Tag Archives: bars

Tangy Lime and Coconut Crumble Bars

Lime & Coconut Low Fodmap Bars_6107_wm_4x5

It can sometimes take a long time to come full circle on a promise.  Sometimes, it can take a full fifteen months before you make good and deliver … *whistles as she looks around aimlessly, avoiding eye contact with the computer screen*.  Remember those yummy Coconut & Lime Bars I posted in October 2011?  I mentioned then that I usually make two kinds. The kind I posted then and a more tangy version, where the lime is the star of the filling.  I kept meaning to post the tangy one … but … ummmm … *looks away again, whistling nervously*

So here I am, fifteen months have flown by, and we’re all of us a little older.  I’m still making lime and coconut bars from time to time, but am finally posting the recipe.    With a bit of luck on my side, I managed to get a few minutes to take some snapshots of said bars before they started to disappear.  Literally.  Two to three minutes :-/  They are popular in this household.  Which is rather flattering, I know, but it was also a little annoying today.   You see, I made them for me this time.  I have gone back to the beginning with a low FODMAP elimination diet as I have had some random flare ups and just wanted to know why.  Having an intolerance to fructose, fructans, and polyols is a harsh restriction on one’s diet (especially when one loves mangoes so much one uses the word in the name of her blog, right?).

Most of the time, I am happy to bake up a storm, knowing I can have a small amount and let others reap the benefit of my labours.  Today, I needed to bake a treat that I could enjoy, due to the frustration of having another food intol fail, despite adhering to strict elimination diet guidelines.  Well, I guess, I may just be reacting to something that others generally tolerate well.  Frustration is a good thing to work off in the kitchen and tomorrow is another day, so the upside of this story is that


These bars are very different to the standard sturdy citrus bar.  The crust is quite soft and thinner than your usual bar.  Much more like a soft pastry crust.  The filling is curd-like in texture and tangy with lime juice and zest.  You don’t have to top it all off with the coconut crumble but it adds another dimension and more texture to the bar, especially as the crust is so thin.  This is more a dessert than a snack bar … fabulous with a dollop of Greek yoghurt, crème fraîche, cream, or ice cream, or just on its own.

The coconut sugar gives the crumble and crust a lovely toffee-like flavour.  You don’t have to use coconut sugar.  If you prefer, this recipe works well with granulated white sugar for the crumble and crust, and icing sugar in the filling.  In truth, that is how this recipe began.  I just made the coconut sugar variation today … looking at the bars when cut, I was reminded of hazel eyes … all green and golden brown.

You can make the coconut crumble topping ahead of time.  Cover and refrigerate it until ready to use.

These bars are gluten-free and low FODMAP, except for anyone with a lactose intolerance, as butter is an ingredient of the crumble and crust layers.  I have suggested coconut butter as a substitute, or use whatever you love best in place of the butter.  They are also tree nut free.

I hope you enjoy these … despite the very very long wait!

Makes 12

Coconut Crumble
25 grams unsalted butter, softened*
15 grams coconut flour
25 grams granulated coconut sugar OR granulated white sugar

110 grams unsalted butter, softened*
75 grams granulated coconut sugar OR granulated white sugar
50 grams coconut flour
1/8 teaspoon salt

*If you are lactose intolerant, substitute coconut oil for the butter.  Make sure the coconut butter is solid at room temperature before using.

Lime Filling
235 grams whole eggs (about 5 x 50g in the shell)
125 grams icing sugar OR granulated coconut sugar
80 millilitres lime juice (about 4 limes)
4 grams lime zest, finely grated (from 4 limes)
30 grams coconut flour
green food colouring (optional)

Coconut Crumble
Rub the butter into the flour until the mixture resembles coarse breadcrumbs.  Stir through the sugar until well combined.  If making ahead, cover and refrigerate until ready to use.

Line a 20cm square cake tin with silicone baking paper.  Use a shallow pan or one with removable sides for easier removal of the bars.  Set aside.

In the bowl of a mixer, beat together the butter and sugar until light and the sugar is dissolved.  Add the coconut flour and salt, and mix until it comes together.  Press the dough into the base of the prepared tin.  Dust your fingers with coconut flour as the dough is soft and slightly sticky.  The crust layer will be quite fine.  You could roll it out but I have found it easier to press into the tin as the dough does not roll out easily as it is quite soft.  Chill for 20 to 30 minutes and preheat the oven to 180℃.

Bake the crust for about 10 minutes, until golden.  Remove from the oven.

