Prebiotic Nut Butter Bars: Gut Health Boost in Chocolate Bar
Paleo || Vegan ||Gluten free || Dairy free || Refined Sugar-Free || Egg free || Soy free || Grain free
Green Banana Flour is the star ‘Prebiotic’ ingredient in this Prebiotic Nut Butter Bar recipe. From my understanding, prebiotic foods are those highly fibrous resistant starch foods which are indigestible and basically stay intact until they reach our large intestine (home of our good bacteria). Our good gut bacteria love to feast on prebiotic foods, therefore these Prebiotic Nut Butter Bars are the perfect treat for our tummies, overall immune and digest health.
For this recipe, I’ve used Mt Uncles Green Banana Flour, an Australian product, made from green bananas, in North Queensland and available in health food stores or online.
Makes: 12 – 14
Prep Time: 20 minutes
Chilling Time: 2 hours
- Food processor
- Small saucepan & wooden spoon
- Airtight container lined with baking paper
- 2 forks, for handling
Ingredients – Nut Butter Bars
- 1/2 cup green banana flour
- 1 cup peanut butter, almond butter or other nut butter of your choice
- 1 tbsp coconut oil
- 1/4 cup maple syrup, or raw honey
- 4 medjool dates, pitted
- 1 tsp vanilla powder, or extract
- Pinch sea-salt
Ingredients – Chocolate Coating
- 75g cacao powder
- 75g cacao butter
- 2 tsp vanilla powder, or extract
- 2 tbsp maple syrup, or raw honey
- Pinch sea-salt
- 2 tbsp coconut oil
- For the nut butter bar, add all ingredients to a food processor and blitz until perfectly combined. The mixture should be easy to shape now and form a dough ball, but if not then add a little extra banana flour if it’s too sticky. Alternatively, if it’s too dry, then add a little more coconut oil, or water.
- Once your dough is of perfect consistency, shape tablespoons of the mixture into 12 to 14 rectangular log shapes.
- Place the nut butter logs into the airtight container which has been lined with baking paper, to avoid sticking. To further avoid sticking, ensure the nut butter bars are not touching one another.
- Transfer the container to the freezer and allow to set for 1 hour.
- Meanwhile, after about 45 minutes of freezing time, to make the dark chocolate coating, add the cacao butter and coconut oil to a small saucepan and stir over low heat until melted.
- Once melted, add the cacao powder, vanilla, maple syrup and sea salt. Stir well to achieve a smooth, glossy uniform consistency.
- Remove the chilled and now firm nut butter bars from the freezer.
- One at a time and using two forks for handling (thus avoiding giant finger prints!), gently roll the nut butter bars in the chocolate.
- Place them on a tray lined with baking paper and return to the fridge to set for at least one hour, before serving or transferring to the airtight container for storage.
- If there is any chocolate leftover, just pour into a mould and set for an additional treat to enjoy later!
To avoid melting, keep your Prebiotic Nut Butter Bars refrigerated, in the fridge or freezer.