Strawberry Pepita Muesli Bars – FODMAPs, Fructose Friendly, Paleo & Gluten Free

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At the request of someone who cannot eat almonds – hence the last muesli bars I made were unsuitable – I promised to attempt an almond free version.

Well, here it is… and isn’t. I submitted the recipe to Yummly, a recipe/food/cooking website that I absolutely love for the reasons I listed here. It is like a big community of professional food writers, chefs, cooks and the likes of us. If you make your own account, you can start searching for delicious recipes with ingredient filters and saving them to try later… because of course you’ll be making these beauties first!

These are lower GI than your store bought muesli bars, and wont have any nasty preservatives in them. I kept mine in the fridge, in a sealed container and they lasted one month until I had finished them without spoiling.

As I mentioned in my last post about muesli bars, low GI is important not only when you’re not doing anything – to avoid a blood sugar spike, years of which can lead to insulin resistance and put you at risk of Type II Diabetes – but to help you maintain energy levels while you’re exercising, or even during the day if you eat one of these as a breakfast bar. Once reason I don’t eat any cereal other than whole oat porridge is because I was tired and hungry within an hour or two. Just ask Ev what I get like when my blood sugar drops… very grumpy 🙂

Notes:

  1. Use pure maple syrup, which shouldn’t have any extra sugars or sweeteners in there that could potentially elicit a FM reaction.
  2. I used raw nuts and seeds but you could use roasted for a little extra crunch.
  3. Strawberries are a FODMAP suitable fruit, with fructose concentration of 3.0g/100g and a glucose concentration of 3.1g/100g. Monash University lists them as safe.
  4. Most seeds are safe in moderate amounts, however they can affect some people because they are high in fibre. These bars will pack a caloric punch – they are intended for workout/hiking food, not for dieters – so you won’t need more than a single serving, anyway.
  5. Almonds have been listed by some as higher in FODMAPs, so to play it safe I excluded them.
  6. You could add in a quarter cup of dried cranberries if you can tolerate them – just watch for any juices used to sweeten them.
  7. Nuts are not safe for dogs, so please don’t share them with your furry hiking buddies.
  8. If you want a nut free version, simply remove the nuts and then add in the same volume of seeds. I still wouldn’t be sharing them with your dogs, though. We normally take chicken jerky for the dogs when we go hiking, as well as extra water.

The recipe is over on Yummly’s blog, please head over and have a look! I like to eat these as a breakfast bar with plain yoghurt and some berries. They are quite filling and keep me going until lunch time. Enjoy! Let me know what you think in the comments section below.

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3 thoughts on “Strawberry Pepita Muesli Bars – FODMAPs, Fructose Friendly, Paleo & Gluten Free

  1. Pingback: Goodbye Pie Friday | Patient J

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