Lime Filling
In the bowl of a mixer, whisk together the eggs and sugar (whichever one you use) until light.  Add the lime juice and zest, and the coconut flour.  Whisk until smooth.  The filling is quite fluid.  If you wish to add a little food colouring, do so now.  I don’t add it, but it’s a matter of preference.

Pour the filling over the crust as soon as it comes out of the oven.

Sprinkle the coconut crumble over the top as evenly as possible.

Return to the oven and bake for a further 12 to 15 minutes, until the filling is set.  Remove from the oven and allow to cool in the tin.  You can cut the bars when cool but it is much easier to chill the bars before slicing.  Use a pallet knife to lift them gently off the base of the pan, as the crust is very soft.

Store in an airtight container, in the refrigerator, for up to five days.

Lime & Coconut Low Fodmap Bars_6106_wm_5x7
Lime & Coconut Low Fodmap Bars_6109_wm_1x1


Filed under All Recipe Posts, Bars & Slices, Fruit, Special Diet

Strawberry Ripe Protein Bars

Strawberry Ripe?  Don’t you mean Cherry Ripe?  Don’t you have a thing for Cherry Ripe?  Bounty Bars.  You also like those, right?

Yes, I do have a thing for Cherry Ripe and Bounty Bars … oh wait, you read the blog!  😉   But it’s really hard finding freeze-dried cherries and I just wanted to make something with strawberry.  So I made strawberry ripe protein bars instead.  Or strawberry bounty bars.  Of course, you can make a variety of fruit flavoured coconut bars with this .. so long as it goes well with coconut and chocolate 🙂

These are really good.  REALLY GOOD.

I just wanted to show you that you don’t need flavoured whey to make a great fruit flavoured whey bar.   Sure, you get some extra natural sugars from the fact that these are real strawberries and not artificial strawberry flavouring.   Maybe that doesn’t matter to you.  It matters to me.  I know that it matters to a lot of you too based on the comments you leave on the blog and on the FB page.  It’s all a matter of personal preference but I’m willing to go for real fruit flavour over the fake stuff any day 🙂

Freeze dried fruits are a fantastic invention.  Pulverised, you can use them to flavour anything you like, without adding a lot of calories.  You also get all the micronutrients trapped in the fruit.  They are great as a snack on their own but I love using them to flavour desserts, creams,  protein cheesecakes, protein shakes, and even macaron shells.  I also like making protein bars with them.   I always buy unflavoured protein powders because I prefer to flavour my own, according to whim.  The thought of a large bag of one flavoured whey would freak me out.  It is so limiting!  Along with cacao, spices, lucuma, and other flavourings, freeze-dried fruit, ground to a powder, is a fantastic way to make flavouring your own protein powder easy.  Bonus points for adding extra nutrition, if like me, you care about that stuff.

Let’s hop to it cos these bars aren’t waiting around for anyone 🙂

You can use whatever protein powder you like for these.  I chose my favourite whey protein isolate but whey protein concentrate or casein should work really well too.  Rice protein would also work although the flavour might be a little overpowering.

I used almond milk, just because I prefer it to coconut milk.  You can use any milk you like.  I prefer to use a non-dairy milk so that I can keep this out of the refrigerator longer when I take them to work or if I’m out and about.

Oh yeah, they’re gluten and can be made lactose or dairy free.  There are no tree nuts and they’re OK if you are on a low FODMAP diet, like me.


Makes 4 large or 8 small bars

60 grams freeze-dried strawberries (I used Absolute Fruitz)
60 grams unsweetened shredded coconut
60 grams unflavoured whey protein powder (I use this one)
1/2 teaspoon vanilla (I used this one)
60 millilitres unsweetened coconut or almond milk (I used almond milk)
80 grams dark chocolate (I like 100% but anything above 70% is good)

Place the strawberries in the bowl of a food processor and process until finely ground.  Add the coconut and whey, and vanilla, and process until the mixture is fine but not totally ground to a flour.  There may be small pieces of berry or coconut.  This is great as it adds texture.

Add the coconut or almond milk and process until the mixture starts to come together.   Line a bar tin with silicone paper and press the mixture evenly into the tin.  Cover and refrigerate until it firms up.  Alternatively, you can just divide the mixture into 4 or 8 equal portions and form in to bars.  Place on a tray, lined with silicone paper, and refrigerate until they firm up enough to coat.

