A Tasty Tuesday Treat

Morning readers.

After Saturday’s surprising discovery that the Mars Bars have a ton of carbohydrate in them, I decided to offer up this alternative low carb sugary treat.

Today we have another recipe for your delight BUT instead of a low calorie, fat free health conscious main course dish, this a tasty almond coconut treat from the Paleo Mom. I received the idea and the link for this recipe idea from an old school friend of mine so thanks for that Russ, let’s just hope I can do them justice 😉

Please do remember that although these treats are on my website (a website which is without doubt biased toward healthy eating) they must not be consumed “like sweeties” because although a “healthy” treat, they are still a treat none the less and therefore a good deal higher in calories and fats than the usual stuff I post on a Tasty Tuesdays. Finally, please be aware, these treats CONTAIN nuts.

Now thats the warnings over, lets get producing something sensational…. 😉

Almond Coconut Bars IMG_1154 Ingredients: IMG_1137 I have taken the recipe as verbatim from Paleo Mom but changed the sizes from cups into what (I suppose) would be metric.

  1. 200gms Shredded Unsweetened Coconut
  2. 300gms Whole Raw Almonds
  3. 120gms Almond Butter
  4. 160mls Extra Virgin Coconut Oil
  5. 1 Tablespoon Coconut Flour
  6. 1/2 Teaspoon Salt
  7. 1 1/2 Tablespoons Pure Clear Dark Honey
  8. 1 Tablespoon Vanilla Extract
  9. 85gms 80% Dark Chocolate

The first thing I did was to fine chop the whole almonds into a “meal” consistency using a hand blender: IMG_1138 I then melted the 160mls of Coconut Oil into a large pan IMG_1139 To this I added the Almond Butter IMG_1140 Followed by the Honey: IMG_1141 And then the Vanilla Extract: IMG_1142 I then spent a little time mixing this thoroughly, stirring until in moved smoothly around the pan. Into which I added the ground up almonds: IMG_1143 And then the Shredded Coconut: IMG_1145 Along with the Tablespoon of Coconut Flour: IMG_1146 And half a teaspoon of salt: IMG_1147 Mix this together thoroughly: IMG_1148 Then line a 9″ x 9″ cake mould with greaseproof paper: IMG_1149 Add the contents: IMG_1150 And smooth out before putting in the fridge to set for at least an hour: IMG_1151 Finally, melt the chocolate either in the microwave or a glass bowl in some boiling water; and once melted spread evenly over the chilled base and return to the fridge to cool. IMG_1153 Cut into small pieces just over bitesize (which I find stops me grazing on this kind of treat) and serve with a refreshing cup of tea. IMG_1155 Serve to your friends and family and be the talk of the town with these gorgeous tasty and healthy treats. Place remaining cut pieces into a plastic container and store in the fridge.

Please note, these treats are high in calories (390 kcals per bar) and fats (37.44gms per bar) but low in carbohydrate (5gms per bar) and protein (8.6 gems per bar). So please do look at how they will affect your daily intake.

Remember, above all they are a TREAT!!

FOOD DIARY: Sunday 7th June 2015

Qty Measure Food Calories (gr) Protein (gr) Carbs (gr) Fat (gr)
Breakfast  1  Biscuit  Weetabix  68  2.3  13  0.5
 1 Handfull  Blueberry’s  30  0  0  0
 1  25gms  Rachels Yogurt  32.3  0.9  3  1.75
 1  75mls  Semi Skimmed Milk  37.5  2.7  1.4  3.1
Total (gr)
Lunch Time :  1  200gms  Keema Palak  185  28  5.5  4
Total (gr)
Dinner  1  150gms Mediterranean Spicy Chicken filets  172  33.4  1.3  3.4
 1  150gms Quinoa and Feta Cheese Salad  148.3  6.3  16.5  5.5
Total (gr)
Snacks  2  500mls  Tea  24  0  6  0
 1  175mls  PHd Whey Protein  91  17  2.75  1.4
 2 Mini Muffin  Mini Muffins  130  18  4  4
 1  Biscuit Almond Coconut Bar  394  8.6  5  37.44
Total (gr)  1312.1  117.2  58.45  61.09
Water  3  500mls  Mineral Water  0  0  0  0

So now I have shown you how to make these delicious treats, you probably need to know that I have been keeping myself active and living the healthy lifestyle with regular exercise. Well fortunately the answer to this today is yes.

I was back to a better level of mobility yesterday and so managed the 15 minutes on the exercise bike and the 5 minutes on the stepping machine before I got back into the weights with the below session.

  1. 3 x 15 Reps 30kg Abductor machine
  2. 3 x 15 Reps 30kg Adductor machine
  3. 3 x 20 Reps 30kg Abdominal Crunch machine
  4. 3 x 20 Reps 30kg Lower Back machine
  5. 3 x 15 Reps 30kg Cable Row
  6. 3 x 30 Reps 20kg Chest Press
  7. 3 x 30 Reps 20kg Pec Deck
  8. 3 x 20 Reps 20kg Tricep Pull Down
  9. 3 x 20 Reps 7.5kg (each arm) Bicep Dumbell Curl
  10. 3 x 20 Standing Oblique Bar Twists

The eagle eyed amongst you will note that I have completely removed the shoulder press (ongoing injury probably best left to repair) and reduced the weight on the Chest Press and Pec Deck but increased the reps by 10 each set. I find this is better for my heart rate forcing me to continue the work for longer on each set, so we will see if this benefits or impacts otherwise.

As ever, there was a nice walk with the dog around the local sports fields:


Which added to the activity giving me a days jawbone reading of:


So a fairly good days activity has been managed although very little has been done at my desk so I think I need to address that otherwise I will never achieve world domination!

‘Till tomorrow,

Stay out of the fridge.

6 thoughts on “A Tasty Tuesday Treat

  1. sleeveforme22 says:

    It looks like a great recipe. I have to stay below 30 carbs per day myself and I limit those to fruits and/ or veggies. Might be something fun to try once I’m in maintenance.


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