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August 02, 2014

Primal Fuel Bars

By Worker Bee
38 Comments

Primal Fuel BarsThe 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

  • 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.

Step 1

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

Step 2

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.

Primal Fuel Bars 2

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38 Comments on "Primal Fuel Bars"

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Tim O'Brien
Tim O'Brien
2 years 1 month ago

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.

Barb
Barb
2 years 1 month ago

I would like to know protein grams per serving

Guy Fleegman
2 years 1 month ago

Lembas bread!

David
David
2 years 1 month ago

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)

Barbie
Barbie
2 years 1 month ago

Thanks for looking up the macronutrients, David!

Darcie
Darcie
2 years 1 month ago

Definitely not a protein bar–more like a fat bar. 🙂 Looks tasty, though. BTW, serving size was 12, not 9.

Barbie
Barbie
2 years 1 month ago

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.

Erica
2 years 1 month ago

These look delicious!

Wendy Hay
2 years 1 month ago

These look delicious, but is there any substitute for the Primal Fuel?

Autumn
Autumn
2 years 1 month ago

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 🙂

Wendy Hay
2 years 1 month ago

Thanks for the suggestion!

Nicole
Nicole
2 years 1 month ago

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.

maidel
2 years 1 month ago

Worker Bee is a genius.

Kokohana
Kokohana
2 years 1 month ago

I made it this afternoon with a little green banana flour. It was yummy and moist. Thank you for the great recipe!

Alex
2 years 1 month ago

Great bars! I’m always on the lookout for recipes like this as I spend a lot of time hiking myself! 🙂

Thanks for sharing!

goldfish
goldfish
2 years 1 month ago

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.

gravesmeister
gravesmeister
2 years 1 month ago

How are these paleo when they maple syrup? Isn’t maple syrup almost solid sugar?

Aaron Blaisdell
2 years 1 month ago

You must be confused. These are Primal, not Paleo!

gravesmeister
gravesmeister
2 years 1 month ago

So our primal ancestors were eating maple syrup?

Aaron Blaisdell
2 years 1 month ago

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.

gravesmeister
gravesmeister
2 years 1 month ago

I’m very new to the paleo lifestyle which is why I’m asking questions.

gravesmeister
gravesmeister
2 years 1 month ago

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.

kay
2 years 1 month ago
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… Read more »
cb
cb
2 years 1 month ago

I need substitute for the syrup.. diabetic don’t need the sugar

Joanne
Joanne
2 years 1 month ago

Ideas for a version with no added sugar? (No alcohol sugars, no natural sugar).

kay
2 years 1 month ago

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.

Paul in Australia
Paul in Australia
2 years 1 month ago

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.

zyconoclast
zyconoclast
2 years 1 month ago

Due to egg allergy, is there any egg substitute I can use? Thanks.

kay
2 years 1 month ago

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
2 years 1 month ago

Oops, Ground flax seed

zyconoclast
zyconoclast
2 years 1 month ago

Kay, I will try this. Thank you.

gravesmeister
gravesmeister
2 years 1 month ago

Thanks for your advice Kay.

Eagle006
Eagle006
2 years 1 month ago

Another delicious looking recipe, thanks. Could one use raw honey instead of the maple syrup?

Kathy K-Musgrove
Kathy K-Musgrove
2 years 1 month ago
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… Read more »
dmunro
dmunro
1 year 6 months ago

I’ve read some data that say that a high fat diet is very good for healing brain trauma. Also known as a “ketogenic” diet. It’s worked well for some forms of epilepsy as well. Worth a try!

Naomi
Naomi
1 year 10 months ago

Macadamia nuts are very expensive could you replace them with almonds or another nut?

cavegal4
cavegal4
4 months 8 days ago

I know this is very late…but could you substitute the primal fuel for chocolate protein powder?? Not 100% sure what primal fuel is I’m fairly new to the primal lifestyle!

Khan
Khan
3 months 29 days ago

He’s what I use adjusted for the size of coconut butter containers we can find. Also I never paste my macademia nuts. I just process them until a paste starts to form. Heat will soften them.

* 425 g coconut cream/coconut butter
* 246.5 g raw, unsalted macadamia nuts or macademia butter
* 174.7 g maple syrup
* 11.7 g baking soda
* 59.5 g Primal Fuel or other protein flavor
* 4 eggs
* 1 Banana
* 5.75 g kosher salt

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