Place the dark chocolate into a plastic bowl and microwave for about one minute.  It might need another 15 seconds or so.  Stir the mixture until melted.  Keep stirring the mixture as it cools slightly.  You can also melt the chocolate in a heatproof bowl over simmering water (a bain marie).  Once melted, remove from the heat and stir until it cools slightly.

Coat each bar in the chocolate and set on to a tray, lined with silicone paper, to set completely.  You can set the bars at room temperature or place in the refrigerator for ten minutes or so until the chocolate sets.

Now, you can temper the chocolate well and coat the bars with a smooth finish if you are like me and prefer them this way.

Not everyone really cares about that so you can just spoon or spread the chocolate on to each bar to coat, for a rough finish, like the bars below.  Does it make a difference?  Well, sure, they look a little different but tastewise?  Slightly different texture for the chocolate but basically the same.  Of course. 😀

Feast your eyes on the strawberry coconut and chocolate goodness.

Strawberry Ripe or maybe even a Strawberry Bounty Bar?  You decide.  Either way, they taste fantastic!

Macronutrient Profile
I’ve included macros based on the recipe as stated and using the ingredients I have specifically used.   I based the chocolate macro counts on Lindt Excellence 85%  as it is an easily sourced dark chocolate and strikes a balance between the 100% and a mellow 70% 🙂

If you use a 100% cacao, the fat will creep up slightly and carbohydrates and sugars will decrease a bit.  So I used the 85% as a guideline for the 70% – 100% range.


Filed under All Recipe Posts, Protein, Protein Bars, Special Diet

Banana Coconut Chocolate Chip Blondies

Dear Reader,

I have sinned.  It’s been fifty-four days since my last blog post … and my guilt and remorse are of astronomical proportions.

I’m sure you’ve all moved on with your lives while I’ve been in the process of having my blog site totally revamped with a brand new look and a stylish and witty logo (the logo is fabulous. I love it!).  It is taking longer than I had originally anticipated (doesn’t everything in life?).  But we’re working hard on it because it has to be just right.  For you … and for me.   It’ll be worth the wait.  I promise 🙂

I really shouldn’t post anything right now.  But … but … I’ve hung on to this recipe for, like, forever, and it’s just screaming to be shared with you.   I was going to post this after the blog is relaunched and well, it is still going to be there as the new site takes over.  Only now you get these bars as a pre-launch bonus!

Because these are sensational bars.  Banana.  Chocolate.  Coconut.  Chocolate chips.  More chocolate is good.  There has been a lot of chocolate in my kitchen over the last month or two … and sure, I’ve posted a few chocolate protein brownies lately.

Well, not lately.  Fifty four days ago at least  :O

Let’s not go there … let’s just move over to something sweet and oh so bad for you but oh so good.   A little wicked indulgence.  Plus, they’re not brownies.  They’re blondies!
Are they gluten-free?  Absolutely.

Are they dairy free?  Yes, they most certainly are.

Are they low FODMAP?  Heck yeah!  You think I make these so I can watch everyone else eat them while I look on, in deprivation and despair?  I’m crazy but I still have my wits about me 😉

You want some of that gooey, sweet lusciousness?  Yes?  Of course, you do.   Here you go then …

Enjoy 🙂

Makes 9 blondies

210 grams very ripe banana, flesh only (about 4 small or 2 very large)
125 grams soft brown sugar
155 grams (3 large) whole eggs
75 grams virgin coconut oil, melted and cooled
50 grams coconut flour
1 teaspoon vanilla bean paste or 1/2 vanilla bean, scraped of seeds
2 teaspoons baking powder (gluten-free)
60 grams good quality dark chocolate chips

60 grams good quality dark chocolate or couverture at 70%
shredded coconut (I use organic unsweetened coconut)

Preheat the oven to 180℃.  Line the base and sides of a 20 centimetre square pan with non-stick baking paper.  Set aside.

Cut the banana into pieces or mash with a fork.  Place the banana in the large bowl of a mixer, fitted with the paddle attachment.  Add the brown sugar to the bowl.  Mix on low to medium speed until the banana and sugar are creamy and mostly smooth.  It doesn’t have to be 100% smooth, a little banana texture is a grand thing!

Add the eggs and mix until smooth.  Add the coconut oil, coconut flour, vanilla, and baking powder.  Mix until smooth.

Finally add the chocolate chips and mix or fold them in.

Transfer the batter to the prepared tin and bake for 25 minutes or until just golden and set.  The blondies should still be soft but just cooked through.

Remove from the oven and allow to cool until just warm, in the tin, on a wire rack.   Trim the edges if you like (I do) and cut into nine bars.

