Sweet and Salty Nut Bars (Low FODMAP)
20 Minutes prep • 30 Minutes chill • Low FODMAP • Gluten-free • Lactose-free • Makes 16 bars • Ok to make ahead: Steps 1-3
When my client asked me about commercially available protein bars that are low FODMAP, I realized what is out there is pricey and often not low FODMAP. So, off to the kitchen I went to come up with a bar that would be high in protein, portable, and delicious. These chewy sweet and salty nut bars are the delicious result. They’re so good, you can even use them to sneak some extra protein into your kids’ lunches. They will love them. You can be creative with the nuts and seeds you use according to what you may have available. If you like them a little less sweet, cut the sweet syrup down a bit and be sure to account for peanut butter that has added sugar.
Ingredients: Bars
3 cups of unsalted nuts, roughly chopped (they can be any combination of: almonds, walnuts, pumpkin seeds, pecans, macadamia nuts, peanuts, etc.)
3 cups gluten-free crisp rice cereal
1/2 cup dried cranberries and/or raisins (optional)
3/4 cup corn syrup*
1/4 cup maple syrup
1 cup creamy peanut butter (just peanuts and salt)
1/4 cup coconut oil
1 teaspoon vanilla extract
1/2 teaspoon Diamond Crystal Kosher salt
1/2 to 3/4 cup semi-sweet chocolate chips (optional if you want to skip the topping)
Ingredients: Topping (if you don’t mix the chocolate in)
1/3 cup semi-sweet chocolate chips
1/2 teaspoon of coconut oil
Flaky sea salt for sprinkling (optional)
Directions
(1) Prepare: Line a 9 x 13 inch cake pan or a small rimmed baking sheet with parchment paper and set aside for later (make sure the parchment hangs over the side so you can lift the bars out easily to cut them when they’re done).
(2) Chop nuts: Roughly chop nuts in a food processor or by hand (you want the pieces to remain pretty good sized so you have a nice crunch in the bars).
(3) Blend liquid ingredients: In a medium saucepan, combine the corn syrup, maple syrup, peanut butter, coconut oil, and salt. Heat until all is melted together, stirring frequently. Remove from heat and add the vanilla.
(4) Blend dry ingredients: In a large mixing bowl, combine the chopped nuts, crisp rice cereal, cranberries, or raisins (if using), then stir to combine. Pour over the blended liquid ingredients and quickly stir, using a folding motion to coat all the cereal and nuts without crushing all the cereal.
Add the chocolate chips (if you’re not making the topping) and fold in just until blended but not melted.
(5) Spread in pan: Transfer the nut mixture to the prepared baking pan or sheet. Use the back of a spatula to evenly press the nut mix down into the pan and all corners until it’s all about the same thickness. Let set in the refrigerator for 20 - 30 minutes until the bars ar firm enough to cut.
(6) Cut into bars: Using the edges of the parchment lift to remove the bars from the pan and place on a flat workspace. Using a large sharp knife, cut the bars in half lengthwise and crosswise, then cut each section into four bars until you have 16 pieces.
(7) Melt the chocolate (if you didn’t add the chocolate into the bars): In a microwave-safe bowl, combine the chocolate chips and coconut oil and heat on high for 30 seconds. Stir and heat in 30-second increments, stirring in between, until fully melted. Put the chocolate in a small Ziploc bag with one corner snipped off and use it to pipe/drizzle the melted chocolate over the bars.
(8) Finish: Let the chocolate set, then sprinkle with the flaky sea salt (if using).
Storage: Store the bars in an airtight container with parchment between layers to prevent sticking, for up to one week. (If the weather is quite warm, or your house runs on the warm side, you may want to store in the refrigerator.)
Eat and enjoy every bite because you can!
I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.
*Recipe note: Please use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS).
When you are following a low FODMAP diet, overconsumption of sugar of any sort is not recommended. So, even though you may want to eat the whole pan of treats, cut them into squares and eat only one to allow yourself a treat without triggering your IBS symptoms. And, if you are highly sensitive to fructose, you may not be able to tolerate any sweet desserts. You are your own best judge of your tolerance for any potential IBS trigger.
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