Coconut Chocolate Bars By The Nourished Caveman Top

Coconut Chcocolate Bars: one of the easiest low carb snacks!

Coconut Chocolate Bars By The Nourished Caveman Top

To snack or not to snack?!

One of the great benefits of a low carb, ketogenic diet is that you do not need to snack, even on low carb snacks!

While dietitians will talk themselves hoarse repeating that you have to eat 5 meals a day, snack every 3 hours etc etc, that concept only holds true when your body is burning Glucose for fuel.

When your metabolism runs on fats instead, the picture is quite different.

First of all that well-known feeling of hunger disappears. You  can easily skip a meal without even noticing, once you are keto-adapted. (Which means that your body has successfully made the switch from glucose to fat metabolism).  Your blood glucose levels become wonderfully stable, and you do not experience the “hangry” feeling anymore.

One small caveat here: As a woman, even the healthiest woman, you are still somewhat victim to the whims of your hormones! Of course that happens to different degrees, depending how healthy and stable your hormonal levels are.

Body VS mind

And there comes a time in a woman’s month, when the physical sensation of hunger and the need for a food treat become two complete different entities!

Heck, it can happen to anybody, pretty much anytime.

Sometimes you just feel like a snack, or a treat.

Then you look at your Fitness Pal numbers and you think “Mmmmh, if work out another 20 minutes I can eat something nice and actually fit in my macro and calorie goal!”

But what could you eat that would make good keto or low carb snacks for this  diet we love so much?!

Coconut is the answer!

To many questions.

Especially to the question “What is one of the best low carb snacks?”

Just don’t add sugar to it and it is a greatly balanced, nutrient rich food. Lucky for us it tastes a lot better than liver too!

Add a bit of chocolate and we are in business.

Make it into a “candy” bar and the deal is sealed!

Ladies and gentlemen let me introduce: the coconut chocolate bar, one of the best low carb snacks you will try!

Coconut Chocolate Bars By The Nourished Caveman Closeup

PS Did you know this post was featured on Allergy Free Wednesday?! Check it out, it’s on the wonderful Whole New Mom blog!!

4.8 from 8 reviews
Coconut Chcocolate Bars: one of the easiest low carb snacks!
 
Prep time
Total time
 
Ladies and gentlemen let me introduce: the coconut chocolate bar, one of the best low carb snacks you will try!
Author:
Recipe type: snack
Cuisine: American
Serves: 5 bars
Ingredients
Instructions
  1. Mix shredded coconut with coconut cream,1/2 of the vanilla extract and ½ packet of stevia and blend well with a spatula or a spoon
  2. Place the shredded coconut mixture on a small cookie sheet lined with parchment paper
  3. Shape it into a flat rectangle about 4 inches by 6 inches and 1 inch thick (measurements may vary) You can aid yourself with kitchen wrap to accomplish this.
  4. Place in the freezer for 2 hours, until frozen solid
  5. Remove from the freezer and cut into 5 bars
  6. In the meantime you will prepare the chocolate coating:
  7. Melt coconut oil in a small sauce pan until liquified
  8. Add cocoa powder remaining stevia and vanilla extract to the coconut oil
  9. Mix well on low heat for about 2 minutes, until all ingredients are well blended
  10. Let cool to room temperature, but still liquid
  11. Now dip the bars in the cocoa mixture, and turn to all sides to coat evenly. It helps if the bars are frozen solid so they won't break.
  12. Place bars back on the cookie sheet
  13. When all bars are all coated put in the refrigerator to harden.
  14. The bars can be kept in the fridge for harder consistency or at room temperature for softer.
  15. Cacao will melt if kept at a temperature too high.
  16. OPTION 2
  17. If you want your chocolate coating to stay solid at room temperature use cocoa butter instead of coconut oil.
  18. Proceed exactly in the same way as using the coconut oil.
Nutrition Information
Serving size: 1 bar Calories: 210 Fat: 22 Carbohydrates: 4.8 Protein: 1

 

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Coconut Chocolate Bars By The Nourished Caveman Front View

Here are a couple of helpful book suggestions to help keeping track of macros, especially on the go!

