Low FODMAP ANZAC Day Slice (No Oats)

Ingredients

MAKE GLUTEN FREE

Makes 15 servings (1 slice per serve)

ANZAC Day Slice

210   gluten free all purpose flour*
135   quinoa flakes
60   dried shredded coconut*
36   pumpkin seeds*
35   raw, hulled sunflower seeds*
180   dairy free spread (olive oil spread or butter)*
150   brown sugar
2.5   golden syrup*
1.5   baking soda (+ 2 tablespoon boiling water)
3   chia seeds
3   boiling water

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • baking pan (19cm / 7.5 inch by 29cm / 11.5 inch)

Low FODMAP ANZAC Day Slice (No Oats)

Last updated Apr 8th, 2019

PREP IN 15 MIN
COOKS IN 25 MIN
SERVES 15
(1 slice per serve)
BY Alana Scott
DIETITIAN REVIEWED BY Hannah Hunter (RD)
FEATURED IN Baking, Snacks, Vegetarian Options

Can't do oats? That's okay! This delicious low FODMAP ANZAC day slice is made using quinoa flakes instead of oats so you don't need to miss out. This slice makes a perfect snack. ANZAC Day is a special day in Australia and New Zealand where we celebrate our war heroes and give thanks to the soldiers who have dedicated their lives to keeping us safe.

Note on golden syrup: Golden syrup in low FODMAP in small serves but becomes high FODMAP in 1 tablespoon serves according to the Monash Low FODMAP app. This recipe only contains a small amount of golden syrup per serve and it is within the low FODMAP limits.

How to make golden syrup: If you can't find golden syrup in your local supermarket, then you can make it at home. Check out this link to find out how.

 

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

SERVES 15 (1 slice per serve)

ANZAC Day Slice

210   gluten free all purpose flour*
135   quinoa flakes
60   dried shredded coconut*
36   pumpkin seeds*
35   raw, hulled sunflower seeds*
180   dairy free spread (olive oil spread or butter)*
150   brown sugar
2.5   golden syrup*
1.5   baking soda (+ 2 tablespoon boiling water)
3   chia seeds
3   boiling water

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • baking pan (19cm / 7.5 inch by 29cm / 11.5 inch)

Nutrition per serve

    | |
Calories 278
Fat 15.4g
Saturates 4g
Protein 3.7g
Carbs 31.5g
Sugars 13g
Fibre 2g
Salt 0.2g
Iron 1.4mg
Calcium 36.3mg
Calories 278
Fat 15.4g
Saturates 4g
Protein 3.7g
Carbs 31.5g
Sugars 13g
Fibre 2g
Salt 0.2g
Iron 1.4mg
Calcium 36.3mg
Calories 278
Fat 15.4g
Saturates 4g
Protein 3.7g
Carbs 31.5g
Sugars 13g
Fibre 2g
Salt 0.2g
Iron 1.4mg
Calcium 36.3mg
    | | |
  1. Preheat the oven to 180ºC (355ºF) bake function. Grease and line a 3cm (1.2 inch) deep, 19cm (7.5 inch) by 29cm (11.5 inch) slice pan with baking paper.
  2. Place the gluten free flour, quinoa flakes, dried shredded coconut, pumpkin seeds, and sunflower seeds in a large bowl and mix well.
  3. Next place the dairy free spread (olive oil spread or butter), brown sugar, and golden syrup in a large saucepan over medium low heat. Stir occasionally until smooth. Then remove from heat.
  4. Dissolve the baking soda in boiling water, then stir through the syrup mixture. It should go golden and frothy.
  5. In a small cup, mix the chia seeds and boiling water, until the chia seeds soften and go gel like.
  6. Add the chia seeds and syrup mixture to the dry ingredients. Mix well.
  7. Transfer to the prepared pan. Using the back of a spoon, press the mixture evenly into the pan. Bake for 20 to 25 minutes or until golden brown. Allow to cool and then cut into squares.
  8. Store in an airtight container for up to 5 days.

Buying Tips

Buy a gluten free plain flour or gluten free all purpose flour. The one I used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.

Golden syrup is low FODMAP in 1/2 tablespoon serves. Be careful with your serving size as it does become high FODMAP in larger serves. If you are feeling concerned you can swap the golden syrup with pure maple syrup.

Gluten Free Tips

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.

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Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Hannah Hunter (RD)

Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopk... Read More