Recipes · Canadian · Desserts
Nanaimo Bar
One serving has 478 kcal and 4 g protein, and at least a fifth of a woman's daily need of manganese (45%), copper (44%) and vitamin A (21%). Ready in 70 minutes.
- Preparation: 60 min
- Cooking: 10 min
- Makes: 1 serving (101 g)
- Difficulty: Medium
- Diets: Vegetarian
- Contains: alcohol, dairy, egg, gluten, honey
Ingredients
- 20 g Butter, unsalted
- 5 g Sugar
- 4 g Cocoa powder
- 5 g Eggs, whole, raw
- 20 g Graham crackers
- 10 g Coconut, desiccated
- 20 g Sugar, powdered
- 5 g Milk, whole
- 0.3 g Vanilla extract
- 12 g Chocolate, semisweet
Method
- Makes 1 bar; multiply by 16 for a full pan. Melt half the butter with the sugar, cocoa, and beaten egg in a small saucepan over low heat, stirring, for 2-3 minutes until it thickens slightly and the egg is fully cooked.
- Off the heat, stir in the crushed graham crackers and coconut, then press firmly into the base of a small lined pan; chill 20 minutes.
- Beat most of the remaining butter with the powdered sugar, milk, and vanilla (a stand-in for the custard powder traditionally used) until light and fluffy, then spread over the chilled base; chill again until firm.
- Melt the chocolate with the last of the butter and spread evenly over the middle layer.
- Chill until the chocolate sets, about 20-30 minutes, before cutting into a bar.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 478 kcal | 23% |
| Carbohydrates | 52.8 g | |
| Water | 12.9 mL | |
| Fiber | 4.6 g | 16% |
| Protein | 4.3 g | 9% |
| Tryptophan | 0.03 g | |
| Threonine | 0.1 g | |
| Isoleucine | 0.11 g | |
| Leucine | 0.18 g | |
| Lysine | 0.14 g | |
| Methionine | 0.05 g | |
| Cystine | 0.04 g | |
| Phenylalanine | 0.12 g | |
| Tyrosine | 0.09 g | |
| Valine | 0.15 g | |
| Histidine | 0.05 g | |
| Fat | 29.7 g | |
| Monounsaturated | 7 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.6 g | |
| Saturated | 18.9 g | |
| Trans-Fats | 0.03 g | |
| Cholesterol | 63.1 mg | |
| Calcium | 43.4 mg | 4% |
| Copper | 0.4 mg | 44% |
| Iron | 2.7 mg | 15% |
| Magnesium | 56 mg | 18% |
| Manganese | 0.81 mg | 45% |
| Phosphorus | 131 mg | 19% |
| Potassium | 236 mg | 5% |
| Selenium | 6.1 µg | 11% |
| Sodium | 123 mg | |
| Zinc | 1 mg | 13% |
| Thiamin (vitamin B1) | 0.07 mg | 6% |
| Riboflavin (vitamin B2) | 0.13 mg | 12% |
| Niacin (vitamin B3) | 1.1 mg | 8% |
| Pantothenic acid (vitamin B5) | 0.33 mg | 7% |
| Pyridoxine (vitamin B6) | 0.08 mg | 6% |
| Folate (vitamin B9) | 23.6 µg | 6% |
| Cobalamin (vitamin B12) | 0.13 µg | 5% |
| Choline | 23 mg | 5% |
| Vitamin A | 147 µg | 21% |
| Vitamin C | 0.15 mg | 0% |
| Vitamin D (D2 + D3) | 6.7 IU | 1% |
| Vitamin E | 0.93 mg | 6% |
| Vitamin K | 5.4 µg | 6% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: higher than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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