Coconut Chocolate Bars By The Nourished Caveman Top View

If you enjoyed the recipes in this post, you might want to get the one week Meal Plan! It’s the best way to get started with a WELL FORMULATED Ketogenic diet! The meal plan contains a full week of unpublished recipes, (all Paleo too!!), a shopping guide, and a list of good and bad foods!

Everything you will need to get started with Keto in the best / healthiest possible way!

Just click HERE to have a look at the MEAL PLAN!

link
I love keto diet

My love story with the Keto Diet

I love keto diet

My story.

I have been writing this Paleo recipe blog for just about a year. Until very recently I knew nothing about the Keto diet.

Paleo for me has always meant sugar, dairy and grain free recipes; I came to this way of eating long before I knew it was called Paleo, urged by my own health needs, as I had been struggling for years with allergies and “gallbladder disease”. I thought it was the best possible thing I could do for my body.

For a time it was indeed a very good thing.  In two short years I was able to wrestle my naughty gallbladder into submission and get rid of dairy, which got rid of my allergies.

Eating Paleo was like a stepping stone, a very important one, but little did I know I had just scratched the surface…

Complications

Yup, just as I thought I had it in the bag, and I could live happily ever after, drinking Prosecco and eating Paleo cupcakes, I had a rude awakening:

For the first time I measured my fasting blood glucose, and found out that is was quite high. (Normal fasting glucose levels should be around 85 to 95, instead mine was from 120 too 140, that is almost considered diabetic!!)  I slowly came to the realization that I am insulin resistant…Then my mother told me that diabetes runs in the family…

In the light of this new knowledge a lot of pieces of my puzzle fell into place: Hormonal imbalance, fibroids, insomnia, mood swings, shortness of breath…

Now it all made sense!

Good thing I thought I am in good shape! DENIAL that’s what I was in, not good shape!

A lucky break!

All those realizations happened as I was sitting in during my colleague Tracie’s Ketogenic diet group. I was in the perfect place.

So I started the diet myself, and got completely sucked into it.

It was like those scenes in the movies, where boy sees girl and romantic music starts playing…

Between Keto and I it was love at first sight…or should I say bite?! In fact I am so lucky to just love fat, any kind of fat, bacon, lard, coconut oil, YUM! This love was meant to be!

My new love!

So far my new Keto diet love helped me lose 6 pounds (not much you say, but weight was not my main problem) and slowly slowly during the last 6 weeks I have seen my fasting blood glucose levels go DOWN.

From 140 to about 95.

Not bad, right?!

Before I was constantly grazing, now I am not hungry, so I do not have to even snack between meals. I can go all day without eating and still feel great.

My brain is working better, my notoriously bad memory is improving, I am much calmer! (and my husband much happier!!)

I can do an hour of yoga without wanting to die, actually starting to really enjoy it!

I can do a whole workout on the rebounder without having to stop gasping for breath!

All this after a meager 6 weeks!!

Left: Feb 2014 -  before Right: May 2014 - during

Left: Feb 2014 – before
Right: May 2014 – during

…so the story continues

Can a girl be faithful to Keto and still see Paleo??

I think so! I think they will not mind.

Especially when this girl likes to take the best out of everything and then make it her own.

I have a very clear vision about healthy and tasty foods. Maybe not everybody shares my taste, because it is quite old-fashioned. I like stuff our grandparents ate. Not just our grandparents, but also somebody else’s Gramps over in Korea, or Brazil, or Japan….any wholesome traditional food is great.

My Keto!

So MY KETO is going to be quite different from most.

I want to bring you the best BESTEST foods!

Fresh, organic, seasonal, local, free of allergens, super nutrient rich….ALL OF IT! Oh wait, I forgot TASTY!!!

