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Protein Fat Bars Three Ways : No Bake, Cake, and Baked Cookie Bar

I decided to make up some protein fat bars with coconut flour, sacha inchi protein, tigernut flour, Complete mix, flaxseed milk and the BOKU super snack trail mix. Can you say lick the bowl delish?!!!! You only need these basic ingredients (go with just one flour if that’s all you have like just the coconut flour) ) and less than five minutes to whip up these healthy no bake protein bars! No nuts, no dried fruits or candida feeding sweeteners are needed. They are also suitable for those following our vegan, paleo, gluten free, Transform 30 lifestyle! I got this idea from a recipe from The Big Man’s World blog.

We all use coconut flour all of the time. You know it’s high in protein, healthy fats but also fiber. We need some good fiber in our diets. But what about sacha inchi seeds and TigerNuts? Sacha inchi hit my radar several years ago because they are about the size of a nut, and the shape of a nut, but nut-free for those like myself with allergies. It is considered a complete protein because it contains all our our essential amino acids to support our cell growth for those lean muscles we are trying to build up.

So TigerNuts. Sounds really odd right, and must be a nut. However that is incorrect because TigerNuts are actually an itty bitty tuber. TigerNuts fueled 80% of our pre-human ancestors’ diet about two million years ago! I have tried using TigerNuts plain, but you really do have to soak them. They don’t really hit the spot like a sacha inchi seed. However as a flour, I am hooked! These little tuber gems are high in iron, potassium, magnesium and Vitamins C and E, they lean towards that coconut flavor. They are also high in healthy fats act as a mild appetite suppressant because they contain that very essential resistant starch that resists digestion – which makes this an almost perfect snack.

The BOKU Super Snack Trail Mix has roasted coconut, sacha inchi seeds, chocolate chips and dried mullberries which makes this a really good base. It’s almost seed butter like because of the sacha inchi seeds, and the rest gives it some support. The original recipe called for an optional seed or nut butter, but I wanted to take it to the next level. Which I truly believe I have. You can take this one bar recipe, and after you’ve refrigerated you can use it however you like as a grab and go bar, or roll them up into balls. As a caked up morning cookie, or my daughter’s favorite cake. I love this recipe, and I hope you will as well.

Protein Fat Bars Three Ways : No Bake BarsProtein Fat Bars Three Ways : No Bake

1/2 cup coconut flour
1/4 cup sacha inchi protein
1/4 cup tigernut flour (a fantastic fat!!!)
4 scoops Vanilla Complete
1/2 cup plus flaxseed milk (add 1/4 – 1/2 cup at a time. I used 1 1/2 cups total.. -the wetter the longer to set)
1/2 cup BOKU Super Snack Trail Mix

Line a baking tray with baking paper, grease it and set aside.
In a large mixing bowl, combine the coconut flour, tigernut flour and protein powder and mix well.
Add trail mix to high power blender and then dry flour mix.
Using 1/4 – 1/2 cup at a time of Flaxseed milk or alternative non dairy of choice until a very thick batter is formed. Remember, the wetter the longer to set.
Transfer batter to lined baking dish and press firmly in place and refrigerate for at least 30 minutes or longer. Slice into bars and keep refrigerated or freeze.

Protein Fat Bars Three Ways : CakeProtein Fat Bars Three Ways : Cake

Added Ingredients:

2 tsp Lakanto no glycemic sweetener
1 pastured egg
1 + tsp cacao (use to your desired chocolate taste)


Place your no bake bar into an oiled ramekin. Warm in the microwave for 45 seconds.
Pull out and add in egg, sweetener and cacao. Stir until mixed completely and microwave for another 90 seconds.
Dump ramekin out onto plate and enjoy.

For the glaze I mixed raw whole goat milk kefir, no sugar added strawberry jam. And sprinkled for my daughter.

Protein Fat Bars There Ways : Baked Cookie BarProtein Fat Bars Three Ways : Baked Cookie Bar

Take no bake bar and bake at 400 Degrees for 20 minutes turning over at half way.

No matter what you desire today, you can have your choice. Or as we say, have your cake and eat it too!!


Seasonal Spiced Pumpkin Soup

Seasonal Spiced Pumpkin Soup

If you love this harvest season, then you probably love everything pumpkin, and soup is a great. I saw a great soup in the Simple Vegan recipe book one day, but first off it had carrot juice in it… and and that is sooo sweet and what a way to just shoot up that insulin response… so then I had to figure out how to modify it to my dietary lifestyle. One of the great items I have purchased over the last couple years is my Blendtec and so I don’t need to juice a carrot if I want to use one, I can just throw it in the blender and go to town. So here’s my take on their recipe:

Seasonal Spiced Pumpkin Soup

24 oz Vegetable broth
1/4 cup (60 ml) unsweetened coconut milk
1 1/2 cups (368 g) canned pumpkin
1 tablespoon coconut oil {if needing that rich flavor}
1/2 cup (58 g) sliced onions, sautéed in coconut oil
1 1/2 garlic cloves, roasted {if you want to cook this on the stove, then chop and toss in}
1/2 teaspoon of ground cinnamon
2 medium sized organic carrots
1/4 teaspoon cayenne pepper
2 drops of Black Pepper Essential oil
salt and freshly ground black pepper, to taste

1/2 cup hulled pumpkin seeds – roasted {optional}

Directions for High Powered Blender: 

  1. Place all ingredients into the container in the order listed and secure lid.
  2. Select Soup or Variable 1.
  3. If needed, turn machine on and slowly increase speed to Variable 10, then to High.
  4. Blend for 6-7 minutes or until heavy steam escapes from vented lid.
  5. Garnish with roasted pumpkin seeds and enjoy

Directions for Stove Top: 

  1. In a large saucepan add coconut oil, melt on medium heat.
  2. Add pureed carrots from food processor, and onions. Cook down until soft.
  3. Add garlic, cinnamon, cayenne and cook for another minute.
  4. Add pumpkin and vegetable broth and boil of high heat to boil. Reduce heat, add in coconut milk, and  black pepper essential oil and simmer 15 minutes to blend flavors.
  5. Garnish with roasted pumpkin seeds and enjoy.