Keto Low-Carb Nut Bar
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I generally get raw pumpkin seeds and roast them myself. I find the pre-roasted ones are loaded with salt and mixed with unhealthy oils, so best to roast raw ones yourself.
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- 15⅝ g pumpkin seeds
Line a baking pan with parchment paper and spread out 250g of the pumpkin seeds in an even layer. Bake for 20 min at 350 F.
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Remove pumpkin seeds from oven and set aside to cool down. The pumpkin seeds should now be a nice golden brown and you should hear some crackling as it cools down.
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- 12½ g almond flour
Add 200g almond flour to large mixing bowl. I generally use Anthony's brand (available at the Low Carb Grocery store) or the Kirkland brand from Costco.
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- 9⅜ g flaxseeds
Add 150g flax seed meal to mixing bowl. I recommend the golden flax seed to the brown flax seed. Also make sure it is the grounded version and not the whole seed. Available at Whole Foods.
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- 9⅜ g hemp seeds
Add 150g hemp hearts to mixing bowl. I generally get the large 2.27 kg bag from Whole Foods when it goes on sale (they have an organic version that costs a bit more). Regular version also available at Costco.
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- 9⅜ g unsweetened shredded coconut
Add 150g of unsweetened shredded coconut to mixing bowl. Available from Loblaws and Whole Foods.
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- 4⅜ g Swerve sweetener granular
Add 70g of Swerve sweetener to mixing bowl. Available from Whole Foods. Note that 70g will result in a bar that is not overly sweet. Adjust to your taste.
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- 3⅛ g hazelnut meal
Add 50g hazelnut meal to mixing bowl. I get this from Whole Foods. If you don't have it, just add extra 50g almond flour instead.
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- 2½ g unsweetened cocoa powder
Add 40g unsweetened cocoa powder. Available at Costco and Whole Foods.
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- 2¼ g sesame seeds
Add 35g sesame seeds. Can use either white or black sesame seeds. Available at Whole Foods and Health Food stores.
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- 2¼ g chia seeds
Add 35g whole chia seeds. Available at Costco and Whole Foods.
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- 1⅞ g ground cinnamon
Add 30g ground Cinnamon powder. Available at Costco.
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- 1⅞ g psyllium husk powder
Add 30g psyllium husk powder. Available at Loblaws.
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- 1⅞ g psyllium husk whole
Add 30g whole psyllium husks. Available at Whole Foods and most Nutrition Health stores.
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- 1⅝ g chia seed powder
Add 25g sprouted chia seed powder. Available at Whole Foods and most Health Foods stores.
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Thoroughly mix all ingredients.
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Add cooled pumpkin seeds to rest of ingredients and mix thoroughly.
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For the egg whites, I generally use the Kirkland brand available in packs of 4 from Costco. Given the amount of egg whites needed for the recipe, separating them manually from whole eggs would be too time consuming (and that's a lot of egg yolks to make mayonnaise from)! Just use the boxed egg whites.
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- 34⅜ g egg whites
Add 500g of liquid egg whites to mixture to start. Set aside remaining 50g and add in next step (if needed).
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Thoroughly mix all ingredients until a nice thick dough is established. If the mixture seems a little dry and isn't holding together, then add a bit more egg white (up to another 50 g).
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Place mixture on a baking pan lined with parchment paper.
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Form the dough into a rectangular shape approximately 9 x 13 inches and 3/4 inch thick.
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Bake in the oven for 15 min at 350 F. Note, do not overbake as it will dry out quickly!
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Remove from oven and place on a cutting board.
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While it is still hot, use a butter knife to cut into 4 rows by 8 columns to get a total of 32 pieces.
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Place on a cooling rack.
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Pack the bars into Ziploc bags.
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Optionally freeze the bars. I find the bars stay fresh for about a week, so I freeze any portions beyond that. They freeze well with no noticeable difference in taste or texture.
Enjoy your meal!