A coconut cookie crust topped with chopped nuts, chocolate chips, coconut flakes, and homemade sweetened condensed milk takes me back to childhood with this lower FODMAP version of my Dad’s famous Delight Bars (or Magic Bars as I’ve heard them called too!).
Happy Thanksgiving week!!
This week starts my absolute FAVORITE time of the year 🙂 Let all the holiday decorations, happy tunes, and delicious treats come out from hiding…it’s time to enjoy!
You may think I sound a bit like Buddy the Elf, but honestly that is how I feel about the holiday season. I’m ready to smile from now until New Years 🙂
Because this week officially kicks off everything holiday and it’s Recipe Redux day, the recipe redux theme fits right in with the season:
Trimming the Table – The holiday baking season is upon us. Time to pull out all the stops. Show us the healthy dessert you will be sharing with family and friends this season.
The treat I chose to “redux” is my Dad’s famous “delight bars.” (I’ve also heard of similar bars called magic bars or seven layer bars.) Growing up, we would have these for special occasions and I loved the nutty and sweet bars that were full of texture.
While I did put a “redux” twist on this recipe, I can promise you that I did not sacrifice flavor, because in my book a treat should taste like a treat!
The traditional recipe calls for a graham cracker crust made with butter. My swap? A coconut cookie crust made with coconut flour, coconut sugar, and coconut oil (but don’t worry…it doesn’t taste like a Pina Colada!)
The traditional recipe also calls for sweetened condensed milk. My swap? A homemade version made with coconut milk and maple syrup. (also a delicious coffee add in).
The traditional recipe uses butterscotch chips. My swap? I used pecans because of their sweet and buttery flavor.
The original recipe’s nutrition: 240 calories, 16 g fat, 80 mg sodium, 24 g carbs, 19 g sugar, 3 g protein
The reduxed recipe’s nutrition: 198 calories, 14 g fat, 30 mg sodium, 14 g carbs, 18 g sugar, 2 g protein
Regardless of any swaps that were or were not made, these Delight Bars are delicious little morsels that take me straight back to my childhood.
For those with dietary concerns, the Delight Bars are gluten free, grain free, dairy free, paleo-friendly, lower in FODMAPs and vegan!
If you give this holiday treat a try, tag me on instagram with #trebleinthekitchen so I can see!
- 1 cup full fat coconut milk
- ½ cup maple syrup
- 3 Tbsp coconut sugar
- ¼ cup + 1 Tbsp coconut oil, room temperature
- ¾ cup coconut flour
- pinch of sea salt
- ¼ cup walnuts, chopped
- ¼ cup pecans, chopped
- ½ cup chocolate chips (Enjoy Life is a great dairy free, gluten free option)
- ½ cup unsweetened coconut flakes or shredded coconut
- Preheat the oven to 350 degrees fahrenheit. Line an 8x8 inch glass or metal baking pan with parchment paper and spritz with cooking spray. (I use avocado oil or coconut oil spray)
- Whisk the coconut milk and the maple syrup together in a sauce pan over high heat. You are making a homemade version of sweetened condensed milk. Bring the mixture to boil for 1 minute, stirring. After 1 minute turn the heat down to medium and allow the mixture to simmer for 18-20 minutes stirring frequently. The amount of liquid in the pan will reduce. Remove the sauce from the heat and allow to cool while you prepare the rest of the dish.
- With a stand mixer or electric mixer, combine the coconut oil and coconut sugar until creamy.
- Add in the flour and sea salt until thoroughly combined.
- Press this dough into the bottom of the prepared pan into a flat and even layer. Bake at 350 degrees for about 7 minutes.
- Remove the cookie crust from the oven and top with the walnuts, pecans, chocolate chips and coconut flakes. Gently press these into the crust.
- Pour the coconut milk and maple syrup mixture evenly over the top.
- Bake at 350 degrees for about 28-30 minutes.
- Remove from the oven and allow to cool. Once the bars are cool, cover with foil and place in the fridge overnight.*
- After cooling in the fridge overnight, remove the bars from the fridge and cut with a sharp knife into 16 squares and enjoy!
**While many of the ingredients in this recipe are lower in FODMAPs, coconut flour and the overall recipe have not been tested for FODMAP content. Please make sure to listen to your body when consuming this treat 🙂
Need more holiday treats?
Question of the Day:
- Are you so excited that the holidays are beginning?
- How will you celebrate Thanksgiving?