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LB's GF & DF peanut caramel slice

I’m all about enjoying sweet food in a way that is nutritious and beneficial.

I’ve been making raw slices and healthy sweet treats for about 10 years now because I have a sweet tooth (like all other humans because we are hard-wired to seek out sweet food) and want to satisfy it in a way that makes me feel good and actually benefits my body. Always looking to pair sugar, like maple syrup or honey with a fat sources, like nuts or coconut oil helps to stabilise blood sugar levels to reduce energy peaks and crashes that leave you craving more sweet food. This is a rollercoaster no one wants to be on.

Here’s a delish gluten-free and dairy-free slice that I whipped up by throwing together anything I had in the pantry - turned out to be a hit and the first batch was eaten by the household within 2 days!



1/3 cup coconut flour

2 Tbsp cassava/tapioca flour

1 Tbsp almond flour

1/3 cup coconut oil

1 egg

1 Tbsp maple syrup

Peanut caramel

1/3 cup smooth peanut butter (just nuts and salt-check the ingredients list)

1/3 cup coconut oil

1/3 cup coconut cream

2 Tbsp maple syrup

Choc top

1/3 cup cacao powder

1/3 cup coconut oil

1 Tbsp maple syrup


  1. Preheat the over to 180°C

  2. Combine base ingredients in a bowl and press into a slice tin lined with baking paper

  3. Bake base layer for 15 mins then allow to cool

  4. Melt down peanut caramel ingredients in a small pot over a low heat and combine until smooth

  5. Pour peanut caramel over base once cooled and put in the fridge or freezer until set

  6. Add choc top ingredients into the same small pot (no need to rinse) and combine over low heat until smooth and glossy - tip: a whisk is best to combine the cacao powder through the coconut oil, also taste the choc to see if you need to add more maple syrup

  7. Pour the choc over the slice and put in the fridge or freezer until set

Note: Instead of making your own chocolate you can melt down 80g dark chocolate (>78% cacao is best) and add 2 Tbsp of coconut oil to use as the top

Note: You can sub peanut butter for any other kind of nut butter. Cashew or macadamia would be so yum.


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