Peanut Butter Cookie Dough Balls | Low Fructose, FODMAP Friendly

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I’m just gonna dive right into this post and say that if you love peanut butter and the magical marriage of kinda sweet, kinda salty, then you absolutely must try this recipe. This is my take on Ace’s Peanut Butter Cookie Dough Balls, which I’d been spending far too much money on at the F.O.G store in Richmond (not because they’re stupidly expensive, but because I’d buy several of them several times weekly) before I decided to make my own version.

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I’m racking my brain for something creative to write here, but with two group assignments (kill me) looming and three weeks worth of lectures to catch up on, I think my mental efforts best be redirected. So all I’ll say is that these balls are a cheap, no bake, vegan, one bowl, ready-in-moments and virtually mess free job (unless you’re a total klutz like me and trip over absolutely nothing, spilling a kilo of coconut flour on the floor).
Oh and I’ll make and hand deliver a quadruple batch (and throw a few bear hugs and kisses in) for whoever offers to write one of my assignments for me, preferably the “evaluation of statistical analysis on taste receptor gene studies” one (like I said, kill me).

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Peanut Butter Cookie Dough Balls | Fructose Friendly, Low FODMAP

Makes approx. 10 balls

FODMAP friendly serving size: 1 ball

Ingredients 

  • 1 cup (235g) natural unsalted crunchy peanut butter
  • 5 tbs (38g) chia seeds
  • 4tbs pure maple syrup or coconut nectar
  • 3 tbs activated buckinis
  • Generous pinch fine sea salt
  • For rolling: ground cinnamon, fine sea salt and coconut sugar

Method

  1. Place chia seeds into a coffee grinder or blender and pulse until a flour-like consistency forms
  2. Combine the chia four, PB, maple, buckinis and salt in a bowl with a wooden spoon, then mix with your hands if needed, ensuring all the ingredients are incorporated evenly. Keep stirring until the chia flour has absorbed most of the moisture and a dough-like consistency forms.
  3. In a small bowl, combine 1 tbs coconut sugar, 1/2 tsp ground cinnamon, and a pinch of salt
  4. Divide dough into 10 even portions, then roll into balls with your palms. Lightly roll each ball in cinnamon sugar mixture to coat, then place on a lined tray and allow to set in the freezer for one hour. Store in an airtight container in the fridge for softer balls, or in the freezer for firmer balls. I prefer them firm (trying really hard not to giggle here, real mature I know).

Info for the irritable

  • Peanut butter is high in fructans when consumed in large amounts in one sitting (75g or more). According to Monash, 2 tbs or 32g of PB is considered low in fructans and should thus be tolerated by people with IBS or fructose malabsorption. One of these balls contains 23.5g of PB.

Ax

Low FODMAP Lemon, Macadamia and Coconut Slice

Hey YOU!

If you made this recipe prior to 2018, you may notice it’s a little different now. I’ve been doing lots of research over the last few years, and thanks to the findings and publications by a bunch of brainy gut experts, I’ve recently joined the glutard (AKA gluten free) crusade. As such, this recipe is now gluten free. It’s still FODMAP friendly, low in fructose and full of nutrients, but calls for gut-lovin’ gluten alternatives that your bod and brain will thank you for! Ax

Photo: Lemon, Macadamia and Coconut Slice

Throughout my primary school years, my favourite afternoons involved a visit to the local bakery where I’d leave with a choccie Big M in one hand, and either a sausage roll or lemon slice in the other. Sometimes all three, depending on how much Mum wanted to shut me up until dinner. My irrepressible love for lemon slice continued into the early years of high school –as did sausage rolls, unfortunately– when I’d make a batch most weekends, using half the sweetened condensed milk for the biscuit base and drinking the rest straight from the tin…

Photo: Lemon, Macadamia and Coconut Slice Photo: Lemon, Macadamia and Coconut Slice

To this day, I can never knock back a traditional lemon slice when the opportunity arises, and I still revel in its delectably citrusy, melt-in-your-mouth glory, but I try not to chow them down on the regular like I used to. FYI I’ve also stopped drinking sweetened condensed milk from the can.

