Low FODMAP, Fructose Friendly Nut Bars

20130616-230246.jpgFor all you fellow Low FODMAP people out there, I made some nut bars tonight that taste pretty awesome.  Our Miss 12 year old liked them better than my husband’s favourite recipe…winner!

So here’s how we make them…

Preheat oven to 180 celcius (350 Fahrenheit) and line a 18cm x 28cm baking tray with baking paper.

Put the following into the bowl of the Thermomix or a food processor and grind into coarse nut flour (approx. 10-20 seconds speed 7) being careful not to let it turn into nut butter!

1 cup walnuts

1 cup of pepitas

1/4 cup almonds

1/4 cup macadamias (you could use cashews if you can tolerate them)

Remove from the bowl and set aside (If not using a Thermomix, put into a medium size mixing bowl).

Put into the bowl of the Thermomix (or into a small saucepan).

1/2 cup of rice malt syrup

1/4 cup coconut oil

Melt for approx. 1-3 minutes, depending on how solid your coconut oil is, on 80 degrees speed 1.

Add the crushed nuts back into the Thermomix bowl then add

1/2 cup of sunflower seeds

1/2 cup pepitas

1/2 cup Dried Bananas (I also threw in a few leftover dried blueberries)

1/4 cup desiccated coconut

1/2 tsp salt (optional – I forgot it tonight!)

1 tsp cinnamon (optional – forgot as well!!!)

Mix on reverse speed 2 until well combined, you may need to stop and scrape down the sides several times (or add the above ingredients and the melted oil/rice malt syrup and mix well with the crushed nuts).

Press well into the tin.

Bake for 15-20 minutes until it is lightly browned on top.

I usually cut down the middle and then into the desired sizes while it is still warm and leave it in the tin until cold.

Transfer to an airtight container.

Enjoy in moderation (I would only eat 1/2 – 1 piece per day max) x


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