These Low Fodmap fruity, seeded granola bars are a great source of energy and make for a really good breakfast bar, a quick snack or post-workout fuel. These beauties are nutritional dynamite. They’re a great source of good fats, protein and slow release carbs – Check the nutritional info below, it’s awesome 😉
They’re also refined sugar free, oat and gluten-free, low FODMAP and vegan.
Oh, and did I mention they’re delicious?!
Low Fodmap Granola Bar INGREDIENTS
(MAKES 12 BARS)
- 60g rice flakes
- 60g millet flakes (or use 120g either)
- 30g dried cranberries – make sure they don’t have added fruit juice!
- 30g pecans, roughly chopped
- 100g pumpkin seeds
- 50g sunflower seeds
- 30g peanut butter
- 2 ripe bananas
- 15g (2tsp) rice malt syrup
- 1tsp cinnamon
- coconut oil/olive oil/dairy-free margarine for greasing
Low Fodmap Granola BarKITCHEN STUFF
- Large bowl
- Small bowl
- Fork
- Spoon
- Small baking tray
- Grease proof paper
- Cooling rack
Low Fodmap Granola Bar METHOD
- Pre-heat oven to 160C fan
- Grease a small baking tray
- Add the cranberries, pecans, millet & rice flakes, seeds and cinnamon to a large bowl and mix
- In your smaller bowl, mash the bananas with the back of a fork until they turn to a purée then add the rice malt syrup and peanut butter
- Add this purée to the dry mix and stir
- Put mixture into baking tray and press down with the back of a spoon
- Bake for about 15-20 minutes or until it starts to go a bit golden
- Take it out, let it cool for 10 minutes in the tray, turn out of the tray, cut into squares then transfer to a wire rack to cool completely
- Cover and store in the fridge – they’ll usually last about a week
Note: 1 bar = low FODMAP. Those whole malabsorb fructose are not recommended to exceed 1 serving per meal