It’s quite easy to find healthy gluten free lemon slice alternatives these days, but as with all healthy spins on traditional desserts, it’s difficult to find ones that are suitable for the digestively challenged. Most health-ified lemon slices I’ve come across, delightful as they are, rely heavily on nuts, dried coconut and dates in the base, and cashews in the cream topping. Great for some; not so great for us FODMAP malabsorbers.

My Lemon, Macadamia and Coconut Slice, albeit not FODMAP free (because that’s not the point of the low FODMAP diet), has been very carefully formulated to use enough coconut and lower-FODMAP nuts and seeds so that it has a nice flavour and texture and is nutrient dense, but is still at the ‘low’, and thus ‘safe’, end of the FODMAP spectrum so long as the recommended serving size is adhered to. The base is bulked with quinoa flakes and buckwheat grouts, and soaked macadamias make for a lovely cream (not as creamy as cashews would, granted, but we can’t have it all). This slice is also vegan, gluten free, grain free, paleo, and packed with quality proteins, healthy fats, vitamins and minerals.

Photo: Lemon, Macadamia and Coconut Slice

Lemon, Macadamia and Coconut Slice (vegan, gluten free, Paleo)

Makes 24 squares

FODMAP friendly serving size: 1 square

Ingredients

Biscuit Base:

  • 1 cup (70g) quinoa flakes 
  • 1.5 cups (82g) unsweetened shredded or flaked coconut plus a little extra, to serve 
  • 1 cup (100g) raw pecans
  • 1/2 cup (80g) buckwheat groats
  • 2 tbs linseeds (chia seeds would also work)
  • 1/4 cup (85g) pure maple syrup
  • 1/3 cup (70g) melted coconut oil
  • Generous pinch of sea salt

Lemon and Macadamia Cream Topping:

  • 1.5 cups (180g) macadamias
  • 2/3 cup (120g) coconut cream (100% coconut and guar gum free)
  • 3 tbs pure maple syrup
  • 3 tbs melted coconut oil (this is an option for a slightly firmer topping – see notes in step 4 below)
  • Juice of 1 lemon
  • Zest of 1/2 – 1 lemon plus extra, to serve

Method

  1. Place the macadamias in a small bowl and cover with filtered water. Cover the bowl with a small plate and allow to soak overnight at room temperature.
  2. Line a rectangular slice tray (mine is 18 x 27cm) with baking paper.  
  3. To make the biscuit base, use a high-powered processor to process the quinoa flakes, dried coconut, pecans, buckwheat grouts, linseeds and salt until a crumb forms. Add the coconut oil and maple syrup and process until it all comes together, scraping the bowl down with a spatula as necessary. Spoon the mixture into the tin and use your fingertips to press it down firmly and evenly. Place in the freezer to set while you make the topping.
  4. To make the lemon cream topping, drain the soaked macadamias and discard the liquid. Place the macadamias into the cleaned processor bowl/jug and process until as smooth as possible. Add the coconut cream, maple syrup, lemon juice and a quarter of the zest, and process until smooth and creamy, scraping the sides down with a spatula as necessary. At this stage, taste the cream and add more lemon zest if you wish. Please note: this topping is designed to be quite soft and creamy once set, but if you want it to be a bit firmer you can add 3-4 tbs melted coconut oil, which will help it set more in the fridge as the coconut oil solidifies. 
  5. Remove the biscuit base from the freezer and top with the lemon cream, using the back of the spatula to smooth over. Top with extra lemon zest and shredded/flaked coconut (I like to toast mine lightly first). Allow to set in the freezer for an hour or so.
  6. Once set, use a sharp knife to cut the slice into 24 squares. Store in the fridge in an airtight container for up to one week, or freeze for up to one month and thaw slightly before serving.
Info for the irritable:
  • This recipe has been carefully formulated to be FODMAP friendly when the recommeded serving size is adhered to. It contains moderate amounts of the polyol, sorbitol, from coconut (dried and milk/cream) and small amounts of fructans from pecans, macadamias and linseeds. One square of this slice (when the slice has been divided into 24 squares) is considered low in both sorbitol and fructans and should thus be safe for people with IBS or fructose malabsorption.