Do not forget I am the specialist of making things taste good…ask all the people who ate liver at my house, even for the first time, and loved it! If you follow my recipes, you now they are pretty tasty!

So the story continues, my recipes will be a little different, but not too much.

They will still be healthy, delicious and a bit unusual (like me).

As this post has been a long thought process, you will find that I have already started publishing some Keto recipes, like this first Grocery Haul For the Ketogenic Diet

Even did a nice round-up of low-carb recipes.

AND a whole week of Low-carb meals!

I would love your company…

…on this Keto journey of mine. I would also love your feedback and any idea you care to share with me.

The beauty of a small blog is that it’s like a small business: You can give individual attention to your clients, and make the experience quite personable!

So hang around and I will keep sharing good food and nutrition ideas, and I will keep you posted on my progress.

 

 

 

Salmon and Avocado Boats by The Nourished Caveman 3

Avocado and Salmon Low Carb Breakfast

Salmon and Avocado Boats by The Nourished Caveman 2

I am on a low carb breakfast rampage!

Since I have been doing this ketogenic diet a low carb breakfast has taken a whole new meaning.  We are very far here from the espresso and croissant breakfast of my fellow Italians…

More than ever I realize how important breakfast is in the daily scope of things, especially regarding your blood glucose levels. You can stray a bit for lunch, but really breakfast and dinner are your two pillars for building the foundation of a level and healthy blood glucose.

You will see a lot of cheese and bacon in most ketogenic, low carb breakfast recipes. As the purpose of this blog is to bring you HEALTHY food, I am trying a bit harder.

Saturated fat and weight loss

Eating a lot of saturated fat during the adaptation phase of the ketogenic diet will result in a slower rate weight loss, as your body is trying to get rid of it’s own fat.

Also do not forget that the meat of feedlot raised animals contains high levels of Omega 6’s, which raise inflammation in the body.

Wild caught salmon is a good healthy fat alternative, so are organic avocados. Of course if you can find pastured beef and pork, that is a good option too, really worth investing the extra dollar.

Here is a simple but yummy recipe for you, with an even simpler variation.

Salmon and Avocado Boats by The Nourished Caveman

 

5.0 from 1 reviews
Avocado and Salmon Low-Carb Breakfast
 
Prep time
Total time
 
Author:
Recipe type: Breakfast
Cuisine: American
Serves: 1
Ingredients
Instructions
  1. Cut the avocado in two and remove the seed
  2. In a small food processor mix the rest of the ingredients until coarsely chopped.
  3. Place the resulting cream inside the avocado.
  4. Serve immediately.
  5. VARIATION
  6. Cut the avocado in small cubes.
  7. Cut the salmon in small pieces.
  8. Mix the two together.
  9. Add the goat cheese and the rest of the ingredients and blend well.
Nutrition Information
Serving size: 1 Calories: 525 Fat: 48 gr Saturated fat: 10 gr Carbohydrates: 4 gr Sodium: 439 mg Protein: 19 gr

 

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Salmon and Avocado Boats by The Nourished Caveman 3

 

 

If you enjoyed the recipes in this post, you might want to get the one week Meal Plan! It’s the best way to get started with a WELL FORMULATED Ketogenic diet! The meal plan contains a full week of unpublished recipes, (all Paleo too!!), a shopping guide, and a list of good and bad foods!

Everything you will need to get started with Keto in the best / healthiest possible way!

Just click HERE to have a look at the MEAL PLAN!

 

whole food low-carb roundup

A Round-up of Healthy, Whole Food, Low Carb Recipes

whole food low-carb roundup

My new adventure.

As you might have noticed from my previous posts I have embarked into a new adventure…a ketogenic diet!

As I want to use this diet both for therapy and for weight loss with my patients, I have been doing it myself, and researching like crazy.

I still have tons to learn, but in the meantime I have lowered my blood glucose levels, lost 5 pounds and entered ketosis! Yay!

What about Paleo??!!