They are fantastic even in their undressed state … actually, they are really good like this while still warm and topped with banana ice cream.

Good, huh?  What, you still need persuading?  Here it is …

They’re also pretty darn good dressed up.  With chocolate.  What else?  Seriously, what were the odds? 😛

The amount of chocolate for decorating these is merely a rough guide.  It depends on how much chocolate drizzle you wish to add … or just smear it on because, hey, you’re not taking pictures of it … you just want to eat them, right?  RIGHT!

Anyway, melt the chocolate or couverture in a bowl over simmering water or in a microwave (use two or three 30 second bursts then stir until fully melted).   Stir until it cools slightly.  Fill a small piping bag (even a zip lock plastic bag will do).  This is the hard part because, well … I just want to eat the chocolate with a spoon.

Snip the tip and pipe the chocolate on to each blondie in whatever pattern makes you happy.  Or skip all that and just drizzle it on with a spoon or spread it on with an offset spatula or knife.

I used Valrhona Guanaja this time but Michel Cluizel’s Vila Gracinda would be awesome!   Again, you could stop here because now, semi-dressed, I think they are at their supreme best 🙂

Oh wait, you really like coconut with your banana and chocolate?  Yes, I don’t mind it either.  OK, just to add a little extra pizzazz, sprinkle some shredded coconut over the top of each blondie.  Don’t wait around procrastinating about it … this is best done before the chocolate sets so that the coconut will adhere to the chocolate and won’t blow away at the mere hint of a breeze 😉

There you go … tah dah!!!!!!!!

Now, you just need to sit back and EAT them.  Possibly all of them.   In one sitting.

They’re very moreish …

If you happen to have a will of iron, they keep for up to a week stored in an airtight container in a cool, dry spot.  Yeah, right!  Not in this house, baby!


Filed under All Recipe Posts, Bars & Slices, Chocolate, Special Diet

Orange Cinnamon Custard Protein Bars

Well, I may have bought a few more oranges than I might have been able to cope with (refer the last post).  What?  No … I can cope.  Orange + protein is full of possibilities 🙂

I did cook a little too much sweet potato than I could scoff though.  Hmmm … raps fingers on kitchen bench top … oranges rolling around all over the shop, cooked sweet potato … there’s plenty of cinnamon about …  and always eggs in the fridge.   I have me the makings of some easy, fast, and delicious protein bars.

These bars have a custard like texture thanks to the sweet potato and no added flours aside from the protein powder.  The mixture could make a fantastic filling for a protein crust, if you want a richer treat or dessert.  I just wanted a lush little snack.   Great on their own.  Yummy with a dollop of yoghurt, cream, ice cream, protein fluff, whatever you can dream up.

My perfect topping for these … melt some dark chocolate and spread in a thin thick layer on top.

Oh.  My.  Yes.  That’s my favourite.

You could use egg whites only if you like, but frankly, egg yolks are full of amazing nutrients and extra protein.  Stop being ridiculous about egg yolks.  They’re good.  Alongside the sweet potato, the yolks are what create that lovely custardy texture and flavour.

I sprinkle the cinnamon on top rather than adding it to the batter as this allows the contrast of cinnamon flavour with the orange in the bar.  Just a personal preference.  I like to really taste the cinnamon!

While I’ve chosen to use almond milk, you can make these nut free or dairy free by using whatever milk you prefer.  You could even just add some extra orange juice.  They are gluten free and grain free as well and suitable for anyone on a low FODMAP diet.

Macros are included below the recipe.  Of course, they are … and they be splendid 😀

Makes 1 x 18cm bar cake / Serves 4 – 9 (depends on you really!)

200 grams sweet potato, boiled or steamed
1 large orange (about 300 grams whole)
2 large eggs
45 grams (1/2 cup) pea protein isolate
120 millilitres almond milk (or dairy, coconut, soy, oat, rice, whatever)
1 teaspoon baking soda
stevia or sweetener of choice, to taste* (optional)
cinnamon, ground, for sprinkling

*Feel free to use whatever sweetener you like.  Sugar, coconut or rapadura, maple syrup, Splenda, whatever.  The amount you need depends on the sweetness of the orange and sweet potato and whether or not the almond milk is pre-sweetened.

Preheat the oven to 180°C.
Line the base and sides of a 18cm square cake or bar tin with baking paper.  I use a silicon pan and only line the base to make removal easier.

Grate the zest of the orange and carefully segment the orange so you remove only the flesh, without the membranes.