Ax

Photo: Lemon, Macadamia and Coconut Slice

Photo: Fruit free muesli bar slice

Fruit Free Quinoa Muesli Slice | Fructose Friendly, Low FODMAP, Gluten Free

Hey YOU!
If you made this recipe prior to 2018, you may notice it’s a little different now. I’ve been doing some pretty extensive research over the last few years (thanks to findings and publications by a bunch of mega brainy gut experts), and I’ve recently decided to join the glutard (AKA gluten free) crusade. As such, this recipe is now gluten free. It’s still FODMAP friendly, low in fructose and tastes the same as before, but now calls for gut-friendlier alternatives to the gluten. Your belly will thank you for it, and I hope your tastebuds still do, too! Ax

Photo: Fruit free muesli bar slice

It’s probably not news to you that most muesli bars on supermarket shelves -and even some in the “health food” aisle- are not that great for you.

Many of them belong in the confectionary aisle right next to the beloved Cadbury Black Forest block. If you’re reading this, you’re probably also a label reader accustomed to doing a quick scan of sugar contents when deciding between pre-packaged muesli bars. But how much notice do you pay to where that sugar is coming from? The majority of muesli/snack bars out there are absolutely LOADED with added sugars, whether it’s refined in the form of white/brown sugar or horrible processed syrups, unrefined in the form of raw cane sugar, honey, maple syrup, agave nectar, coconut sugar, rice malt syrup etc., or sneakily disguised as being the most ‘natural’ –yet actually the most concentrated– forms of fructose of all: dried fruit and fruit juice concentrates.

As I write this, I’m analysing the labels of 2 different muesli bar boxes by a popular ‘real food’ brand sold at supermarkets. Their products are marketed as, and widely believed to be, a much healthier alternative to their processed counterparts. Yes, they use mainly whole food ingredients and don’t contain any nasty preservatives or additives which is great, but the sugar content is simply way too high to be promoted as healthy.
One of the aforementioned labels reads SIX DIFFERENT SOURCES OF SUGAR: cranberries, sugar, glucose, honey, rice syrup and apple. The other contains FIVE different sources: glucose, honey, sugar, cranberries and sultanas.
Ruuuuuude.

Photo: Fruit Free Muesli Bar Slice

Sure, these bars make our taste buds happy because we’re hard-wired to gorge on anything sweet as it was once so rarely available (it’s no secret that the food industry capitalises on this biological fact), but the bottom line is that large amounts of sugar, regardless of where it’s coming from, wreaks havoc on your brain and organs, promotes systemic inflammation throughout your body, and provides a feeding frenzy to the pathogenic bacteria in your gut, making any intestine-related digestive issues you may have a whole lot worse in the long-run.

The main point of this argument isn’t to put you off eating any form of sugar for the rest of your life (how terribly sad would that be?!). I’m just saying that if you’re going to tuck into six different forms of sugar in one snack sized portion, it should be a mega decadent treat, like a double-fudge-peanut-butter-brownie-with-maple-frosting-and-butterscotch-macadamias for instance, not your mid-morning snack. 

Photo: Fruit free muesli bar slice

You might be thinking, “how the hell do I know what muesli bars to choose, then?!”

And rightfully so.
Finding pre-packaged snacks that are low FODMAP, gut-friendly and genuinely healthy can seem impossible, and sometimes it is. Thankfully, more and more options are becoming available in supermarkets all the time. Here’s what I look out for:

1. Excess fructose and overall sugar content

If you have fructose malabsorption or IBS, be mindful of ingredients that contain excess fructose such as dates, dried fruits, concentrated fruit juices and agave syrup, as these could leave you bowed over with mega food regret. With that said, don’t be fooled into choosing a product just because it contains predominately glucose, and is thus low fructose (i.e. glucose syrup, rice malt syrup etc.). Just because it’s low in fructose and won’t promote gastrointestinal symptoms immediately, does not mean it’s good for your gut in the long term! I’ll say it again and again, if you’ve got digestive issues, there’s a good chance your intestinal ecosystem is out of whack, and any bad bugs in your belly love to feed –and multiply like evil gremlins– on glucose, leading to the worsening of intestinal flora imbalances.
As a general rule of thumb, avoid snacks that have a sugar source as one of the first three listed ingredients, and opt for products that contain no more than 3-4g total sugars per 100g. That way you’re minimising exposure to excess fructose whilst keeping overall sugar consumption relatively low.

