All things sweet are not always bad for you.  Why?  Well there is sugar and then there is coconut nectar.  It’s reported to have a GI of only 35, maximum 54.  Which places it neatly in the low GI range.  This is a primary ingredient of the amazing-oh-so-delicious Salted Caramel Bars.  Did I mention that they are vegan too?

What more could you ask for, these beauties are practically guilt free and are a great afternoon treat with a cup of green tea or espresso.

What you will need:


  1. 3 cups of mixed raw nuts; I use pecans, almonds and cashews
  2. 1/2 cup unsweetened shredded coconut
  3. 6-10 Medjool dates
  4. 1-2 table spoons cold water
  5. 1 tsp vanilla extract
  6. 1 tsp cinnamon

Salted Caramel Layer

  1. 1 cup tahini paste, unsweetened
  2. 1/2 cup coconut nectar
  3. 1 tsp salt

Vegan Dark Chocolate Ganache

  1. 1/2 cup coconut nectar
  2. 3/4 cup raw cocoa power
  3. 1/3 cup melted coconut oil
  4. Pinch of salt

What to do:

An essential piece of equipment for this recipe is either a food processor, blender or stick blender.  Each layer must be blended separately.  Line a 10cmx10cm dish with baking paper.  As you blend each layer place the mixture into your dish and spread out evenly, refrigerate while you prepare the next layer.  And repeat.


Place all ingredients in your food processor and pulse until a sticky crumb is formed.  You should be able to to form a round ball with the mixture that can hold it’s shape.  I suggest that you add the dates and water gradually until the desired consistency is reached.  Depending on the size of the dates you may need to add less or more.

Salted Caramel

This one is easy, place all ingredients in the blender and blitz.  The mixture will thicken considerably. Use a spatula to ensure all ingredients are well mixed, this shouldn’t take more than 20 seconds in a food processor.  Do not over work, as the mixture could turn into a crumb and you don’t want that.

Chocolate Ganache

Ensure that your coconut oil is melted.  Once again place all ingredients into the food processor and blend.  The mixture will start to thicken.  Use a spatula to ensure that all ingredients are well incorporated.

Once you have completed all layers and placed them into your dish, freeze for about 30 minutes.  Remove from the freezer and from your dish and slice into bars.

These are rather rich due to the high fat content.  You will find that you need a small piece to satisfy your sweet tooth!

These bars will keep for about 1 week in the fridge and 3 weeks in the freezer.

P.S For a banting friendly option use xylitol syrup instead of coconut nectar.

If you are unable to get hold of coconut nectar then maple syrup is a great alternative, not the artificial sugar packed stuff.  Get the real thing. Organic is best!

Let us know what you think!


IMG_0695 IMG_0704 IMG_0725 IMG_0869

Leave a Reply

Your email address will not be published. Required fields are marked *