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AIP Breakfast Bars Recipe
AIP Breakfast Bars Recipe
"Preparing a healthy breakfast doesn’t have to occupy an entire morning. Make these tasty AIP breakfast bars on the weekend so you’ll have a handy meal to take with you on busy days. Essential Advice Don’t be impatient with your food processor. If the chunks are too coarse, the bars will fall apart and your blazer will be covered in nuts and flakes. Use parchment paper, not wax paper. Otherwise all of your hard work could go up in flames. Literally. Alternatively, you can use a silicone baking mat if you have one. Soak the tiger nuts before chopping. Many people prefer to eat tiger nuts after they have been soaked, so keep that in mind for your leftovers."
NotesNUTRITION
Calories: 330 Sugar: 24 g Fat: 15 g Carbohydrates: 41 g Fiber: 13 g Protein: 11 g
All nutritional data are estimated and based on per serving amounts.
Serves6 bars
Preparation Time1 hr 15 min
Cooking Time1 hr
Ingredients
- 2.6 oz of tiger nuts (73 g)
- 4.2 oz of mixed dried fruit (118 g), diced small
- 4 Tablespoons of coconut flakes (16 g)
- 1 1/4 cups of coconut flour (140 g)
- 3.5 Tablespoons of honey (53 ml)
- 1 Tablespoon of gelatin (32 g)
- 3 3/4 Tablespoons of coconut oil (56 ml), weighed solid (60g)
- 1 Tablespoon (15 ml) of lukewarm water
- 1 Tablespoon (15 ml) of hot water
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Preheat the oven to 280°F (140°C).
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Soak the tiger nuts in hot water for 20 minutes. Drain well and chop.
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Combine the tiger nuts, dried fruit, coconut flakes, and 3 tablespoons (21g) of the coconut flour. Add the honey and combine well. Spread the mixture evenly in an oven-safe dish and press down to compact.
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Bake for 1 hour and remove. Let the mixture cool then crumble in a food processor until coarse. If the pieces are too big, the mixture will fall apart – so this step is crucial!
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Sprinkle the gelatin over lukewarm water in a small bowl. Wait a minute or two, then add the hot water. Mix well until the gelatin is completely melted. Meanwhile, melt the coconut oil in the microwave.
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Add the coarse mixture and remaining coconut flour in a large bowl. Pour the gelatin and coconut oil over the mixture and mix until thoroughly combined.
