Yes! They really are MAGIC!
We've all been there. You walk into a birthday party and a chocolate three layer cake with chocolate icing is staring you down like a bull in a bull fight. OK. War is on. It's just you, your pure will, and a mound of chocolate, crisco, and gluten with gluten sprinkles! It's going to be a long 2 hours. Below is a recipe adapted from Philidaphia's Sweet Freedom Bakery that will never make you feel deprived especially in those moments that really test you. My husband lovingly gave me their cookbook thinking the restrictions they used in their baking aligned with all of my restrictions (bless him). But although the recipes in the book are gluten free, vegan, dairy free, egg free, soy free, corn free, peanut free, and refined sugar free! I still had to do some major adapting and tweaking to make it work for me! Which leads me to....healing diets, and where dessert can fit into them.
I believe healing diets do not only have to consist of liver, kale, and bone broth. OK, don't get me wrong, I am not hating on super foods. But I do believe in balance. When one is on an elimination diet, we have to get pretty crafty once we begin to lose all inhibitions and start to crave chocolate! Can you feel me? These bars truly are magic and really have the capacity to hit the dessert spot!
Think- a chewy shortbread-like crust layered with a rich carob sauce sprinkled with coconut flakes. If you are a carob skeptic, lose yourself in the maple-sweetened sauce and forget for a moment that you are on an elimination diet!
When making these bars-say it with me- "know thy self". Treat yourself but be aware of the sugar content and adjust accordingly. Consider having a plan in place to freeze them or make them for a group setting. Elimination diets are hard, but remember you are magic so we should eat magic. OK. Make that magic happen!
A note on substitutions:
I have made these bars a couple of ways and if you are following the CEP Protocol then follow the recipe below. But if you are no longer in the elimination phase of CEP or are following an AIP/Paleo lifestyle the following substitutions work.
-Cassava flour will work in place of tigernut flour using the same measurements, just eliminate the coconut flour
-Almond Flour should work using the same measurements, just eliminate the coconut flour. And make sure you do not use almond meal.
-Cocoa powder can be switched out with carob if you tolerate it and is just as decadent. Or you can use compliant chocolate chips like enjoy life or Eating Evolved. Use about 1 1/2 cups of chocolate chips and 2 tbsp. of coconut oil in a double boiler or use a microwave! I won't judge!
-Raw honey can be used instead of maple syrup. I always just use what I have in my pantry
Coconut Carob Magic Bars
Prep Time - Cook Time - Total Time
5 min 35 min 40 min
2 C. tigernut flour
5 Tbsp. coconut flour
1/2 Tsp. sea salt
3/4 C. melted coconut oil
1/2 C. maple syrup
1 1/2 Tsp. vanilla powder
8 Tbsp. carob powder
4 Tbsp. maple syrup
4 Tbsp. filtered water
2 Tbsp. coconut oil
1/2 C. coconut flakes
1. Preheat your oven to 375F.
2. In a medium bowl, combine the tiger nut flour, coconut flour, and salt together. Set aside.
3. In a large bowl using a stand mixer, combine the melted coconut oil, maple syrup, and vanilla together and mix until well combined. Add in the dry ingredients a little bit at a time, very slowly at a slow speed until all the dry ingredients are incorporated.
4. Spread the crust evenly into the baking pan, patting it down with your fingers. Bake the crust for
15-18 min until it has some color around the edges (it will resemble shortbread, but you do not want it to be too dark.) Let cool for 5 minutes.
For the topping:
5. Combine the carob, maple syrup, water, and a pinch of salt in a small sauce pan.
6. Heat over medium heat and bring to a boil. Stir the mixture continuously and simmer for a couple of minutes.
7. Remove the mixture from the heat and add the coconut oil.
8. Pour and spread the carob topping evenly on top of the crust and sprinkle the coconut flakes on top.
9. Place the magic bars in the freezer to set the carob for about 20-30 minutes. Once the carob is set remove them from the freezer, bring them to room temperature and cut them into bars.
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Kellie is a wife, mamma, health coach, and recipe developer for MyCrazyJourney. Celiac disease, digestive issues and a plethora of food intolerances led her to AIP in 2014 and the CEP in 2017. She and her family have since adopted a modified version of these templates. Her goal is to inspire others to take their health into their own hands by cooking foods that are creative, fun, and contributive to health and wellness. Kellie's background is in art and education, but she has always had a passion for food and it's powerful healing properties. Many of her creations are inspired by her experiences and designed to be enjoyed by the entire family! You can find Kellie here at MyCrazyJourney writing guest posts and on Instagram.