There are very few things that go together better than nuts and chocolate.

Some of the most popular candies and cookies combine these two delicious foods.

If you think you have to miss out while eating in the Keto Zone,  you’re wrong.

You can make delicious cookies that actually nourish your body.

A hallmark of Keto Zone recipes is taking ingredients and foods that once harmed your body, like inflammatory high-sugar desserts, and swapping them for ones that actually improve your health.

No sugar load, no sugar crash, no sugar.

This week, try our Keto Zone Chocolate Almond Bars. Sure to please and full of nourishing goodness.

Keto Zone Chocolate Almond Bars

Servings 16 bars

Calories 214 kcal

Ingredients

Crust::

• 1 1/4 cups almond flour
• 1/3 cup Keto Sweetener such as Swerve Sweetener
• 1/4 tsp sea salt
• 1/4 cup grass-fed butter (chilled and cubed into small pieces)

Filling:

• 2/3 cup creamy almond butter
• 1/4 cup grass-fed butter
• 1/2 cup powdered Keto Sweetener such as Powdered Swerve Sweetener
• 1/4 cup heavy whipping cream
• 1/2 tsp caramel extract can use vanilla extract

Topping:

• 3 ounces sugar-free dark chocolate (such as Lily’s)
• 2 tbsp grass-fed butter

Instructions

First, the crust:

1. Preheat the oven to 350F. Combine almond flour, butter, sweetener, and salt in a food processor. Pulse until combined, but do not make a “paste.” Sprinkle in chilled, cubed butter. Pulse again until fine crumbs.
2. Press crust mixture into greased 8-inch square pan.
3. Bake 15 minutes until golden brown. Allow to cool.

Almond Butter Filling:

1. Combine almond butter and butter in microwave safe bowl. Melt in microwave for 1 minute on high.
2. Stir in powdered sweetener.
3. Whisk in cream and extract.

Refrigerate:

1. Pour filling over crust, spread evenly and refrigerate 20 minutes. Should be set.

Chocolate Topping:

1. Place chocolate and butter in a microwave-safe bowl. Heat for 30 seconds at a time, on high, until smooth (stir between heating).
2. Spread over almond butter filling. Allow to set at room temperature about 1 hour.

Nutrition info: 214 calories, 20 gm fat, 2 gm net carbs (6.5 gm carbs, 4.5 gm fiber), 5 gm protein

8 Proven Benefits of Almonds

Almonds and almond flour are very useful and versatile ingredients in Keto Zone eating.

Here’s why you should include them and try Keto Zone Chocolate Almond Bars today:

1. Almonds are Extremely Nutrient Dense

In Keto Zone eating, we often use almond flour in place of wheat flour. This reduces the carbs and ups the nutrition. One ounce (1/4 cup) of almonds contains (1):

• Fiber:5 grams
• Protein:6 grams
• Fat:14 grams (9 of which are monounsaturated)
• Vitamin E:37% of the RDI
• Manganese:32% of the RDI
• Magnesium:20% of the RDI
• Carbs: Only 2.5 net gm carbs

What’s more, they are a good source of copper, B2, and phosphorus.

2. Whole Food Power

When you eat whole almonds or whole-ground almond meal/flour, you get more benefit than you would from any isolated nutrient on its own.

The flavonoids found in almond skins team up with the vitamin E found in their meat to more than double the antioxidant punch either delivers when administered separately.  When the nutrients are combined in a “whole food,” they deliver a one, two, punch.

3. Antioxidants Galore

The antioxidants found in almonds are powerful.

They include vitamin E, flavonoids and more. These antioxidants reduce the amount of cholesterol that becomes oxidized and harmful in the arteries.

Thereby, they reduce plaque formation.

And not just a little, but a significant reduction.  In studies, isolated almond flavanoids alone increase LDL’s resistance to oxidation by 18%.  When you add the skin of the almond and use the “whole food,” the resistance is increased to over 50%!

Study after study has shown reduced oxidative stress and damage after weeks of almond-consumption (2, 3).

4. Heart Health Food

In addition to reducing plaque formation, almonds can help improve cholesterol readings. Specifically, they can reduce LDL cholesterol while increases HDL.

This is a win-win.

In fact, one study of 65 people with prediabetes found an LDL reduction of 12.4 mg/dL when 20% of calories can from almonds (4).

Another found a reduction in LDL and healthy maintenance of HDL with 1.5 ounces of almonds per day (5).

5. Blood Sugar Regulator

Did you know that almonds can reduce blood sugars after they are eaten?

How?

It’s magnesium.

Almonds are one of the few naturally occurring high-magnesium foods. Magnesium is involved in many body processes, including blood sugar control (6).

In studies, it’s been found that magnesium foods and supplements lowers blood sugar levels and improve insulin sensitivity (7, 8).

6. Highly Anti-Inflammatory

Almonds are great anti-inflammatories.

In fact, they actually are as potent as statins in reducing C-reactive protein, a marker of artery-damaging inflammation.

Almonds contain resveratrol, the anti-inflammatory agent found in red wines.  For non-wine drinkers, this is great news since this powerful nutrient is beneficial to many systems in the body.

7. Relief for Leg Cramps

Have you ever experienced leg cramps while you try to sleep?

This can be due to many factors, but one consistent issue is an electrolyte imbalance or mineral deficiency.

Specifically, magnesium deficiency.

Almonds can help. In addition to healthy fats and vitamin E, a quarter-cup of almonds contains almost 99 mg of magnesium, 257 mg of potassium, and 75 mg calcium.  These are the exact minerals usually needed to relieve leg cramps.

In fact, potassium is an important electrolyte involved in nerve transmission and the contraction of all muscles including the heart and those used in work and exercise.

8. Lose Weight With Almonds

Like most high fiber, nutrient dense, low-carbs foods, almonds can help with weight loss.

First, the protein and fiber in almonds help you feel full. Dieters who focus on these nutrients along with healthy fats while decreasing carbs, simply eat less.

In studies, participants who ate almonds daily have shown a reduction in appetite and intake (9).

Replace the sugar and starches and use almonds instead!

The Bottom Line

If you want to get rid of sugar and starch in recipes and use a nourishing food instead, look no further than almonds.

In our delicious Keto Zone Almond Butter Chocolate Bars, they make a great substitute and can help you achieve your health goals.