Add all the ingredients to the bowl of a food processor, except the stevia and cinnamon.  Process until smooth.  Check the batter for sweetness.  If you prefer it a little sweeter, add a little stevia, or sweetener of your choice.

Pour the batter into the prepared bar tin and sprinkle liberally with cinnamon.  Bake for about 30 – 35 mins until golden, slightly raised and “set” like a custard.  Remove from the oven and allow to cool, in the tin, on a wire rack.  It will be soft and will fall slightly as it cools.   Cut into bars.  Serve on its own or topped with whatever you like 😀

This is great served warm or even chilled.  The bars will keep for a few days, stored in an airtight container in the refrigerator.

Macronutrient Profile
Macros are provided based on unflavoured pea protein isolate (no additives) and purchased almond milk.  I used macros for the Pureharvest brand of organic almond milk.  I generally make my own almond milk but buy this one when I don’t have time or am feeling lazy.  Haven’t found a decent unsweetened almond milk here yet, aside from homemade 😉

If you add chocolate or creamy toppings, you will need to factor those in as extra.


Filed under All Recipe Posts, Fruit, Protein, Protein Bars, Special Diet

Chocolate Orange Protein Fudge Bars

You ever get one those moments when you think “OMG!  I’m not a total moron!  I’m a freaking GENIUS!!” ???

Just me?  Huh.  Just as well, they’re extremely rare.  No need to call the authorities … yet  😀

It’s just that sometimes the stars align perfectly and a miracle happens and shazam, you have yourself the most amazing protein dessert breakfast fudge bar ever.  Sure, I experimented a few times to get it just right but … it’s an outright unabashed chocolate orange proteingasm.

The texture is incredibly moist and fudgy.  The chocolate and orange flavours just explode like a flavour supernova in your mouth.  Wonderful by itself.  Top it with some vanilla cinnamon casein cream and … you’d better be sitting down so you don’t swoon and hit the ground with a thud.  Seriously.  It’s even better if you leave it in the fridge overnight before serving.  I say it every time but … you really don’t have to sacrifice flavour to make it clean and healthy nor do you have to fool yourself by using artificially enhanced powders and ingredients.

Best of all … check out the nutritional profile below.  Yes, I triple checked … where’s the fat?  Barely there.  Look at all the fibre and protein.  Now, I’m being a bit self-serving here because I’m trying to make as many protein snacks as I can that won’t derail my attempts to cut a little body fat without compromising lean muscle mass.  Sound familiar?  I thought I’d be clever and go chocolate free for a week as part of this whole deal.  Well, that lasted all of about three hours.  I mean, who was I kidding?  Me?  Chocolate free?  Ha!  Especially as I’ve been watching the World Chocolate Masters 2011 competition live online every day … *sigh*

More good news.  You don’t need mad baking skills either.  All you need is a miracle food processor … and a little time to throw it all together before putting it in the oven while you head off to do something else while it bakes.

source: missfitclothing.com

Just a suggestion.  I mean, this plus fudge bars makes muscle do its stuff, right?  🙂

I used a blood orange because I love the flavour.  Use your favourite orange variety but try the blood orange if you can.  It’s too wonderful.  Boiling the orange beforehand is the same method as used in the classic flourless orange almond cake you might be familiar with (by Claudia Roden).  Normally, you’d boil the orange for an hour or two.  I’ve reduced that down to 20 minutes as I’d rather keep some of that rawness and freshness of the orange.  It does indeed give a better flavour.

For the cacao, you can use either a raw cacao powder or your favourite unsweetened cacao.  I often use raw cacao for this stuff but yesterday I opened a fresh bag of Valrhona cacao powder.   Valrhonagasm.  The macros are almost identical so it makes no difference.

Pea protein gives the best result, or a 50/50 ratio of pea and micellar casein.  If you use whey protein concentrate, be aware that whey does tend to dry out baked goods and results might vary depending on the brand you use.  There is quite a lot of difference between them.  Do not use whey isolate for baking.  Just don’t.  Trust me.

When you look at the recipe, you’ll notice cannellini beans as an ingredient.  Say what???  Don’t panic.  The bars taste nothing like beans.  But they do add moisture, protein, and fibre.  The bean maketh the bar.  Cannellini beans are also great as they have a higher protein content than most and are a great source of fibre.  The flavour is also very mild so when baked into the bars, it’s completely gone.   Canned beans should be drained and rinsed well under running water.

