Marfigs' Munchies

Adventures in vegan eats and feats

Free E-book and no-bake Neapolitan bars


It’s finally here! The root veggie loaded e-book – all for free 😀 I’ve always been a bit skittish of root veggies, but this journey of testing out strange new recipes has me converted – YUM! I’ve also decided to share one of my favourite recipes from the e-book: no-bake Neapolitan bars, or nom-nom bars as I like to call them. radishsplashpageneapolitanbar1

So I’ve been busy blathering in-between other posts about this e-book for a few months now, and it would have been done sooner were it not for Real Life (that dastardly creature!). Either way, it’s been pretty magical experiencing new ingredients and having fun with old favourites. I don’t think I’ve ever eaten so many sweet potatoes in my life, but I finally tried out turnips and am in love, so you’ll find that featured here and there – cheap ingredients is where it’s at!rootvegcollageThere are 32 recipes in this e-book, and I adore each and every one. Burgers, cakes, breakfasts and soups – I think I’ve got it all covered :p Some of the recipes in this e-book are:

  • French onion soup
  • Waffles with strawberries + chocolate aubergine cream
  • Pan-fried banana + date butter warp
  • Enchiladas
  • Pasta wraps
  • Sweet potato pudding cake
  • Chocolate latkes

squarerootcollageAll in all, let’s just say I had a pretty good time testing all these munchies out, and I’ve found some new favourites that are going to be staples in the house, like the radish chutney, or my go-to for guests, like the French onion soup (which Man-thing is obsessed with).

As promised, I’m sharing one of my absolutely favourites: no-bake Neapolitan bars. These are just ridiculously good-looking, super tasty, and actually easier to make than you think. It may look like a hefty list of ingredients but it’s actually not really that intense, and you can always sub ingredients that you don’t have on hand (like groats for oats).neapolitanbar neapolitanbar2I admit it – I spent quite a long time circling these bars like a vulture, taking photos and having the best time ever, just because the bright colours and the thick chocolate border studded with mini meringues made me glee quite a bit.neapolitanbar3 neapolitanbar4 neapolitanbar9Mini meringues, I’ve decided, are my go-to for decorating from now on. They add such a burst of whimsy to anything that would otherwise look rather stern or imposing, and if you use them for freezer treats they melt in your mouth when defrosted. Other than that the crunch of the groats with the wonderful vanilla, beetroot and thick chocolate layers altogether make for a wonderful feast for the senses.
neapolitanbar6 neapolitanbar7“Tastes as good as it looks” Wise words from Man-thing, so that’s a definite seal of approval!

Ingredients (makes 12 – 16 bars):

choc layer:

  • x2 medium/small (180g) avos, measured with pit
  • 1/3 cup cacao powder
  • 1/4 +2 TBSP sweetener of choice
  • 2 tsp vanilla
  • 1/4 cup soaked buckwheat groats
  • pinch salt
  • Optional: coffee powder

white layer:

  • 1 cup sweet potato mash, packed
  • 2 TBSP applesauce
  • 2 TBSP cashew butter
  • 2 TBSP barley malt powder (or sub for GF oat bran)
  • 1 – 2 droppers NuNaturals Pure Liquid Stevia Vanilla
  • pinch salt
  • 1/4 cup sweetener of choice
  • 1/4 cup soaked buckwheat groats

pink layer:

  • 1 medium beetroot: peeled, cubed + steamed
  • 1/2 cup sweet potato mash, packed
  • x1 180g avo, measured with pit
  • 3 droppers NuNaturals Pure Liquid Stevia Cherry Vanilla (or plain vanilla if preferred)
  • pinch salt
  • 1/4 + 2 TBSP sweetener of choice

Choc drizzle:

  • 1/3 cup cacao powder/carob
  • 1/3 cup coconut oil
  • 2 TBSP sweeteener of choice (e.g. maple syrup)


  1. Blend each of the layers without the buckwheat, starting with the choc, then white, then pink layer.
  2. Fold in the buckwheat into the choc and white layers.
  3. Line a loaf tin with parchment and evenly spread out the choc layer, setting it in the freezer for 30 min before adding the white layer. Repeat with the last layer.
  4. Heat up the coconut oil and sweetener in the microwave until clear, then whisk in the cacao powder and mix til smooth. Drizzle over the top and set to freeze for another 10 min.
  5. Optional: before freezing the chocolate you can press in some mini meringues.
  6. Let the bar loaf defrost for 15 min before slicing.
  7. Store in the freezer and defrost a few minutes before munching.

neapolitanbar8 neapolitanbar13 neapolitanbar14We managed to get 16 bars out of this monster, just because even the smallest portion was satisfying and filling, thanks to the sweet potato, avo and so on. Having stuff like this in the freezer means that whenever life gets overwhelming or you’re in the mood for something sweet, there’s always something fun to lift the spirits. It’s pink, so it can’t get any cheerier than that!neapolitanbar12 neapolitanbar11

neapolitanbar19 neapolitanbar20 neapolitanbar18

With that, let’s get onto the serious business of the day; the e-book!

Click below to download the free e-book! 😀


Let me know if you try any of the recipes or you have questions about the how-to’s or ingredients: I’m always happy to pitch in and blab about food 😀

Author: Marfigs

Ahoy, I’m Margaux! History teacher and freelance editor; wench to my Man-thing; volunteer at a cat shelter; and handmaiden to our kitsy cats, Gatsby, Freyja and Atlas. This blog is dedicated to vegan food, occasionally overthrown by pictures of foster kittens and other fluffy creatures. I love sharing ideas and recipes, so don't be shy: stop by and say hi!

18 thoughts on “Free E-book and no-bake Neapolitan bars

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  2. I downloaded the 3 wonderful e-books! Your very creative recipes are so unique & very cool fabulous inviting bright colorful photos!!!
    You could sell them, you know! xx You have put so much hard work into it! I am going to make them all,….That might take a while too,…..MMMMMMMMMMMMMMM!


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  7. Just got a chance to look through the ebook, and it’s awesome! We have a similar outlook in our fascination with finding out-of-the-box, delicious ways to use veggies. Can’t wait to try these. Thanks for the hard work!


    • Thank you so much LJ! 😀 Once you’ve lived off of frozen stir fry for a year or two the incentive to get creative with veggies becomes rather overwhelming 😉


  8. Margaux, your ebook is amazing! I am seriously drooling over the recipes, trying to pick which one to try first! (And I really love the cover & title, haha). You should be selling this ebook!!!


    • Thank you! 😀 😀 I had so much fun making it but had to stop myself at some point otherwise it would’ve gone over 50+ recipes. Let me know which one you choose – my favourites are the enchiladas and french onion soup!

      When I’m less lazy to set it up I plan to sell ebooks later this year or next year and give the proceeds to the shelter I volunteer at, but for now I love sharing too much to charge!


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