Low FODMAP Berry Nice Muesli
Ingredients
MAKE GLUTEN FREEMakes 10 servings (3/4 cup per serve - 1 batch = 2 litre container)
BERRY NICE MUESLI
300
rolled oats*
80
dried shredded coconut*
115
pecan (chopped)
105
pumpkin seeds*
4
pure maple syrup*
4
olive oil
2
brown sugar
1.5
vanilla extract
8
dried cranberries*
12
freeze dried strawberries (chopped)
Low FODMAP Berry Nice Muesli
Crunchy, sweet with little hints of strawberry and coconut. This homemade muesli is adored by my family. They love eating it by the bowlful with a serve of yoghurt and some milk. If they are feeling fancy they also add a few fresh strawberries on top.
Gluten Free note: If you are coeliac based in New Zealand or Australia then uncontaminated oats are not considered gluten free. Consider replacing the oats with a mixture of crushed gluten free cornflakes, quinoa flakes and puffed millet instead.
-
Low FODMAP -
Dairy Free -
Egg Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 10 (3/4 cup per serve - 1 batch = 2 litre container)
BERRY NICE MUESLI
300
rolled oats*
80
dried shredded coconut*
115
pecan (chopped)
105
pumpkin seeds*
4
pure maple syrup*
4
olive oil
2
brown sugar
1.5
vanilla extract
8
dried cranberries*
12
freeze dried strawberries (chopped)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
423
Fat
26.3g
Saturates
7.3g
Protein
8.8g
Carbs
42.4g
Sugars
16.8g
Fibre
6.9g
Salt
0g
Iron
2.9mg
Calcium
43.8mg
Calories
423
Fat
26.3g
Saturates
7.3g
Protein
8.8g
Carbs
42.4g
Sugars
16.8g
Fibre
6.9g
Salt
0g
Iron
2.9mg
Calcium
43.8mg
Calories
423
Fat
26.3g
Saturates
7.3g
Protein
8.8g
Carbs
42.4g
Sugars
16.8g
Fibre
6.9g
Salt
0g
Iron
2.9mg
Calcium
43.8mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 160ºC (320ºF) bake function. Line a deep roasting tray with baking paper.
- Mix together the maple syrup, olive oil, brown sugar and vanilla in a small bowl.
- Place the oats, coconut, chopped pecans, pumpkin seeds in a large bowl. Mix through the sugar mixture.
- Pour the oat mixture into the roasting tray and spread evenly over the tray into a shallow layer. Place in the middle of the oven and bake for 20 minutes then stir and continue cooking for another 10 to 15 minutes until golden.
- Remove from the oven and gently mix through the dried cranberries and strawberries.
- Allow to cool completely, then store in an air-tight container for 3 weeks.
- Enjoy in ¾ cup serves with your choice of low FODMAP milk and yoghurt.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Check that the dried cranberries are sweetened with sugar and not apple juice.
Gluten Free Tips
If you have coeliac disease choose rice flakes instead of rolled oats, unless you have talked to your doctor about the risks of eating uncontaminated rolled oats. Oats contain proteins called avenin which is part of the gluten family. Research suggests up to 1 in 5 coeliacs react to pure uncontaminated oats so talk to your doctor before using.
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
There are no dairy free tips for this recipe.
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: Geraldine Perez (APD)
Geraldine Perez is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her priv... Read More
