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Tropical Coconut Energy Bar

This recipe uses a tropical flavoured sourdough base covered with a layer of coconut. Pure creamed coconut should be available in 200gm blocks in the refrigerated section of Asian supermarkets. Apart from fresh coconut, this is probably the cheapest source of coconut that is free from additives.

Low gluten flour such as rye, barley, rice, buckwheat and millet are used so that the base does not rise too much. (If possible, use equal quantities of each.) These grains will also provide some additional nutrients and enhance the flavour.

Anti-microbial saturated fats from coconut oil and butter from pasture fed dairy cows help to combat candida, fungi, parasites, viruses and other unfriendly microorganisms that invade the digestive terrain. Coconut oil is antiviral and contains lauric, capric and caprylic acids -- recommended to combat candida. Referenced from: How to Restore Digestive Health by Jordan S. Rubin, NMD, CNC. Published in Wise Traditions summer 2004.



Makes 12 bars.

Sourdough Base

Coconut Topping



Sourdough Base
Mix the rolled oats, water, molasses, sourdough starter and kefir in a bowl and put aside for an hour for the oats to soak up the moisture.

When the oat mixture is ready do the following:

Mix the salt, spices, low gluten flour and unrefined sugar in a bowl. Then mix in the creamed coconut. (If the weather is hot the coconut may be soft and oily; if the weather is cool then you will have a block of coconut which you need to chop or grate.) Process the flour and coconut in a food processor at medium speed until it looks wet or thickens, then add the butter and process for another minute.

Tip the flour and coconut mixture into the bowl of oatmeal and mix thoroughly with a wooden spoon adding a tablespoon of water at a time until you get the consistency of a cake batter. Mix in the dried pineapple and papaya then spread the batter evenly in a greased and floured 12 x 8 inch shallow baking tray. Cover the sourdough base with a tea-towel and leave to prove in a warm place at 28C for 12-24 hours.

When you are ready to make the topping partially precook the base at 180C for 20-25 minutes in a preheated oven.

Coconut Topping
While the sourdough base is baking prepare the topping. In a food processor combine the egg, kefir, honey, salt, vanilla, arrowroot powder, grated lemon or lime rind, and lemon or lime juice. Then process in the creamed and desiccated coconut.

Spread the coconut topping over the partially cooked sourdough base and bake at 180C for 20 minutes in a preheated oven or until the top is golden brown in colour.

Notes for the base.
If the kefir and the sourdough starter are quite thick then you may need to add some additional water to get an appropriate moisture content.


1 teaspoon = 5 ml / 5 gm. 1 tablespoon = 15 ml / 15 gm. 15 tablespoons = 1 cup / 225 ml. 1 cup = 8 fluid oz / 225 ml. 1 US gallon = 3.6 litres. 1 lb = 16 oz / 454 gm. Temperature 20C = 68F. Conversion from Fahrenheit to Celsius: C = (F - 32) / 1.8. Conversion from Celsius to Fahrenheit: F = C x 1.8 + 32

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