Low FODMAP Gut-friendly Muesli
I fell in love with making my own muesli when I did a cooking class with the wonderful Jude Blereau from Wholefoods Cooking. DIY muesli allows you to eat everything you love (and none of the things you don’t!). Like saltantas - ewww. They get stuck in my teeth and they’re full of fructans and fructose that irritate my gut. So I use gut-safe nuts, along with a mix of seeds, and sweeten with maple syrup and coconut flakes.
Chop and change the ingredients to suit your tastebuds. Don’t like walnuts? Ditch ‘em. Don’t like sesame seeds? Swap ‘em for hemp seeds or chia. Stick to 3 cups of rolled oats and 1/2 cup of almonds to keep it low fodmap.
INGREDIENTS
3 cups rolled oats
1/2 cup pepitas
1/2 cup sunflower seeds
1/2 cup almonds
1/2 cup Brazil nuts
1/2 cup macadamias
1/2 cup walnuts
1/4 cup linseeds
1/4 cup sesame seeds
1/4 cup coconut flakes
60ml coconut oil
60ml maple syrup
METHOD
Preheat oven to 180C.
Line a tray with baking paper
Add all of the dry ingredients to a large bowl. Add coconut oil and maple syrup and combine. The mixture should look glossy, not wet.
Spread the mix onto the baking tray and bake for 25 mins or until golden. Remove from the oven and allow to cool completely before putting in a sealed jar to store.
Are you following the low fodmap diet? If so, read the fine-print below:
If you are sensitive to GOS, limit almonds to 10 nuts per serve.
Muesli Bars
Use the muesli recipe as the basis for nutritious and delicious muesli bars – cheaper and healthier than store-bought alternatives.
INGREDIENTS
430g muesli
90ml coconut oil (measured and used in liquid state)
45ml brown rice syrup
45ml maple syrup
METHOD
Mix the muesli and the liquid ingredients together and press firmly into a lined biscuit tray. Use the back of a spoon or spatula to press down. Bake in a moderate over (180) for 25 mins or until golden. Allow to cool before cutting into 15 pieces.
Drizzle 100g of dark chocolate on top for decoration, if desired.