We are loving the addition of some healthy keto recipes into our diet and these Easy Keto Bars are one of our favourites!
The term ‘keto’ comes from the ketogenic diet. It allows a higher percentage of good fats into the diet, these are mixed with proteins and minimal carbohydrates.
This way of eating allows us to feel full for longer, reduces blood sugar cravings, and fuels weight loss. Strict keto diets don’t usually allow honey, but for our family the addition of honey works well in moderation. I prefer honey to the chemical low carb alternatives.
We often mix paleo and keto, but ALWAYS base our diet on REAL FOOD. This is how we fuel our active lifestyle, and stay healthy.
Paleo eliminates butter and cheese, but keto allows these foods. We feel healthier and more satisfied for longer with the addition of good saturated fats in our diet. Essential for growing kids, and for getting rid of sugar cravings.
This recipe for Easy Keto Bars is so quick to whip up and is filled with good fats from organic butter, and nuts and seeds.
As always make this recipe your own, change out with almonds for walnuts, or add some chia seeds or flaxseeds in place of the sunflower seeds.
Easy Keto Bars
30g coconut sugar
1 cup nuts (I used chopped almonds)
1 cup seeds (I used sunflower and pumpkin seeds)
1/2 cup fine coconut
1/2 cup almond flour
Flavour – 1tsp cinnamon, 1/2 tsp ground ginger, good pinch of sea salt .
- Melt butter, honey, coconut sugar and flavours together in a pot.
- Allow them to boil while stirring gently for 1-2 minutes.
- Remove from the heat and add the nuts, seeds, coconut and almond flour to the warm liquid.
- Stir well.
- Pour and press into a lined baking dish 20cm x 20cm.
It’s that EASY! No cooking required, just set in the fridge overnight or for at least an hour. Then slice. Keep this delicious slice stored in a container in the fridge.
The image shows good sized bars, and the recipe makes 10 of these, however I cut these in half again and it makes 20 bite size sweet treats. Perfect for long walks or after school snacking.
I have put off writing this post for ages, simply because it seemed like such a massive topic! Going gluten free has changed my life is so many ways, there is so many gluten free diet benefits….I didn’t know where to start telling my story!
Gluten is a protein mainly found in wheat, barley and rye.
But just recently I have noticed lots and lots of people (including children) going to be tested for celiac disease, or to see if they are allergic to wheat or gluten, BUT nothing negative ends up showing up their tests.
Many of those tested don’t show a reaction to wheat or gluten on the Doctors test, but they are actually still reacting to gluten.
Both my son and I are gluten free, and if we have gluten we are negatively effected for two days after it, we get a foggy brain, can’t think, suffer bloating and mood swings.
However we don’t have celiac disease and our symptoms aren’t classified as an allergy. They are ‘just’ an intolerance, but one that negatively impacts our quality of life.
Many people have an intolerance to gluten, mainly because our guts are not in the healthy state they should be, and also because wheat has changed dramatically from what it once was 100 years ago.
Going gluten free can change your life, just as it changed my life…my healing all started with my son’s diagnosis a few year ago.
Let me explain….
As some of you know when my son was 5 he was diagnosed with a serve anxiety disorder, it became so bad he couldn’t attend school or even leave the house. He was physically and mentally unwell.
Along with his diagnoses we were given a prescription for prozac. We never even took the prescription to the pharmacy, instead we embarked on a healing process through diet and supplementation. I wrote all about the incredible healing power of REAL food and what I learned about food along the way in the book The Chemical Generation.
Because a large part of his diet was to remove gluten from his his life, as a family we stood beside him and we too removed gluten from our diets.
After a few days of feeling pretty awful (as we detoxed off many of the unhealthy foods we were addicted to), we came out the other side. Yippie!! We discovered many gluten free diet benefits for ourselves. The mental fog we were under lifted, anxiety disappeared and we had a new found energy and clarity. We lost weight and felt healthier.
BUT staying gluten free wasn’t always easy, or so I thought, and my busy lifestyle saw me eating foods that contained gluten once again. And again I had the negative symptoms too!
A few months ago I decided to go completely gluten free, (rather than on and off gluten free). Rather than just swap a particular food for a gluten free option, because that can be chemical filled and just as unhealthy, I filled my diet with fresh fruits and vegetables, meats, nuts and seeds so there was no room for slipping up!
I am proud to say I am sticking to eating well and my mind and body are thriving once again.
Here are 10 GLUTEN FREE diet benefits that have truly changed my life!
- The foggy brain has disappeared and I can think clearly. I am no longer tired after eating.
- I sleep better, I don’t wake through the night.
- No bloating, something I suffered from terribly most my life.
- No mood swings, my energy levels are balanced.
- Healing from chronic pain, this has been a combination of removing gluten and sugar from my diet and beginning an exercise routine. My chronic hip and back pain continues to heal.
- Weight loss. I find eating bread makes me hungrier and I don’t stop eating once I am technically full. Eating a fresh diet without regular bread has allowed me to lose weight.
- My thyroid issues have disappeared…without medication.
- My skin is glowing and my hair and nails are stronger
- No more fatigue! This is the most life changing thing of all – I have suffered from extreme fatigue in the past and I am so happy this is behind me.
- No joint pain. Eating wheat and gluten causes me to have pains in my joints, that feel like constant aches. I haven’t had these for months!
I used to think being gluten free was difficult, but now it is easy all because I fill my diet with good foods, there is no room for craving bread anymore!
If you are thinking of going gluten free, don’t go and buy crappy supermarket ‘gluten free’ products, instead eat fresh foods fruit and vegetables, add meat, and nuts and seeds. Make your own delicious Gluten Free Bread, and start healing your body so you can thrive once again.
Please note: a naturopath can often test you to show if you have an intolerance to certain foods, this is another option if you are still unsure if you react to gluten.
If you are already gluten free I would love to hear how it changed your life.
Share with me below in the comments,
Blueberries are my favourite berry, and are ideal for my energy smoothie. They are bursting with antioxidants and just so versatile. My kids will eat frozen blueberries like sweets so I try and buy the organic brand to get chemicals down. Stock up on them while they are on special and store in the freezer till needed.
You can literally see the goodness!
Blueberry are an energy giving superfood that fuel the mind and body! Try and eat a handful of blueberries every second day.
Make sure you soak the almonds first, overnight if you can with a pinch of sea salt, this helps them to soften and turn into an almond milk without the need to make your own almond milk before hand.
Another reason to soak nuts:
Soaking nuts also helps them to be easily digested and breaks down the process of hibernation that the nut has undertaken in order not to sprout until conditions are right. This is how I explain to my kids the reason behind soaking nuts, if you want a more detailed explanation make sure you give it a google, or look out for my upcoming post on how and why to soak nuts.
Right now we have a handful of soaked nuts, lets make a mouth watering energy smoothie!
Blueberry Chia ENERGY Smoothie
1/2 cup blueberries (Frozen)
1/2 cup soaked almonds
1 tbsp chia seeds (Soak these for at least 1 hours before adding to the smoothie).
1 large ripe banana
Squeeze of lemon or lime juice if you have it on hand.
Whizz all the ingredients together really well and enjoy.
Makes one large or two small smoothies.
Check out my delicious Strawberry Smoothie, it’s gluten and dairy free too! Tell me below, what’s your favourite berry right now?