Thursday, 11 May 2017

Banana, Hazelnut & Seed Biscuits


By Shirley Webber and Erin Dwyer (Research Dietitians)

Ingredients:
(Serves 12)

  • 1 medium banana (~200g)
  • ½ cup hazelnuts, chopped
  • 30g dates, diced (2)
  • 30g dried cranberries
  • ¼ cup sunflower seeds
  • 2 Tbsp peanut butter
  • 40g desiccated coconut
  • 12g chia seeds (1 Tbsp)
  • 40g rolled oats
  • 1 tsp vanilla essence
Method:


  1. Preheat the oven to 180 (356) or if fan forced dial it back a bit to 160 (320).
  2. In a mixing bowl add all ingredients together and mix well ensuring the banana is well mashed in with the other ingredients.
  3. Line a baking tray with baking paper and spoon 12 round balls of the biscuit mixture on the pan. With the back of the spoon lightly press down on the round biscuit mixture for the biscuit shape.
  4. Bake in the oven for 12 minutes or until golden and brown.
  5. Let the biscuits cool for 10 minutes after baking before serving or storing. Enjoy!



Tips:

  • Biscuits can be stored for a couple of days in a plastic zip lock packet. For any longer than two days we recommend storing the biscuits in a biscuit tin lined with baking paper. 
  • Blitz the oats once to break them for a better consistency. 
  • Play around with different low FODMAP nuts and seeds for more variety. 
  • Linseeds have been shown to assist in managing IBS-C (constipation predominant) symptoms and can be used as an alternative to sunflower seeds.



Nutrition Information/serve: (1 serve = 1 biscuit, maximum 2 biscuits per sitting to remain low in FODMAPs)


Energy
640kJ
Protein
4g
Fat
10g
- Saturated fat
3g
Carbohydrates
9g
- Sugars
5g
Fibre
3g
Sodium
12mg
FODMAPs
LOW

2 comments:

  1. I thought even 2 dates were high in FODMAPs. That is what is says on my app. Has there been an update to this information?

    Alison

    ReplyDelete
    Replies
    1. Hi Alison,

      As the quantity of dates used in this recipe is so small, the biscuits remain low FODMAP per serve. All recipes we post are analysed using our FODMAP database to ensure they meet our low FODMAP requirements.

      Best wishes, Monash FODMAP :)

      Delete