That does not necessarily mean that I will abandon Paleo, but I am rethinking what Paleo has become for way too many people…

Just another way of eating too many sweets and not any REAL FOOD.

I think I played into that for too long. It is time to go back to my original goal and bring you recipes for real nourishment, not just to satiate the

carb cravings…

 

A compilation of low carb recipes

…from many great blogs that hopefully will give you some ideas about how delicious and still healthy low-carb choices can be!

Kale and Eggs Benedict By The Nourished Caveman

BREAKFAST

Spaghetti squash pancakes

Kale-and-eggs-benedict

High FIber Coffe Coconut Cup

 

GROUND BEEF DISHES

Love your body Chili

Meatballs

Liver Bacon Meatballs

Crock Pot Taco Meat

French Pate Meatloaf

 

Bacon-and-Cabbage-Beef-Stew-by-The-Nourished-Caveman bpg

OTHER BEEF CUTS

Argentinian beef kebabs with cimichurri sauce

Bacon and cabbage chuck beef stew

 

CHICKEN

Middle Eastern Chicken Wings

Sauted chicken livers

Aromatic Dover Sole Filets b

 

SEAFOOD

Lemon rosemary Alaskan halibut

Aromatic Dover sole

Bacon wrapped crab stuffed prawns

Coconut saffron shrimp soup

 

PORK

Bacon Guacamole Sammies

Pork Larb Salad

Best Carnitas Ever

Meat Bagels

 

Denver Riblets By The Nourished Caveman S

LAMB

Slow Cooker Lamb Vindaloo

Denver Lamb Riblets

 

EGGS

Sausage Pepper Frittata

Avocado Deviled Eggs

Paleo Quiche

Coconut Oil Mayo

Egg Custard with Minced Pork

Spaghetti Squash with Caveman Sauce3

VEGGIES

Kids Guacamole

Bagna Cauda Stuffed Peppers

Braised Escarole With Onions

Avocado Cream

Spaghetti Squash with Spicy Caveman Sauce

 

SALADS

Avocado Bacon Salad

 

CRACKERS & BREAD

Almond Burger Buns

Almond Crackers

 

DESSERTS

Pumpkin Custard

Coconut Panna Cotta with Ground Cherry Sauce

Chocolate Covered Bacon

 

If you enjoyed the recipes in this post, you might want to get the one week Meal Plan! It’s the best way to get started with a WELL FORMULATED Ketogenic diet! The meal plan contains a full week of unpublished recipes, (all Paleo too!!), a shopping guide, and a list of good and bad foods!

Everything you will need to get started with Keto in the best / healthiest possible way!

Just click HERE to have a look at the MEAL PLAN!

Get the meal plan!

 

Another Grocery Haul for the Ketogenic Diet

Grocery Haul For Ketogenic Diet Week 2 d

Ok after a week of Ketogenic diet meals I think you are all pros at this way of eating, right?!

Just to add a little help I am posting another week of groceries here.

So you do not get too bored, I will just post the meal plan at the end of the week, as I collect recipes and photos.

Grocery Haul For Ketogenic Diet Week 2 c

This week’s groceries (for one person)

Leftover from last week: 

1/2 bunch asparagus

1 cup bone broth ( I froze 3 quarts of broth)

1 avocado

Carbs: (all from the farmers market)

  • 1 bunch fresh garlic
  • 1 bunch fresh onions
  • 1 bunch radishes
  • 1 bunch escarole
  • 1 bunch fennels
  • 1/4 pound  fresh shitake mushrooms
  • baby heirloom lettuce mix from my garden

Proteins (80% local)

1 can crab meat from Trader Joes

4 oz wild caught smoked salmon from Trader Joes

1/2 pound frozen wild caught cod filets

2 oz local fresh goat cheese

1 pound mutton stew meat (Wookey Ranch)

Total cost of the groceries was $22.50

Additional supplies:

Look out for the end of the week post with meals and recipes!

Grocery Haul For Ketogenic Diet Week 2