One of the hardest things to buy on the low FODMAP diet is muesli bars. I’ve spent hour upon hour prowling down the snack aisle of the health food store or the supermarket, reading ingredient lists, and eventually giving up. And it’s taken me far too long, but I’ve finally gotten around to making my own low FODMAP Choc Chip Muesli Bars.
All the equipment you need for this recipe is one bowl, a spoon and something to squash your bars into. You don’t have to bake anything, which makes this recipe ridiculously easy. It’s also very easy to swap out an ingredient if you want to, and replace it with something similar. Customise your muesli bars to your heart’s content: you do you!
These muesli bars are full of healthy fats that will tide you over during that awkward between-meal time of the day. For me, this means recess time at school. Most days I eat breakfast at 7am and lunch at 1pm, and in order to be kind to children, I need a snack to get my through. My Low FODMAP Choc Chip Muesli Bars have safe servings of nuts and seeds and the goodness of oats. Add some peanut butter, dried figs and rice malt syrup to stick it all together and throw some chocolate in there for good measure.
Choc Chip Muesli Bars
- 1 tbsp chia seeds
- 1/2 cup low FODMAP oats
- 1/4 cup raw almonds, chopped
- 1/4 cup raw macadamias, chopped
- 1 tbsp pumpkin seeds
- 1/4 cup chocolate chips
- 2 dried figs
- 1/4 cup rice malt syrup
- 1 tbsp peanut butter
- 1/2 tsp cinnamon
- pinch salt
Soak your dried figs in a large mixing bowl in boiling water for 10 minutes to soften.
When they have softened, drain the figs and return them to the mixing bowl. Mash them with a fork until they form a paste, and then add the rice malt syrup and peanut butter and stir.
Add the remaining ingredients to the bowl and mix until it forms a sticky dough.
Press the mixture firmly into one side of a square baking tin and refrigerate until needed. Cut into 4 bars before serving.