No Bake Energy Bar (Low FODMAP)

Ingredients

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SERVES 14

No Bake Energy Bars

6   pure maple syrup
0.5   ground cinnamon
0.5   ground ginger
4   dried cranberries
15   dark chocolate
0.5   guar gum (or xanthan gum)
75   pumpkin seeds
0.33333333333333   sunflower seed butter (or peanut butter)
45   puffed rice

Equipment

  • medium frypan
  • 8 inch by 8 inch (21cm by 21cm) square baking pan

No Bake Energy Bars (Low FODMAP)

COOKS IN 10 MIN SERVES 14
BY ALANA SCOTT REVIEWED BY Audrey Inouye (RD)

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.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
MAKE GLUTEN FREE

Nutrition per serve

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Calories 85
Fat 3.2g
Saturates 0.7g
Protein 1.9g
Carbs 13g
Sugars 8.2g
Fibre 0.8g
Salt 0g
Iron 1.7mg
Calcium 14.3mg
Calories 85
Fat 3.2g
Saturates 0.7g
Protein 1.9g
Carbs 13g
Sugars 8.2g
Fibre 0.8g
Salt 0g
Iron 1.7mg
Calcium 14.3mg
Calories 85
Fat 3.2g
Saturates 0.7g
Protein 1.9g
Carbs 13g
Sugars 8.2g
Fibre 0.8g
Salt 0g
Iron 1.7mg
Calcium 14.3mg
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1. Roughly chop the pumpkin seeds and dried cranberries. Line an 8 inch by 8 inch (21cm by 21cm) square pan with baking paper.
2. Melt the sunflower seed butter (or peanut butter) with the maple syrup in a non-stick fry pan over medium-low heat. Once melted, turn off the heat and stir through the chopped pumpkin seeds, puffed rice, dried cranberries, ground ginger, cinnamon and guar gum (the guar gum will help the slice be less crumbly but you don't have to use it). Once the ingredients are evenly coated in syrup transfer to the baking pan.
3. Spread the mixture evenly across the pan. Place another piece of baking paper on top and then press the mixture firmly into the pan (make sure you do this evenly). If you don't compact the mixture firmly, your energy bars will crumble when you cut them.
4. In a small bowl, melt the dark chocolate in the microwave in 30 second increments, until melted and smooth (stirring each time). Then drizzle over the mixture using a teaspoon.
5. Place the energy bars in the fridge for 10 minutes. Once cold, cut with a sharp knife. Store in an airtight container in the fridge or somewhere cool.

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. 

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.

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.

Gluten Free Tips

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.

Dairy Free Tips