From a new cookbook called: The Nourished Kitchen by Jennifer McGruther
Also see: www.nourishedkitchen.com
Try these super easy, delicious real food snack bars made with coconut flakes, coconut oil and coconut nectar. Faintly sweet, dried plum, apricot and coconut bars make for a great snack or a breakfast on the go.
Lightly sweetened with coconut nectar, an amber-colored natural sweetener with a texture and viscosity similar to honey, these breakfast bars are best made with night before or on weekends in preparation for the coming week when a need for quick breakfasts and snacks will doubtlessly appear. I tend to favor the emphasis on healthy fats for breakfast, as their concentrated energy helps to provide satiation throughout the day, and coconut oil coupled with shredded coconut provides that element to these simple bars. Frosting them with stewed dried fruit helps to elevate their sweetness just a touch while also provide trace minerals.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Yield: 16 bars
Serving Size: 1 bar
1 1/2 cups dried, unsulphured apricots
1 cup dried, unsulphured plums
1/2 teaspoon ground cinnamon
1 1/4 cups unbleached all-purpose flour, high-extraction flour or sprouted grain flour
1/2 cup Vitacost Shredded Unsweetened Coconut (buy it from Vitacost here), plus extra for dusting the bars
1/2 teaspoon unrefined sea salt
1/2 cup coconut oil (available from Vitacost here), softened
1 teaspoon vanilla extract
1/2 cup coconut nectar (get it from Vitacost here)
Heat the oven to 350 F. Grease and flour a 8-inch by 8-inch baking dish.
Place the apricots and plums in a small saucepan, cover with water by about 1 inch and bring to a simmer over medium-high heat. Continue to simmer until plumped and softened, about 10 minutes. Drain the dried fruit, and place it into a food processor. Add the cinnamon to the food processor, and process until the dried fruit forms a smooth paste. Scrape it into a bowl, cover it, and let it rest at room temperature while you prepare the remaining ingredients.
Stir the flour and shredded coconut together in a large mixing bowl with the salt. Work in the coconut oil and vanilla extract until the flours resemble cornmeal. Beat in the coconut nectar. The batter will become firm and sticky. Press it into the prepared baking dish with your fingers, and bake it for 20 to 25 minutes or until it reaches a caramel brown on top and stands firm to the touch.
Set the baking dish on a cooling rack. Spread the dried fruit paste over the breakfast bar base while it is still hot, then sprinkle it with shredded coconut. Allow to cool completely, then cut into 2-inch squares.