SERVES 14 (limit to 1 slice per serve)
* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
These no bake energy bars are so easy to make, and they are the perfect low FODMAP grab and go snack! You can have these fully prepped and in the fridge chilling within ten minutes. If you have an additional nut allergy then these bars work really well with sunflower seed butter, otherwise you can use peanut butter.
Storage note: These bars should remain fresh for about 2 weeks in the fridge, or you can pop them into the freezer and store for 2 months.
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.
Choose a dark chocolate that doesn't contain inulin or high FODMAP sweeteners like honey, high fructose corn syrup, agave syrup or fructose. Also avoid dark chocolate that contains high FODMAP fruit or nuts.
Guar gum or xanthan gum help gluten free baking to stick together and rise. They are often found in the gluten free section of the supermarket or in a health food store.
Check the puffed rice doesn't include high FODMAP ingredients like inulin, honey, apple or pear juice, or fruit juice concentrate. Small amounts of barley malt, golden syrup or molasses are likely to within low FODMAP limits.
Check the sunflower seed butter or peanut butter does not contain high FODMAP ingredients like honey, high fructose corn syrup, inulin (chicory root), agave syrup.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices 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.
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.