in the kit you buy.
Even if you are not on a keto fast or diet, they are quite yummy anyway.
Total time 5 mins Makes 12 bars
150 g almonds
60 g other nuts
50 g macadamia nuts
85 g tapioca fibre syrup or inulin (Inulin absorbs water and goes solid, needs to be melted in water) = a prebiotic.
60 g Manuka honey
30 g flaxseed meal or psyllium husks
30 g nut butter
15 g coconut or almond flour
½ tsp Xanthum Gum
¼ tsp salt
Sprinkle some ceylon cinnamon
Whizz all dry ingredients in food processor
Mix honey, nut butter and vegetable fibre syrup in a small bowl and heat in microwave for 15 seconds.
Stir all ingredients.
Press mixture into bars, put in fridge to cool and set.
Bake in oven gas 4.5,
360° C, for about 20 – 25 mins, glaze with no sugar maple syrup, oil and cinnamon, then
turn over to make both sides golden brown.