American · snack, dessert

Fresh Coconut and Dark Chocolate Bars

Fresh Coconut and Dark Chocolate Bars — from Keto Connect's cooking video Watch how it’s made · 8:54

Video by Keto Connect on YouTube · Open on YouTube

25 min · plus 1 hour chillingMakes 6 × 1 bar283 kcal a portion
  • Keto (4.5 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients
  • Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

Fresh coconut and unsweetened baker's chocolate sweetened only with stevia make a bar with about 4.5 g net carbs, no added sugar and around 6 g fibre.

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Ingredients 7

Method

Tap a time to watch that step in the video.

  1. Heat the oven to 135°C (275°F). Break the coconut open and weigh out 150 g of the white meat. 2:07
  2. Put the coconut, baker's chocolate, protein powder, butter, cream, water and liquid stevia in a food processor and process until combined. Scrape down the sides and process again until even. 3:01
  3. Divide the mixture evenly between 6 bar moulds (or shape 6 bars on baking paper), pressing it in firmly. 5:37
  4. Bake 15 minutes, just to melt the chocolate through the coconut. 6:20
  5. Cool, then refrigerate about 1 hour until hard. Store in the fridge. 6:53

Tip. For a sweeter, rounder taste, the cooks also like 18 g erythritol with only 30 drops of stevia. Keeps up to 3 weeks in the fridge.

The method is a summary in our words — the video shows every step.

One portion (1 bar) gives you 1 of 6

Energy283 kcal1,180 kJ
Protein6.8 g14% of a day
Fibre5.8 g21% of a day
Carbohydrate10 g4.5 g net · 1.9 g sugars4% of a day
Fat25 g17 g saturated31% of a day
Sodium30 mg1% of a day

Where the energy comes from one serve

  • Net carbs 7%
  • Protein 10%
  • Fat 83%

Fits keto: 4.5 g net carbs a serve, with 83% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Iron High24%

4.3 mg a serve, mostly from unsweetened baker's chocolate (85%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Zinc High22%

2.4 mg a serve, mostly from unsweetened baker's chocolate (85%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Magnesium Source19%

80 mg a serve, mostly from unsweetened baker's chocolate (87%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Show the other 12
Selenium9%

4.7 µg a serve, mostly from raw coconut meat (53%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Potassium6%

290 mg a serve, mostly from unsweetened baker's chocolate (60%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin A5%

43 µg a serve, mostly from butter (83%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Calcium3%

43 mg a serve, mostly from unsweetened baker's chocolate (50%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Folate3%

13 µg a serve, mostly from raw coconut meat (51%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin E2%

0.3 mg a serve, mostly from butter (43%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin K2%

2.5 µg a serve, mostly from unsweetened baker's chocolate (81%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B122%

0.1 µg a serve, mostly from unflavoured whey protein powder (73%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Vitamin B62%

0 mg a serve, mostly from raw coconut meat (46%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C1%

0.8 mg a serve, mostly from raw coconut meat (99%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Omega-31%

0 g a serve, mostly from butter (74%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin D0%

0.1 µg a serve, mostly from butter (88%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Keto Connect; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.