Marks Daily Apple
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2 Aug

Primal Fuel Bars

PrimalFuelBars1The goal of this recipe was to create a protein bar, but it turned out to be so much more. While eggs and Primal Fuel do add protein with delicious chocolate flavor, and macadamia and coconut butter add loads of healthy fat, these dense, moist chocolate-coconut-macadamia flavored bars could also make a fine cake topped with whipped whole cream and berries. This recipe, as it turns out, is a case when you can have your cake and eat it too.

If you’d like to decrease the amount of maple syrup you can; if you’d like to add a little more Primal Fuel or chunks of macadamia nuts and coconut for more texture you can do that too. Or, take things in a more dessert-like direction by adding chunks of dark chocolate.

Whatever Primal Fuel Bars are for you – a snack mid-hike or post-workout, a quick breakfast on the way out the door, dessert after dinner – one thing will remain constant: Primal Fuel Bars are a real treat. Enjoy!

Servings: 12 bars

Time in the Kitchen: 30 minutes

Ingredients:

Ingredients 12
  • 3/4 cup coconut cream/coconut butter (200 g)
  • 1 cup (116 g) raw, unsalted macadamia nuts (or 1/2 cup macadamia butter)
  • 1/4 cup maple syrup (60 ml)
  • 1/2 teaspoon baking soda (2.5 ml)
  • 1/4 cup chocolate Primal Fuel (28 grams)
  • 2 eggs
  • 1/4 teaspoon kosher salt (2.5 ml)

Instructions:

Preheat oven to 350 °F/177 °C.

The coconut butter should be at room temperature or slightly warmed so the texture is soft and runny.

In a food processor, blend the macadamia nuts for several minutes until a smooth, thick paste or “butter” forms.

In a medium bowl, whisk together the coconut butter, macadamia butter, maple syrup, baking soda, chocolate Primal Fuel, eggs and salt.

Step1 24

Pour the batter into an oiled 8″x8″ baking dish.

Step2 24

Bake 20 minutes until the batter is set and has puffed up a bit. Let cool before cutting.

Primal Fuel Bars can be refrigerated or kept at room temperature.

PrimalFuelBars2

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. This recipe looks and sounds delicious.I plan on making it in the near future. I do have one request though. As someone that has adhered to the carb curve for the last 5 years and am generally 50 carbs and below, it would be helpful to know the breakdown per serving on this recipe.

    Tim O'Brien wrote on August 2nd, 2014
  2. I would like to know protein grams per serving

    Barb wrote on August 2nd, 2014
  3. Lembas bread!

    Guy Fleegman wrote on August 2nd, 2014
  4. Some people were wondering, so I took the liberty of trying to figure out the macronutrient info. I assumed that 200g unsweetened shredded coconut would be the same nutritional value as 200g coconut butter, since the only ingredient in the linked coconut butter recipe is coconut, and I assumed eggs that weigh 56 grams each. Feel free to double check my info here in case I got something wrong, but here’s what I came up with:

    If you divide this into 9 servings:
    301 calories
    26.5g fat
    5.5g protein
    14.5g carbohydrates
    (4.4g fiber, 7.8g sugar)

    David wrote on August 2nd, 2014
    • Thanks for looking up the macronutrients, David!

      Barbie wrote on August 3rd, 2014
      • Definitely not a protein bar–more like a fat bar. :-) Looks tasty, though. BTW, serving size was 12, not 9.

        Darcie wrote on August 3rd, 2014
        • The ARE tasty. I made a batch today… I added a tsp of espresso grounds and used about 1/3 cup of a chocolate protein powder shake mix I had on hand which happened to have a higher protein content. Increased the liquids a tad to make up for it. Very good! Cakey… tasted just like chocolate cake.

          Barbie wrote on August 3rd, 2014
  5. These look delicious!

    Erica wrote on August 2nd, 2014
  6. These look delicious, but is there any substitute for the Primal Fuel?

    Wendy Hay wrote on August 2nd, 2014
    • It looks like you could substitute cocoa powder for the primal fuel – I think it is a dry mix given that it is stated by weight not volume. I may well have to try this for my birthday party in October so my guests can have dessert :)

      Autumn wrote on August 2nd, 2014
      • Thanks for the suggestion!

        Wendy Hay wrote on August 2nd, 2014
  7. I’ve been wanting to order more primal fuel for awhile now and I’m getting tired of homemade date/nut bars as a quick protein snack grab. Can’t wait to get on this. I bet the kids would love em too.

    Nicole wrote on August 2nd, 2014
  8. Worker Bee is a genius.

    maidel wrote on August 2nd, 2014
  9. I made it this afternoon with a little green banana flour. It was yummy and moist. Thank you for the great recipe!

