Now that the Australian market has discovered medjool dates, we’re inundated with ‘healthy’ muesli bars, ‘sweetened naturally’ with the fruits of a small medjool date tree. This is of no more use to me than the conventional, full -of-sugar variety, so I decided to make my own. Not a single date tree was harmed in the making of these, either.
MAKES 8 BARS
◆ 40g (¼ cup) whole pepitas
◆ 35g (¼ cup) sunflower seeds
◆ 30g (¼ cup) macadamia nuts (or preferred LOW-FODMAP nut of choice)
◆ 25g (¼ cup) pecans (or preferred LOWFODMAP nut)
◆ 100g (1 cup) gluten-free rolled oats
◆ ½ cup rice malt syrup
◆ 50g (¼ cup) coconut oil, melted
◆ Seeds from 7 cardamom pods, husks discarded
◆ 1 tsp ground cinnamon
◆ 1 tsp ground nutmeg
◆ 1 tsp vanilla bean paste
◆ Pinch of sea salt
◆ ¼ cup cacao nibs
◆ 1 tbs chia seeds
◆ 1 tbs linseeds
1. Preheat the oven to 180°C. Line a baking tray with baking paper, and spread the seeds, nuts and oats over it, mixing roughly with your hands. Place in the oven for 10 mins. After this time, give the mixture a stir to help distribute heat and browning before returning to the oven for another 10 mins.
2. Remove the tray from the oven and allow to cool slightly before pulsing the mixture roughly in your food processor – I do four pulses, but the amount will depend on the strength of your machine. A combination of nut chunks and nut meal is great.
3. In a small saucepan over a low heat, combine the rice malt syrup, coconut oil, spices, vanilla and salt and cook until everything is combined and fragrant. Turn the heat off and stir in the nut and oat mixture and the cacao nibs to coat everything evenly before adding the chia seeds and linseeds.
4. Spray a square baking tin lightly with oil, and then line it with plastic wrap – enough that there are overhanging edges, with which you can pull the muesli bars out later. Spoon the oat mixture into one half of the tin, and use your hand to press it down extremely firmly. It will be firm enough to hold its shape despite only filling about half the tin.
5. Place in the fridge for at least 2 hours to set (overnight is ideal). You can decorate your bars with your topping of choice after the 2-hour setting time is up, or the next day if you’re leaving them overnight. Store in the fridge and eat within a week.
Want more delish ideas? Then grab FODMAP Friendly
by Georgia Mcdermott (Macmillan Australia, $34.99).