coco crunch bar

A fruit-free, FODMAP friendly (for some) piece of sweet goodness that looks better than the skills required. Seriously, any hand could whip this up and should whip this up as it's satisfying, not too sweet and 100% delicious. All you need is a food processor, some warmish coconut oil and a bunch of coconut and pecans and you're set. 

The FODMAP friendly (for some) part is in relation to the coconut. Coconut is a bit hit and miss for some people who are on a strict low FODMAP diet. I'm sorry if you're one of the unlucky ones who can't do coconut. I promise next time I'll leave it out. 

I also promise that next time I will do a savoury recipe. I think my weakness is starting to show....my sweet tooth is bigger than most. But coming up next is a super easy and delicious kale and pumpkin galette. All salty and no sweet. Stay tuned. 


INGREDIENTS 

Base

2 cups pecans 

2 tbsp coconut oil (not melted but soft) 

1/4 cup brown rice syrup 

1 tspn vanilla extract

Coco Layer

2 1/2 cups shredded coconut (use desiccated if you don't have a whizz bang processor) 

3 tbsp brown rice syrup 

2.5 tbsp coconut milk/oat milk/almond milk

Chocolate Layer

3 tbsp soft coconut oil 

2 tbsp brown rice syrup 

1 1/2 tbsp cacao powder 

2 tbsp cacao buckinis (optional- but they provide the crunch) 

METHOD

Base 

1. blitz the nuts in a food processor or blender quickly ensuring it does not become too fine 

2. add the other ingredients and combine well 

3. press the base into a paper lined square pan and place in the freezer

Coco Layer 

1. place the coconut into the food processor and blitz until it has begun to break down into smaller pieces (heading towards desiccated) 

2. add the remainder of the ingredients and combine again until the mix has come together. It should stick together when pressed on. If not, add a tiny bit more liquid 

3. Remove the pecan layer from the freezer and press the mix down onto it. Return to the freezer. 

Chocolate Layer 

1. In a small bowl, place the coconut oil, syrup and cacao powder. Combine with a fork until it turns into a smooth paste. 

2. Spread the chocolate paste onto the top of the coconut layer and once covered, sprinkle the cacao buckinis over the top and press them down into the chocolate. 

3. Return to the freezer to set. 

Notes 

  • to get the double-decker effect, cut the slice in half and place one half on top of the other. Voila! It's best to do this once the cake has set but the chocolate has come to room temperature and gone a bit soft. This way you can press the layers together and get them to hold more easily. 
  • store this slice in the fridge until ready to eat. I recommend cutting it up into individual pieces once it is set and placing it in a tupperware, ready to eat whenever the cravings call. 

Did you make this? Don't forget to #naturomedico to show us your own creation

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Roberta is trained in clinical nutritional medicine and has a strong belief that food is the most powerful form of medicine and should be used first and foremost where possible. If you would like more information on nutrition and how you can get the most out of your diet, contact Roberta at roberta@naturomedico.com