For the casein pastry cream, I’ve used unflavoured micellar casein by Professional Whey.  I love their protein powders and will never use the flavoured stuff again.  No spakfilla ingredients, no funny sugar substitutes or other ingredients that sound like biological weapons.  This is CLEAN folks.  If you use the other flavoured stuff, the macros might be different.  So factor that in, if it’s important.

Lastly, because I use unflavoured protein powders (why doesn’t everyone?), I added a little maple syrup.  I like it because it’s lower in carbohydrates than sugar and frankly, you can use stevia if you like so the total carb content will be a little lower (but not much).  I occasionally use stevia but I think it tastes weird so … and maple syrup has a more subtle sweetness.  The orange also adds a little sweetness.  These bars are not very sweet though.  If you have an issue with the craving of the sugar … add more or use this as a great way to wean yourself off it.  Yeah.

Yada yada yada … it’s also gluten free and nut free so run amok and enjoy!

They’re incredibly delicious.  Told you.  Genius.

Makes 4 to 6 bars  (I know some dudes who’d eat the entire thing in one sitting … it’s all good)

Chocolate Orange Bars
1 medium orange
120 grams egg white
100 grams canned cannellini beans (drained and rinsed well)
110 grams non-fat quark or cottage cheese (< 0.1%)
30 grams unsweetened cacao
40 grams unflavoured pea or whey protein powder
40 millilitres (2 tablespoons) 100% pure maple syrup
1 teaspoon vanilla bean paste
1/4 teaspoon natural bitter almond extract
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda

Vanilla Cinnamon Casein Cream
60 grams unflavoured casein (I use Professional Whey Micellar Casein)
5 millilitres (1 teaspoon) 100% pure maple syrup
1 vanilla bean or 2 teaspoons vanilla bean paste
1 teaspoon cinnamon

cacao nibs (optional)

Preheat the oven to 165℃.

I used a 24cm x 7cm bar tin to make this, as it was the perfect size to then cut into  4 bars (or 6 smaller slices).  You can use small individual molds to make bars if you prefer, or double the recipe and use a 20cm square baking dish.  Whatever you do, line the tin with strips of non-stick silicon baking paper.  Set aside.

Place the orange in a saucepan and cover with fresh water.  Bring to the boil and simmer for about 20 minutes or so, until the orange is soft.  Drain and set the orange aside to cool.  When cooled, cut the orange into quarters and remove the white pith in the centre and any pips you find.  Cut the quarters into half again.  We will be using the orange, zest and all.  But no pips … that’s just nasty when biting into a bar 🙂

Place all the ingredients in the bowl of a food processor.  This includes the cooled orange segments.  Process until the batter is smooth.

Pour the batter into the lined tin and bake for about 45 to 50 minutes.  The baking time depends on the size of the tin but also your oven.  You want to underbake these bars and not overbake them, so that they will keep that lovely moist, fudgy texture that melts in your mouth.   They are ready if you insert a skewer into the centre and it comes out with very moist crumbs attached.  They might be a little creamy but not like uncooked batter.

Remove from the oven and allow to cool, in the tin.  Remove the bar gently by lifting it out of the tin using the baking paper overhang as leverage.

Cut into bars.  Store leftovers, covered, in the refrigerator.  It will keep for a couple of days … if you don’t eat it all beforehand!

This is the texture of the bars – very moist, fudgy, and flecked with tiny delicious bits of orange.  Mmmmmm … resistance is useless.

Look! Moist fudgy goodness ... orange bits!

Casein Cream
Place the casein powder, vanilla, cinnamon, and maple syrup in a bowl.  Add a little water, about 80 millilitres or so.  Use a whisk to stir and then whisk it all until smooth.  Add more water, a little at a time, until the consistency is of a thick cream.  The amount of water that you need depends on the casein powder used, as they absorb liquid differently.  I stopped adding water when it got to a lovely pastry cream consistency … like custard.

Cover and refrigerate the cream until ready to use.  Spoon the cream on top of each bar to serve as a dessert.  For diehard cacao lovers, sprinkle a few cacao nibs on top.  Looks spesh, adds that little extra cacao OOOMPH!

If you’re like me, this makes a wicked post-workout breakfast 😀

Nutritional Profile
I’ve included the macros both with and without the casein cream topping.  If you use a flavoured casein, you might not need the vanilla and maple syrup.  If so, just add the macros for the powder you use.  Easy.


Filed under All Recipe Posts, Bars & Slices, Chocolate, Fruit, Protein, Protein Bars, Protein Cakes, Special Diet