Friday, July 19, 2013

Raw peppermint patty bars, ACD-friendly

Raw peppermint patty bars
Last summer, I made these raw peppermint patty bars. These bars were pre-Paleo Autoimmune Protocol, which doesn't allow seeds or nuts. Now, that I am post-AIP, these bars are once again calling my name, especially with St. Patty's Day coming up.

This recipe is highly adaptable to many eating plans. The bars can easily be made AIP-friendly by omitting the bottom layer completely or making it out of coconut flakes and coconut butter and leaving out the seeds and sunbutter. Or just use coconut oil, if you are like me and avoiding foods like coconut butter and flakes that are high in fermentation potential (FP).

Easily adaptable to many eating plans!
First, we need to talk about bacteria. That may not be the topic you had in mind but bacteria is vital to our well being. I've been reading All About Bacteria, a book by Ravi Mantha, who describes himself as a health activist. http://www.amazon.com/All-About-Bacteria-Ravi-Mantha/dp/9350294044

Mantha calls each one of us "a bacterial soup" because 90 percent of the cells in our bodies are bacteria. The word, "bacteria," usually makes people cringe because bacteria have gotten typecast as bad. But these microbes, or bacterial symbiote, are valuable allies that work to keep our bodies and minds healthy.

 I, too, am a firm believer  in the importance of bacteria to our health. I have spent years trying to restore the balance of good-to-bad bacteria in my body which was badly derailed by antibiotics. According to Mantha, antibiotics temporarily weaken the bacterial symbiote which may lead to various autoimmune diseases.

You can help keep your bacterial allies happy by avoiding antibiotics, keeping iron levels at an appropriate level, maintaining a robust immune system and eating a healthy diet.  I've been working on all of those things.





That's why I would recommend eating this version of  peppermint patty bars, made with healthy ingredients, including avocado, spinach, pear, sunflower seeds and just a smidge of cacao nibs (omit the cacao nibs, seeds for AIP; omit the pear, coconut butter and flakes for FP diet). These bars are kind of a knock-off from my Raw Lemon Blueberry Bars http://catsinthekitchen.blogspot.com/2013/07/lemon-blueberry-bars.html. They also have three incredible layers of yumminess.

Here's what you need for the bottom layer:

3/4 cup raw sunflower seeds
1/4 cup unsweetened coconut flakes (I used finely shredded coconut.)
2 T. coconut butter
1 tsp. sunflower seed butter
Dash of sea salt
2 T. cacao nibs or more, if desired (omit for ACD-Phase 1)
Note: Double up the coconut flakes and skip the cacao nibs and seeds for AIP

For the middle layer:

1 avocado
1/2 pear, unpeeled (omit for ACD-Phase 1 and replace with 1/2 avocado)
6 mint leaves
2 handfuls organic spinach
1/2 tsp. alcohol-free mint extract
1/4 cup coconut butter
Vanilla stevia (alcohol free), to taste
Note: skip the pear and coconut butter for FP diet


For the top layer:

1/4 cup full-fat coconut milk
1/2 tsp. alcohol-free mint extract
3 T. coconut oil
3 T. coconut butter
Optional: dash of liquid stevia
Note: For FP diet, use 1-2 T. coconut oil mixed with 1-2 cocoa powder, stevia, mint extract and drizzle on top.




He nabbed me trying to get to the peppermint patty bars first!

Here's what you do:

For the bottom layer, grind the sunflower seeds in a powerful food processor or nutri bullet. Add the other ingredients and blend until crumbled and combined. Spread this dough in the bottom of a silicone bread pan or other similar pan.  Place in the freezer to firm the bottom layer up. Make recipe adjustments as needed for your dietary needs.
Note: Not necessary to clean the food processor for the middle layer.

For the middle layer, scoop the meat out of the avocado and add to your food processor. Add the other ingredients and blend until smooth. Spread this mixture evenly over the bottom layer. Return the pan to the freezer. Clean you food processor for the final layer.

For the top layer, soften the coconut oil and coconut butter. Add to the coconut milk and mint extract and blend until thick and irresistible in your nutri bullet or food processor. Spread the minty frosting evenly on top of the middle layer. Allow the bars to firm up a bit before cutting into approximately 12 bars.




I haven't figured out how to drive this contraption but it makes a great napping place.

Recipe contributed to:






4 comments:

Heather @Gluten-Free Cat said...

What lovely color! Love that you have so many wholesome ingredients in a treat bar. I'd love to make this!!

Sheree Welshimer said...

A treat has to have wholesome ingredients or I can't eat it. So this recipe fills the bill. Thanks for your post.

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