Primal Biscuits and Energy Bars

When making low-fat food, it is usually easy for the non-dieting guest to detect that fat and sugar have been omitted. A polite acknowledgement to the chef is usually made, but in my experience the food is usually bland and unfulfilling. When I served up these biscuits at Christmas, family members could not believe that they were our ‘diet’ food. Of course, to a person who consumes a high carbohydrate diet and has the subsequent high insulin level, these biscuits might contribute to weight gain. For those of us who have our insulin under control, the high fat and moderate carbohydrate content will pose no such problems and give a tasty boost during longer bike rides.

Adapted and from two sources (Mark’s Daily Apple and This Primal Life) , I have a basic recipe for the biscuits, which I embellish as my mood takes me and store cupboard allows. For energy bars, I form the biscuit ‘dough’ into bar shapes which I wrap in cling film and put in the pocket of my jersey or food pack on the top tube of my bike. For biscuits, I make rounds or just dollop the mixture on to the baking tray with a tablespoon.

The biscuits are energy dense, and one is satisfying enough with a cuppa, although I can get through 3 or 4 bars on an epic ride.

Dry Ingredients

1 cup ground almonds (almond flour)

60ml scoop of whey powder (optional)

1/2 tsp bicarbonate of soda

A pinch of sea salt

Put these ingredients in a bowl and give them a mix. To this mixture, add the other dry ingredients that you have decided to use, such as roughly chopped nuts, coconut flakes, chopped dark chocolate, cocoa powder, a small amount of non-sweetened dried fruit (I dry my own blueberries) or some spice, such as dried cinnamon or ginger.

Wet Ingredients

5 tbsp of butter or coconut oil

1 1/2 tbsp maple syrup or honey (vary depending on the other sweet ingredients that you add, fruit, coconut and chocolate add their own sweetness)

A few drops of pure vanilla or almond extract

Heat the wet ingredients in a small pan until the fat has melted. Stir the wet mixture into the dry to form a biscuit ‘dough’. If the mixture is very wet, add more ground almonds. If it is dry, add a little water. Mix and cool a little if you have added chocolate to enable it to stay in defined lumps when baked. Form the mixture into your desired shape and place on some baking parchment and bake in the oven at 180C for 10-12 minutes until slightly golden. Cool on a rack.

Tagged , , ,

4 thoughts on “Primal Biscuits and Energy Bars

  1. adam says:

    Cheers for this….. do you have any idea on carb content for this per 100g???? my real weakness has always been the missus’s flapjacks…hopefully thi will save m.

  2. The Primal Cyclist says:

    No problems! The carb content varies a bit depending on what you put in there, especially the sweeter ingredients. The basic recipe is about 27g carbs (counting the maple syrup (20g), almond flour (6g), and whey powder (1g)). This usually makes 8-10 biscuits, so less than 5g carbs per biscuit before you add anything else I reckon.

  3. Tom Graham says:

    After reading your recipe a while ago I spotted some cheap ground almonds in Aldi so gave it a try. I put some cocoa powder and dark chocolate in and they tasted quite nice. I accidentally put a bit too much salt in though, so that didn’t help.

  4. The Primal Cyclist says:

    I’ve done the same Tom. Bit fat sea salt crystals added crunch, but detracted from the flavour somewhat!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: