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3:1 Keto Savory Garlic and Herb Granola Bars
If you’re serious about keto and/or using it for therapeutic purposes, perhaps you’ve heard about 3:1 recipes (i.e. recipes with a ratio of three grams of fat for every one gram of protein plus carbs (or 75-percent fat in weight by grams). These are designed to give you optimal macros with every bite and are helpful if you want no-brainer ways to nourish yourself and stay in ketosis. The New Mediterranean Diet Cookbook by Martina Slajerova, Dr. Nicholas Norwitz, Thomas DeLauer, and Rohan Kashid is loaded with recipes that fit the bill, including this one. Read our full cookbook review and find more of their recipes here or scroll on to learn how to prepare these bar-mix-like bars that are unexpectedly savory and loaded with keto-friendly 3:1 ingredients.Here’s what the authors have to say about the recipe:“Brace yourself for a revelation: granola bars don’t have to be sweet. (Mind = blown.) Think of our savory granola bars as your favorite roasted nuts packed in a travel-friendly snack. We love these garlic-and-herb bars, but you can use any nuts, seeds, herbs, and spices you have on hand. Stash a few in a sealed container in your car or at your desk at work.”[Reprinted with permission from The New Mediterranean Diet Cookbook, 2021; Quarto Publishing Group USA Inc. Photo credit: Martina Slajerova and Jo Harding.]
Servings: 8 One Serving: 1 bar
Ingredients
- 2 cups (7 oz) pecans
- 1/3 cup (3 oz) tahini
- 1/4 cup (1.3 oz) sesame seeds
- 1 large egg
- 1 tsp salt
- 1 tsp black pepper
- 1 tsp chile flakes
- 1 tsp dried Italian herbs
- ½ tsp garlic powder
- 1 oz chopped sun-dried tomatoes
- 1 tsp onion powder
- 2 Tbsp (24 g/0.8 oz) nutritional yeast
- 1 Tbsp (15 ml) water
Instructions
- Preheat the oven to 285°F (140°C) fan assisted or 320°F (160°C) conventional.
- Roughly chop the pecans or place in a food processor and pulse until chopped but still chunky. Place the pecans in a bowl and add the remaining ingredients.
- Use your fingers to press the mixture into a medium baking dish (about 8 × 8 inch [20 × 20 cm]); use a silicone baking dish or a regular baking dish lined with parchment paper. Bake for about 25 minutes or until crispy. Remove from the pan and allow to cool slightly. Slice into 8 bars with a greased sharp knife. Store in a sealed container for up to 3 days or freeze for up to 3 months.
Nutritional Information - Macros
- 290 Calories
- 27g Fat
- 7.5g Protein
- 9.6g Total Carbs
- 5.2g Fiber
- 4.4g Net Carbs
Tips
- Granola bars are great for fueling exercise. Aerobic exercise can increase the expression of the anti-aging protein SIRT3 in your brain! SIRT3 activates antioxidant (SOD2) and fat-burning enzymes, and protects against Alzheimer’s disease in animal models.