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I was actually never a huge fan of coconut ice even as a child – it was too sweet and I found it a little underwhelming.
This version however incorporates raspberries to create the “pink” layer, which not only adds a lovely flavour but also creates a different creamier texture for that layer which gives to two layers more contrast.
These low-carb bars contain only a few ingredients, are super simple to make, and would make a great healthy, nut-free addition to a kid’s birthday party.
Hands-on Overall
Serving size 1 piece
Nutritional values (per serving, 1 piece)
Net carbs2.5 grams
Protein4.5 grams
Fat7.2 grams
Calories115 kcal
Calories from carbs 11%, protein 20%, fat 69%
Total carbs6.4 gramsFiber3.9 gramsSugars1.7 gramsSaturated fat6.4 gramsSodium6 mg(0% RDA)Magnesium18 mg(4% RDA)Potassium129 mg(6% EMR)
Ingredients (makes 18 squares)
- 4 cups desiccated fine coconut (360 g/ 13.5 oz)
- 1 cup fat coconut cream (240 g / 8.5 oz)
- 4 tbsp powdered Erythritol or Swerve (40 g/ 1.4 oz) - sweetener can be omitted
- 2 tsp sugar-free vanilla extract
- 3/4 cup fresh or frozen and thawed raspberries (92 g/ 3.2 oz)
- Optional: 8-10 frozen raspberries, crushed, for topping
Note: You can substitute 3 cups of desiccated fine coconut with 1 cup + 2 tablespoons (270 g/ 9.5 oz) of coconut butter (you can buy ready-made or make your own coconut butter). If using rough shredded coconut, you'll beed to use about 300 g/ 10.6 oz to get an equivalent for 4 cups.
Instructions
- Place 3 cups of the coconut in a high powered blender and process on high until it forms a smooth paste, scraping down the sides as you go. This can take anywhere from five to ten minutes, depending on your food processor. Alternatively, use ready-made coconut butter and start from step 2.
- To the coconut butter, add the coconut cream and erythritol and process until combined. Remove half of the mixture and set aside.
- To the half still in the food processor bowl, add the vanilla extract and blend until combined. Then add 1/2 cup of the remaining desiccated coconut and pulse to combine.
- Pour this half into a lined tin (about 24 cm x 12 cm/ 9.5 inch x 5 inch) and press down. Place into the freezer while you prepare the top layer.
- Add the remaining half back to the food processor bowl and add the raspberries. Blend until combined. Add the remaining coconut and pulse until combined.
- Pour on top of the first layer and press down. To get a smooth top layer, place a flat knife under running hot water for a few seconds, and then use to smooth out the layer while still warm.
- If using, scatter the crushed frozen raspberries over the top layer and gently press down. Place in the fridge to set, for at least an hour.
- Once set, cut into 18 squares, about 4 cm/ 1.5 inch each.
- Store in a sealed container in the fridge up to a week.
For longer storage, place in the freezer up to two months.
Ingredient nutritional breakdown (per serving, 1 piece)
| Net carbs | Protein | Fat | Calories |
|---|
| Coconut, dried, desiccated, shredded (organic, unsweetened) |
| 1.5 g | 4 g | 2.5 g | 67 kcal |
| Coconut cream, creamed coconut milk (organic, unsweetened) |
| 0.6 g | 0.5 g | 4.6 g | 44 kcal |
| Erythritol (natural low-carb sweetener) |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Vanilla extract, sugar-free, alcohol-based |
| 0 g | 0 g | 0 g | 1 kcal |
| Raspberries, fresh |
| 0.3 g | 0.1 g | 0 g | 3 kcal |
| Total per serving, 1 piece |
| 2.5 g | 4.5 g | 7.2 g | 115 kcal |
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