    Kokohana wrote on August 2nd, 2014
  10. Great bars! I’m always on the lookout for recipes like this as I spend a lot of time hiking myself! :)

    Thanks for sharing!

    Alex wrote on August 2nd, 2014
  11. Hi Mark, have you considered offering a paleo version of a product such as perfect dump (www.perfectdump.com)? I try to buy paleo approved when I am able to.

    goldfish wrote on August 2nd, 2014
  12. How are these paleo when they maple syrup? Isn’t maple syrup almost solid sugar?

    gravesmeister wrote on August 2nd, 2014
    • You must be confused. These are Primal, not Paleo!

      Aaron Blaisdell wrote on August 3rd, 2014
      • So our primal ancestors were eating maple syrup?

        gravesmeister wrote on August 3rd, 2014
        • Maple syrup was “discovered” and used by the Native Americans living in North America prior to European contact. They used paleolithic (or mesolithic) technology to procure and process it. So it falls in the same camp as honey as a natural whole-foods food that happens to be very sweet due to its high sugar content. That my friend sounds paleo or primal to me! Plus, to raise this question is to miss the point of paleo/primal altogether.

          Aaron Blaisdell wrote on August 3rd, 2014
        • I’m very new to the paleo lifestyle which is why I’m asking questions.

          gravesmeister wrote on August 3rd, 2014
        • I’m just curious how raising this question is to miss the point of primal/paleo? I’m only asking because I’m very fascinated by my new lifestyle and want to learn everything I can.

          gravesmeister wrote on August 3rd, 2014
        • I like to think of our paleo ancestors eating habits as a place to start from, not an exact prescription for eating. What they ate depended on location, geography, and even preferences when food was more abundant or in season. We are living in totally different circumstances, so try things on, maybe starting with local, in season, along Primal Blueprint ( Mark’s book) guidelines. Keep a journal.

          You may find you can have some natural sugar like maple sryup or honey, etc. In reasonable amounts, or you may find your body does better with no sugar, sweet substitutes or even with very little fruit. Try one thing at a time for at least a week or two, and see how you respond.

          Questions are great!

          kay wrote on August 4th, 2014
  13. I need substitute for the syrup.. diabetic don’t need the sugar

    cb wrote on August 2nd, 2014
    • Ideas for a version with no added sugar? (No alcohol sugars, no natural sugar).

      Joanne wrote on August 2nd, 2014
      • Coconut nectar (sap). Another form of natural sugar, but with a lower glycemic index. Stevia could also work, though you might have to increase liquid a little, either a couple tablespoons of water, or use a little applesauce and no added sweetener.

        kay wrote on August 4th, 2014
  14. Sounds good and wouldn’t be too dear. Commercial products of this kind can be quite expensive; one bar can set you back as much or more than a packet of half a dozen muesli bars, such as I’ve bought to carry with me when hunting.
    Since I went paleo-primal, the irony of carrying a product of the Agricultural Revolution for sustenance while engaged in the activity that sustained mankind for over 99% of it’s existence, hasn’t been lost on me.

    Paul in Australia wrote on August 2nd, 2014
  15. Due to egg allergy, is there any egg substitute I can use? Thanks.

    zyconoclast wrote on August 4th, 2014
    • 1 tablespoon of grond flax seed plus 1.5 tablespoons of water = 1 egg. Let it sit for 30 seconds, the stir and add to recipe

      kay wrote on August 4th, 2014
      • Oops, Ground flax seed

        kay wrote on August 4th, 2014
        • Kay, I will try this. Thank you.

          zyconoclast wrote on August 6th, 2014
  16. Thanks for your advice Kay.

    gravesmeister wrote on August 4th, 2014
  17. Another delicious looking recipe, thanks. Could one use raw honey instead of the maple syrup?

    Eagle006 wrote on August 5th, 2014
  18. This is all new to me-having a head injury-10 foot surgeries (a lot of metal in me) I was told by my Neurologist to be on high protein-low carb diet (all healthy-I drink a green nutribullet daily) I am trying to wean myself off of the seizure meds (horrendous side effects) But, I am very inflamed & I’m falling down from the meds (Neurologist told me that’s in my brain & will never go away) I would love to know if there’s anything I can do to help me on my journey. I go to a chair aerobics class-I need the chair for balance. So I’m using weights & eating right. I’ve gone from 1600 mgs. of different Seizure meds to 200mgs. For that I am excited. Thanks, Kathy

    Kathy K-Musgrove wrote on August 7th, 2014
  19. Macadamia nuts are very expensive could you replace them with almonds or another nut?

    Naomi wrote on November 7th, 2014

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