Healthy Homemade Mounds Bars – Paleo, GAPS, Sugar-Free, Dairy-Free Option
Simple and easy to make, these healthy homemade mounds bars are gooey, crunchy, creamy, sweet, and delicious. They are also packed with nutrients and healthy fats. The ingredients in these mounds bars give our bodies a boost of energy, rather than depleting its resources.
Homemade Mounds Bars Without Sugar or Condensed Milk
We made a lot of recipes growing up with sugar and condensed milk. As our family began the GAPS diet protocol and moved to a more ancestral way of eating, we re-created a lot of favorite recipes with nourishing ingredients. See our family favorite sugar-free, gluten-free, dairy-free dessert recipes here.
Health Benefits of Coconut
The main ingredient in these healthy homemade mounds bars is coconut. According to the National Institute of Health, coconut has been named “The Giving Tree” by some cultures, due to it’s impressive health benefits:
Coconut is the unique source of various natural products for the development of medicines against various diseases and also for the development of industrial products. The parts of its fruit like coconut kernel and tender coconut water have numerous medicinal properties such as antibacterial, antifungal, antiviral, antiparasitic, antidermatophytic, antioxidant, hypoglycemic, hepatoprotective, immunostimulant. Coconut water and coconut kernel contain microminerals and nutrients, which are essential to human health, and hence coconut is used as food by the peoples in the globe, mainly in the tropical countries. The coconut palm is, therefore, eulogised as ‘Kalpavriksha’ (the all giving tree) in Indian classics (source).
Coconut: A Dairy Substitute
Our family was healed from dairy allergies after following the GAPS protocol. However, when we needed to avoid dairy, coconut made an excellent substitute in many recipes! Coconut oil, coconut cream, lard, tallow, or other animal fats can be used in place of butter in a lot of recipes. See this in the recipe notes for the healthy homemade caramel and chocolate fudge recipes used in these mounds bars.
Sugar vs. Honey: Blood Glucose Effects
Most dessert recipes can be made with honey rather than sugar. Because honey is much sweeter than sugar, less can be used! It is also more moist, so adjusting the ratio of wet to dry ingredients is important. These healthy homemade mounds bars are made with honey, making them sweet, gooey, and creamy.
According to a study by PubMed, honey does not spike blood glucose levels the way other sugars do:
Significantly lower increases in blood glucose levels have been observed in subjects with type II diabetes after ingestion of natural honey and clover honey compared to the other sugar solutions. A study carried out with healthy and type I diabetic subjects also showed a significantly lower increase in blood glucose levels following Egyptian clover honey consumption, and a significantly higher increase in C-peptide levels [25] (source).
Check out our list of dessert recipes that use honey, rather than sugar.
The Difference Between Cacao and Cocoa
Cacao and cocoa powder both come from the cacao bean. They both look like brown ground powder and even taste somewhat similar. The main difference is the amount of processing. Cacao is very minimally processed, often considered a raw food, while cocoa is roasted at very high temperatures. Cacao has a slightly more bitter flavor than cocoa, and is much richer in nutrients. Often less cacao is needed when making chocolate, as it has a more intense flavor. We opt for cacao when we can, as we prefer less processed. We like the taste of this one.
Is Cacao Allowed On The GAPS Diet Protocol?
Dr. Natasha Campbell-McBride answers “When can cocoa be introduced?” on gaps.
“Cocoa is SCD illegal. However, I find that many people can start having it occasionally on the Full GAPS Diet, once the digestive symptoms are gone. Find pure organic cocoa powder. Mixing the powder with some honey and sour cream makes a delicious dessert, and you can add it to your homemade ice cream or cakes. After trying it for the first time, observe your patient for any reactions. Cocoa is very rich in magnesium and some essential amino acids and, unless your digestive system is not ready for it, there is no need to avoid it.”
If you need to omit cacao, simply make these bars with just the coconut and caramel layer. They are so delicious this way, too!
Healthy Homemade Mounds Bars – Paleo, GAPS, Sugar-Free, Dairy-Free Option Recipe
Equipment
- 9×13 pan
Ingredients
Coconut Layer
- 2 cups coconut flakes
- 2 cups coconut cream
Caramel Layer
- 1 cup butter or heavy whipping cream (or dairy free substitute)
- 3/4 cup raw honey (regular honey is also fine)
- 1/4 tspn sea salt (optional)
- 1 tspn real vanilla extract (optional)
Chocolate Layer
- 1 cup grass-fed butter (or coconut oil, or preferred neutral tasting fat)
- 1/2 cup raw honey
- 1/2 cup cacao powder
Instructions
Coconut Layer
- First, make the coconut layer by mixing 2 cups coconut flakes and 2 cups coconut cream. Put the 9×13 pan with the coconut layer in the freezer while making the caramel layer to quickly harden the coconut.
Caramel Layer
- Second, make the caramel layer. Use this homemade caramel candy recipe for detailed recipe notes, if needed. If the coconut layer is already frozen, the caramel will quickly harden as you pour it over the coconut layer.
- In a small saucepan over medium- high heat whisk together the butter or cream and honey. Bring the mixture to a boil and allow to bubble for 3 minutes before lowering the heat to medium-low.
- Allow the sauce to simmer for about 10 minutes. Stir to avoid burning.
- Remove from the heat and whisk in the vanilla extract.
- Pour caramel sauce over the coconut layer. The caramel will thicken as it cools.
- Sprinkle sea salt over the caramel (optional) for a sweet/salty flavor.
- Place in the freezer to cool and harden more quickly (5 minutes).
Chocolate Layer
- Third, make the chocolate layer, using this 3 ingredient chocolate fudge recipe. Freeze one more time for about 5 minutes to quickly harden the chocolate.
- In a saucepan on medium heat, melt butter and honey together.
- Stir in cacao powder.
- Pour chocolate over caramel layer.
- Place pan in freezer to cool and harden chocolate more quickly (5 minutes).
Notes
-
- I find the quickest and easiest way to make these healthy homemade mounds bars is to make three layers in a 9×13 pan, freezing in between making layers. You could stir them all together or make in different shapes or layers.
-
- For a dairy-free option, coconut oil, lard, or other animal fats work well in place of the butter in the caramel and chocolate recipes.
-
- If you want your bars to be gooey, serve at room temperature or store in the fridge, rather than the freezer.
-
- Strict GAPS note: cacao is not strict GAPS; however, many find they can tolerate it. If you are unable to eat cacao or are on GAPS intro, just skip the chocolate layer.
Resources
Posts
How to Start an Ancestral Diet (without Overwhelm)
Gluten-Free, Dairy-Free, Sugar-Free Desserts (GAPS, Paleo)
How To Cure A Dairy Allergy or Sensitivity With the GAPS Diet
Homemade Caramel Candy (GAPS Diet, Sugar-Free, No Corn Syrup)
Healthy Fudge Recipe – 3 Ingredients! (GAPS, Paleo, Sugar-Free)
GAPS Diet Desserts
Shop This Post
- 9×13 pan
- coconut flakes
- coconut cream
- real vanilla extract
- sea salt
- coconut oil
- raw honey
- cacao powder
This post contains affiliate links, which means I may make a small commission at no extra cost to you. See my full disclosure here.
These look delish! Cant wait to try them out.
I’ve never seen this recipe before, looks like it would be a hit for the sweet tooth!
Wow! Learned a ton & need these in my life ASAP! Sounds so tasty, my mouth is watering.