I’m always looking for snacks that I can make ahead of time and be able to grab-and-go. I know that if I’m without a snack when I’m out running errands or hitting the gym or even a day in the office, I’ll be tempted to make bad choices…chips, cookies, the donuts the one lady brings to the office nearly every day…some days I feel like I’m surrounded! But if I’m prepared and stay on top of my hunger with healthy snacks, saying no to those other things becomes a breeze.
Ok, I’m lying. Maybe not “breeze.” No matter how long I’ve been eating Paleo and how good it makes me feel, it’s always still a little tough to turn down a big chocolately brownie!
But these Hummingbird bars are one of my regular snacks to make and stash in the fridge so that I do have the will-power to reject all that sugary stuff the world throws at me.
These bars are all natural and all Paleo. They are sweet, but not too sweet, and you feel like you’re eating a decadent granola bar (have you seen the stats on some of those granola bars?! They are worse than some candy bars!), especially with the luxurious icing on top.
Icing! You get to eat icing!
I get excited about that every time.
Anyway…these bars get some protein from the eggs and have lots of good-for-you natural and unprocessed sugars from the fruits and the honey. The arrowroot, almond, and coconut flours are the starches that build the bulk of the bar, but they are all easily digestible and natural starches with fiber, as opposed to more refined starches from made from grains.
Now…some people question me about honey. “It’s pure sugar,” they say, “so how can it be Paleo?” I have a two part answer to that. First of all, honey is hardly processed at all so it breaks down more slowly in your system than processed sugar (your normal store-bought sugar). Also, honey has trace amounts of vitamins and nutrients (trace is better than none!) and is rumored to have antibiotic powers, too. So those are big bonuses.
Secondly, yes, honey is still sugar, calorically speaking, but eating Paleo is often about making better choices. Let’s face it: you’re not going to go without ever eating anything sweet again for the rest of your life. But if you can satiate yourself most of the time with something that’s all natural and uses honey as a sweetener, that’s a way better choice than a candy bar!
So, yes, you can eat honey when you’re eating Paleo. Just make sure it’s 100% real honey and not “honey flavored syrup”!
But back to these Hummingbird bars. Once I’ve made them, I slice them up and wrap them individually and leave them in the fridge. They’ll keep for a good few days, but I always finish them before long! They’re great to toss in my lunch for a post-meal sweet treat or with afternoon tea or to get my energy up after a hard workout. Hope you find as many great uses for them as I do!
- ½ cup almond flour
- ¼ cup arrowroot flour
- ¼ cup coconut flour
- 1 tsp baking powder
- 1/3 cup coconut oil
- ½ cup honey
- 2 eggs
- 3 ripe bananas
- ½ cup crushed pineapples, well drained
- ½ cup unsweetened desiccated coconut
- ½ cup chopped walnuts
- 1 tsp ground cinnamon
- 1 tsp pure vanilla extract
- ¼ tsp salt
- For the frosting
- ½ cups raw cashews, soaked for at least 4 hour and drained well
- 1 tbsp coconut oil, melted
- 2 tbsp honey
- 1 ¼ tbsp water
- ¼ tsp lemon juice
- ¼ tsp cinnamon
- pinch of salt
- Make the frosting a day ahead. Place all the ingredients in a high power blender and blend until the frosting become silky. If necessary add more water a teaspoon at the time. Transfer the frosting into an airtight container and chill in the refrigerator overnight.
- To make the bars, preheat oven to 350°F. Line a 9x13" pan with parchment paper and set aside. Place the bananas in a food processor and pulse until smooth. Add the pineapple and pulse a few times. Set aside.
- In a large bowl combine the almond flour, coconut flour, arrowroot flour, cinnamon, salt, baking powder and unsweetened desiccated coconut. In a another bowl combine the eggs, honey and vanilla extract then stir in the melted coconut oil. Stir egg mixture into almond flour mixture and mix well until combine. Add in the banana pineapple mixture and chopped walnuts and mix well to combine. Spoon the batter into the prepared pan.
- Bake for about 40 minutes or until a toothpick inserted into the center of the bars comes out clean. Remove from the oven, transfer to a wire rack and leave to cool completely.
- Take the frosting out from the refrigerator and whip with a whisk until the frosting is fluffy and light. Spread the frosting evenly over cooled bars, slice and serve.
|Vitamin A||9.5 µg|
|Vitamin C||4.6 mg|
|Folic Acid (B9)||13.8 µg|