Thursday, 2 February 2017

Back to School Special - Peanut Butter Power Bars!

By Lyndal McNamara (Dietitian)



(Serves 12)

Ingredients:
  • ½ cup (156g) natural peanut butter (no added sugar or salt)
  • ½ cup (175g) maple syrup
  • 1 cup (95g) rolled oats, lightly toasted
  • ½ cup (15g) puffed brown rice
  • ½ cup (15g) quinoa flakes
  • ½ cup (65g) almonds, lightly toasted, chopped
  • ¼ cup (38g) dried cranberries, chopped
  • ¼ cup (20g) dried banana, chopped
  • 1 tbs.(6g) coconut flakes, lightly toasted
  • 1 tbs. (14g) chia seeds
  • 1 tbs. (12g) sunflower seeds

Method:
  1. Spray a 20cm x 20cm slice tray with cooking spray and line with baking paper, set aside.
  2. In a small saucepan, heat peanut butter and maple syrup over low heat, stirring until well combined.
  3. In a large bowl, combine dry ingredients. Pour peanut and maple syrup mixture over dry ingredients and stir until well combined.
  4. Transfer mixture into prepared tray, pressing down with slightly wet hands to ensure mixture is flat and tightly packed together.
  5. Refrigerate for at least 1 hour before gently removing from tray and slicing into bars.

Tips:
  • Store bars in an airtight container in the fridge
  • To make bars nut free, replace peanut butter with sunflower seed butter and omit almonds
  • To make bars gluten free, substitute rolled oats for quinoa or millet flakes


Nutrition Information/serve:
Energy
907kJ
Protein
6.3g
Fat
12.3g
- Saturated fat
2.3g
Carbohydrates
19.5g
- Sugar
5.6g
Fibre
3.6g
Sodium
3mg
FODMAPs
LOW



4 comments:

  1. ??? To make bars gluten free, substitute rolled oats for quinoa or millet flakes.
    I thought quinoa and millet are gluten free? And oats might not be?

    ReplyDelete
    Replies
    1. Hi Phyllis, apologies for the confusing wording. The instructions mean to say 'replace' rolled oats with either quinoa or millet flakes (which are gluten free). Best wishes, Monash FODMAP

      Delete
  2. Are dried cranberries low fodmap? I know they are orange on your app but what amount is okay? Thanks Eva

    ReplyDelete
    Replies
    1. HI Eva, cranberries are low FODMAP in the serving size of 1 tablespoon, or 13 grams. Remember to always click into yellow and red foods in the app as often they will give you green serving sizes. All the best, Monash FODMAP.

      Delete