This recipe was adapted from blogger, Katalyst Health at katalysthealthblog.com.
I added ingredients to increase the nutrition of the bars. This is one of my favorite recipes. It is easy to make and yummy!
This is a paleo recipe, but can be adapted to fit your nutritional needs any way you like it. Some changes may have to be made with the ingredients. Remember that the portion sizes listed are dispersed among multiple portions.
This is an easy breakfast, snack and for something on the go!
-1 1/2 cups almond flour (this can be replaced with any type of flour)
-2 TBSP coconut flour
-1/4 cup chia seeds
-1/4 cup flax meal
-1/2 tsp baking soda
-1/4 tsp salt
-1/2 tsp cinnamon
-1/4 cup coconut sugar
-3 TBSP coconut oil, melted (if not paleo, can use butter)
-1/4 cup liquid (I used almond milk)
-1 tsp vanilla extract
-1/2 – 1 mashed banana
-1 pint blueberries
1. Preheat oven to 350 degrees. Line an 8x8 baking dish with parchment paper.
2. In a bowl combine almond flour, coconut flour, chia seeds, flax meal, baking soda, salt and cinnamon.
3. In another bowl, mix together the coconut sugar, coconut oil, eggs, 1/4 cup liquid, vanilla extract and mashed banana.
4. Stir the wet ingredients into the dry ingredients until combined.
5. Pour the batter into the lined baking dish and smooth with a spatula.
6. Spread the blueberries over the batter, pressing them evenly into the batter.
7. Bake for 25-30 minutes or until a toothpick or knife comes out clean.
This recipe is not necessarily low FODMAP, but can be modified to fit that lifestyle. Plus, the ingredients are throughout multiple portions.
-Almond meal is low FODMAP at 1/4 cup. To make low FODMAP, mix the almond meal with a low FODMAP flour, such as a pre-mixed GF flour (not bean based).
-Blueberries are low FODMAP at 1/4 cup or less.
-Chia seeds are low FODMAP at 2 TBSP or less
-Flax meal is low FODMAP at 1 TBSP or less
-Banana does not have to be mixed in, especially if on the elimination phase.
This is not one serving, so these ingredients are throughout multiple portions. This should give about 9 servings.
The information in this blog is not a substitute for professional medical advice, examination, diagnosis and treatment. Always seek medical advice from your physician or other qualified healthcare provider before altering your diet, starting a new treatment or making changes to an existing treatment.
Registered Dietitian Nutritionist - CDN, RDN
My name is Valerie Polley. I am a Indianapolis-based registered dietitian and owner of Blue Tree Nutrition. I consult with clients both local and far away.
I have a bachelor’s degree in nutrition from Purdue University and I have been practicing for 20 years.
I thoroughly enjoy helping clients through their gut health journey. I see a range of GI issues including, but not limited to celiac disease, IBS and SIBO. I also specialize in the FODMAP elimination diet.
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