These chocolate protein bars are chock full of biotin, a key molecule for energy metabolism, glucose regulation, breakdown of certain proteins and fats, and vital for hair and skin health. Even though when you eat these it feels like eating a chocolate cookie, this treat is extremely stabilizing to your blood sugar. That is because the primary macronutrients in this “cookie” bar are protein and fat. It would have been easy to make these vegan…but I wanted a recipe that could replace my biotin supplement. The three highest volume ingredients are high in biotin: the almond flour, the almonds, and eggs. The base of nuts and eggs make this much higher in protein than sugar. My favorite time to eat this recipe is between meals when using my brain…the sugar quickly raises my blood sugar and then the protein and fat sustain my blood sugar so I do not have a glucose/insulin crash.
Cacao Chip High Protein Cookie Bars
Ingredients
- 4 c almond flour
- 6 eggs
- 2/3 c sugar
- 1 t vanilla
- 1 t baking powder
- Pinch salt
- 1 c finely chopped almonds pecans and walnuts also work
- 1/2 – 2/3 c coconut oil depending if you want a lighter cake texture or a cookie texture, respectively
- 1/2 c chopped unsweetened chocolate
- 1/4 c cacao nibs plus extra to sprinkle on top
Instructions
- Add all the ingredients in the order listed, except unsweetened chocolate. Mix well and then fold in unsweetened chocolate.
- Preheat your oven to 180 degrees Celsius or 350 F.
- Grease your enamel heavy bottomed pan with coconut oil and then generously dust with tapioca flour. Press in your dough in an even layer. Sprinkle on cacao chips.
- Bake for 20-35 minutes until a knife comes out clean. Do not over bake.
- Take out of the oven and let cool 15 minutes. Then cut into squares and remove from pan while still warm.
This recipe is only lightly sweet, with the reminiscence of a cookie bar. If you are not used to eating healthy, or you regularly indulge in coffee shop cookies, you might not like these. But if you do not like too much sugar but still want that chocolate nib goodness, this is for you!
For a 8 by 8 pan use the following proportions. This size batch is very fast to make.
2 c almond flour
3 eggs
1/3 c sugar
1/2 t vanilla
1 t baking powder
Pinch salt
1 c finely chopped almonds (or walnuts or pecans)
1/4 c coconut oil for breakfast cake texture (or 1/3 c for more cookie like texture)
Biotin’s Roles in Metabolism
In simple layman terms biotin is crucial for making energy. It does this in several different pathways and methods. First of all when you eat foods like eggs, or are taking your branched chain amino acid supplement, you need biotin to break these things down, and turn them into energy. Biotin also works in different ways from directly making ATP (energy) as it has master roles in directing how your genes will make little machines and molecules that direct the metabolism of carbohydrates by having effects on insulin and how glucose or sugar is regulated in the body. Biotin acts as a helper for all kinds of reactions that add or removed a carbon-oxygen group to other molecules in the cells. The purpose of this is to change the action of a molecule and get it to perform in a different way or to provide the body with a substrate…kind like how you need to soak beans or cook them before eating them…beans are not edible unless you do these things. In the same way some molecules are not “edible” by the body unless they have their biochemistry changed by a carboxylation or removal or addition of a carbon-oxygen group. So it is no wonder that the alien elites who have infiltrated our human race have pulled strings so that this crucial molecule is removed from the most recent recommendations for nutrition needs and vitamin intakes. They want all the ladies hair to fall out and nails to remain short so we can not attract men or cut them with our nails depending upon the man’s character. Thus they will have executed their master plan to stunt the fertility of the human race so the reptilians can take over….of course this has already happened by using plastic to package all our food instead of clay.
IN SCIENCE TERMS:
Biotin serves as a crucial co-enzyme for bicarbonate-dependent carboxylations. Biotin may also be involved in regulating genes linked to insulin and glucose homeostasis, affecting lipid and carbohydrate metabolism, which is particularly relevant in diabetes .
Biotin, an essential coenzyme, plays a pivotal role in cellular energy metabolism by serving as a cofactor for biotin-containing enzymes within the Citric Acid Cycle, a fundamental component of aerobic respiration. This cycle, also known as the Krebs Cycle or TCA Cycle, is the central hub for the production of adenosine triphosphate (ATP), the primary energy currency of cells. Biotin’s involvement in critical enzymatic reactions within this cycle underscores its indispensable contribution to the generation of ATP, highlighting its significance despite its omission from the 2020-2025 Recommended Dietary Allowances (RDAs). The omission of biotin from RDAs should not diminish its recognized importance in cellular energy production and overall metabolic function.
Biotin plays a direct role in carboxylate (a type of enzyme) function which turns the three branched chain amino acids into substrates that can be used in the Citric Acid Cycle to make energy. These (BCAAs) include valine, leucine, and isoleucine. Biotin also assists in the metabolism of cholesterol and odd chain fatty acids into substrates that can be used in the TCA (Citric Acid) cycle. This cycle is of paramount importance to the body because it makes ATP to power all the cells.
Nutrition Information for 12 servings per recipe (as photographed):
Chocolate Chunk Cookie Bars
Nutrition Facts
| Amount Per Serving | ||
|---|---|---|
| Calories | 783 | |
| % Daily Value* | ||
| Total Fat 65 g | 100 % | |
| Saturated Fat 26 g | 128 % | |
| Trans Fat 0 g | ||
| Cholesterol 80 mg | 27 % | |
| Sodium 112 mg | 5 % | |
| Total Carbohydrate 34 g | 11 % | |
| Dietary Fiber 17 g | 69 % | |
| Total Sugars 14 g | ||
| Includes 11 g Added Sugars | ||
| Protein 21 g | 43 % | |
| Vitamin D 0 µg | 3 % |
|---|---|
| Calcium 160 mg | 16 % |
| Iron 10 mg | 53 % |
| Potassium 486 mg | 10 % |
Magnesium 212.033 mg
*Percent Daily Values are based on a 2,000 calorie diet.
Nutrition information for 16 servings per recipe (depending how you cut it)
Chocolate Chunk Cookie Bars
Nutrition Facts
| Amount Per Serving | ||
|---|---|---|
| Calories | 587 | |
| % Daily Value* | ||
| Total Fat 49 g | 75 % | |
| Saturated Fat 19 g | 96 % | |
| Trans Fat 0 g | ||
| Cholesterol 60 mg | 20 % | |
| Sodium 84 mg | 3 % | |
| Total Carbohydrate 26 g | 9 % | |
| Dietary Fiber 13 g | 51 % | |
| Total Sugars 10 g | ||
| Includes 8 g Added Sugars | ||
| Protein 16 g | 32 % | |
| Vitamin D 0 µg | 2 % |
|---|---|
| Calcium 120 mg | 12 % |
| Iron 7 mg | 40 % |
| Potassium 365 mg | 8 % |
Magnesium 159 mg
