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Carrot & Pumpkin Breakfast Bars

Breakfast bars on a plate

My fall farm harvest inspired this recipe for healthy carrot & pumpkin breakfast bars. Shredded carrots and shredded coconut, along with homemade cassava flour, homegrown squash, and home grown raw macadamia nuts.

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Because it’s October and I made these tandem with healthy winter squash cheesecake, I went for the pumpkin spice theme. And, to be honest, I started out trying to make muffins. But after I made the batter, I noticed my muffin pan was rusted. All the better because my muffins are usually more like dense hearty bars anyways.

I hope you enjoy this recipe and/or gather inspiration for your own creations. OF course, you can use fresh ingredients, or canned squash, skip the cassava flour and use another favorite flour.

Breakfast Bars in Tuperware

Carrot and Pumpkin Breakfast Bars

katiestropicalkitchen
This recipe is inspired by my "fall" harvest on our Big Island farm. Tropical winter squash (curcubita moshata), garden carrots, fresh shredded coconuts, and freshly harvested raw macadamia nuts. I even used our homemade cassava flour.
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Prep Time 30 mins
Cook Time 40 mins
Resting time 1 hr
Course Breakfast, Dessert, Snack
Cuisine Tropical
Servings 15

Equipment

Ingredients
  

Instructions
 

Blend "wet ingredients"

  • Using a blender, standup mixer, hand mixer or immersion blender mix squash, coconut oil, maple syrup, eggs, salt, spices, baking powders and baking soda until uniformly blended.

Fold in remaining ingredients

  • Fold in oats and cassava flour
  • Fold in carrots and shredded coconut
  • Add optional nuts and raisen (chopped figs, dates, etc).

Bake in preheated oven

  • Bake in preheated oven at 375° F in large baking pan for 35-40 minutes
  • They are done when you smell them, the top starts to lightly brown. They will be a little soft inside. Cool on wire rack and refridgerate some, share some and vaccum seal some for later!
Keyword Cassava, coconut, macadamia nuts
Tried this recipe?Let us know how it was!
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4 simple ways to open young green coconuts for coconut water

Fresh coconut water with lime — Yum! The hardest part about this recipe is opening the coconut. Here are 4 easy ways and tips on how to open a green coconut for coconut water.

4 ways to open a green coconut

1. Use a coconut opener

If the coconut is young enough you can use a coconut opener tool to open green coconuts. There are a few different types. The best types I’ve found is the kind featured in this picture which I found on Amazon. There’s several similar with ranges in prices. If the coconut is young enough one about this price range should be able to do the trick.

 

There are other tools on the market, like the “tap punch” kind that go for half the price but they are basically useless. This also another mallet type of coconut opener tool, with a trademark version called the Coco Jack on the market that I have not tried, but is gaining popularity and getting good reviews.  This one has a price of $20 – 35.

 Using a stainless steel opener:

Use the pointed edge to remove the remaining part of the coconut flower from the “tree” side of the coconut (the side that was connected to the tree).  This is the side that has 3 pores (little holes like a bowling ball). Then drive the opener into the middle, where you will hit one of those pores.

photo illustration of germinated coconuts

Treat it like a screwdriver, or a drill and scrape the sides until the hole is large enough for the water to flow freely. Then invert over a pot or bowl. If you are finding it hard to get to the water with this tool, or it is sort of stuck, you can turn the coconut over and bang it on a hard surface (floor, cutting board) etc. If it still won’t open, you may have to use a sharp knife or machete to cut the opposite side as described in #3.

 

 

2. Crack the coconut on a hard surface

To crack open green coconuts without a tool you need a hard surface, concrete ideally, or a large flat rock. It’s important to be safe when doing this. Throw with a lot of force and lift your hands away as it hits the ground. Try hitting on several sides. You will lose some of the coconut water, but it’s still worth if you have no other tools.

3. Cut the “lobe” end with a machete.

This is the side that is closest to the seed inside. Carefully, with a sharp and strong knife or machete, make firm cuts at each lobe. This will take several cuts but the results are rewarding.

4. Use a pick axe

A pick axe can be used to remove the exocarp, the coconut coir from the seed. Firmly, place the flat edge of the pick axe in the ground. Then use the sharp side to tear off the exocarp. This will take a little more time but the nut will be easier to use for
meat. After the husk/coir is removed, punch a coconut opener or tool into one of the pores to get the water. To open
completely, crack on hard surface.

 

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Artisana raw organic coconut butter

Artisana raw organic coconut butter

I don’t want to go just one day without this coconut butter. Primarily, we use it in our morning coffee instead of milk. We also blend it with water to create a “milk” or creamy base for smoothies, raw desserts, and morning cereal. We’ve tried several brands, and this one wins for taste and consistency. After buying too many 16oz jars for $13-$15 a pop – I found a deal on Amazon prime (free shipping), 8 lbs for $60. That’s $7.5 a lb! It lasts us about 3 months. That’s only $20 a month for the perfect “milk” like ingredient. Forget buying almond milk, soy milk, organic half and half.

Artisana Organic Raw Butter, Coconut, 8 Pound

 

Coconut Butter Recipes

Creamy coconut butter coffee latte

created Adam Crowe

 (2 servings) approx calories per serving: ~150

  • Prepare french press for 2 cups of coffee
  • (Adam’s decocts filtered water with fresh grated chaga mushroom – see posts of chaga)
  • Pour a small amount of hot coffee in each cup
  • Add about 1 tablespoon of coconut butter with a teaspoon or so of maple syrup to each coffee cup
  • Pour rest in the of coffee and stir well enjoy hot!

Coconut butter milk

  • Mix 1 tablespoon coconut butter with one cup of cold water or less and some ice cubes and blend on high until uniform.
  • Use in smoothie recipes, with granola, puffed cereal etc.

More to come!