Indian Keto Coconut Bars

I'd like to introduce Ankita Nimbalkar, a fellow blogger and the creator of KetoWoman91. Over the next couple of weeks, Ankita will share two of her favourite low-carb recipes inspired by Indian cuisine. The first recipe are simple & delicious keto and paleo bars that are ideal for fat fasting!

Indian cuisine holds a proud place in the list of distinguished cuisines of the world. With all its exotic ingredients, unfamiliar dishes, and tongue-tingling flavours, Indian Cuisine can be both exciting and intimidating. It uses the whole palette of flavours - spicy, sour, sweet and hot all at the same time making it something that wants to jump off the plate. Contrary to common belief, not all Indian dishes are curries. It is also very famous for sweets and desserts.

Being born an Indian, I have always enjoyed and relished our rich dishes full of flavour and taste. When I started Ketogenic diet, one thing I knew was to never compromise the taste with this diet. I made sure that my food is not boring. I make many Indian versions of Ketogenic dishes, and here to present you a very famous sweet of India – Coconut Barfi/ Coconut bar.

A barfi is nothing but dense milk based sweet confectionery from India, a type of sweet. Coconut barfi is a traditional Indian sweet made in almost all parts of India. It is very easy to make, and just needs few ingredients.

Preparation time:

Hands-on:     35 minutes
Overall:      3 hours 

Nutritional values (per serving):

Total Carbs	3.2	grams
Fiber	1.7	grams
Net Carbs	1.5	grams
Protein	2.4	grams
Fat	15.3	grams
of which Saturated	10.8	grams
Energy	163	kcal
Magnesium	16	mg (4% RDA)
Potassium	87	mg (4% EMR)

Macronutrient ratio: Calories from carbs (4%), protein (6%), fat (90%)

Ingredients (makes 15 servings):

• 2 cups shredded unsweetened coconut (150 g/ 5.3 oz)
• 1 ⅓ cup unsweetened coconut milk (320 ml/ 10.8 fl oz)
• ⅔ cup ghee (147 g/ 5.2 oz)
• 5 tbsp Erythritol (50 g/ 1.8 oz)
• 1 tsp cardamom powder/ elaichi powder
• 10-20 saffron threads
• Optional: top with chopped almonds

Instructions:

1. Take a bowl and mix the coconut flakes with 300 ml (1 ¼ cup/ 10.1 fl oz) of coconut milk. Keep this mixture aside for 30 minutes.
2. Take remaining 20 ml (0.7 fl oz) coconut milk; add the saffron threads and the erythritol. Mix it properly for the sugar to dissolve.
3. After 30 minutes, heat a wok and melt the ghee in it. Add the coconut mixture, and keep mixing ensuring the flame is at low and the mixture does not stick to the surface. Keep mixing for 5-7 minutes.
4. Add the Elaichi / cardamom powder and cook the mixture for another 5 minutes.
5. Take a baking tray/ barfi tray, butter it and spread the mixture evenly, up to 1 cm thick. Freeze it for 2 to 2 ½ hours.
6. Cut small squares according to your own liking and the barfi is ready.
   

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