2. Fibre content and source

Fibre is one of our best friends for a multitude of reasons, but unfortunately sometimes manufacturers like to bulk health food products with plant-extracted fibres such as inulin and chicory root, which can be troublesome for people with FM/IBS due to their fermentable oligosaccharide (GOS) content. Avoid any products containing these particular fibres while your gut is hyper sensitive.

3. Gluten

Research is pointing more and more towards all gluten promoting inflammation in the intestines, and far beyond. I’ve recently decided to cut gluten out as much as possible, with the odd slip-up. And by “odd slip-up”, I mean every day whilst #vacaying in Italy, or when drunk.

4. Inflammatory fats

I’m totally pro-fat, and eat a lot of it, but not all fat is created equally. It’s important to opt for ingredients lists that contain truly healthful fatty acids (such as nuts, seeds, coconut, avocado and pressed olives), and not refined pro-inflammatory “vegetable fats”, such as canola oil, sunflower oil, vegetable oil etc. Oh and it goes without saying that laboratory-made trans fats should be avoided at all costs – never touch anything that reads “hydrogenated-” as a prefix before any oil or fat. Bad bad bad.

5. Other troublesome additives

As if you didn’t have enough criteria already, make sure you’re also weary of troublesome high FODMAP sweeteners such as sorbitol, mannitol, xylitol etc. Protein bars are common culprits of this! Lastly, if it’s marketed as a health food then it shouldn’t contain artificial additives anyway, but just to be safe, watch out for nasty sulphites (numbers 220-228), which are commonly found in commercially dried fruits.

Granted, it’s a lot easier to narrow the process down when you’re at a health food store as they’re already a lot stricter on what products they stock, but then I’m always conflicted by paying up to $5 for a single snack when I can make a week’s worth of my own muesli slice for the same price…

Photo: Fruit free muesli bar slice

This Fruit Free Quinoa Muesli Slice is super easy to whip up and the recipe is very forgiving. If you don’t have a particular ingredient just use something else that’s similar in density, being mindful of wet to dry ratios. This is designed to be a base recipe, so feel free to jazz things up! Try adding things like goji berries (dark choc-coated gojis would be delicious for a more decadent treat), or a little unsweetened and sulphite-free dried fruit, like cranberries or blueberries.

High in fibre, healthy fats, protein, antioxidants, and low in sugars (just 3g per snack-sized square), this muesli slice makes a perfect on-the-go breakfast or snack any time of day. I love to serve mine spread with natural salted peanut butter and a little homemade strawberry jam – delish. 

Fruit Free Quinoa Muesli Bar Slice

Makes 24 snack squares, or 12 bars

FODMAP friendly serving size: one snack sized square

Ingredients

  • 2 cups (160g) quinoa flakes
  • ½ cup (30g) unsweetened shredded coconut
  • ¼ cup (30g) brown rice flour
  • 1½ cups (180g) mixed seeds (I use pepitas & sunflower kernels)
  • ½ cup (60g) nuts of choice, such as walnuts and pecans (activated if possible), roughly chopped
  • 1 tbs (10g) chia seeds
  • 1-2 tsp (3-6g) ground cinnamon (depending on your taste preferences)
  • ½ tsp (2g) ground cardamom (reduce this to ¼ tsp if you don’t want the cardamom to be pronounced)
  • ¼ tsp (1g) ground dried ginger
  • ¼ tsp (1g) Himalayan sea salt
  • 3 large free range eggs (approx 65g each & organic if possible), lightly beaten
  • ¼ cup (80g) pure maple syrup
  • ¼ cup (60g) natural nut butter of choice (I use peanut)
  • 2 tbs (26g) melted coconut oil
  • 2 tbs (30mL) warm filtered water (can be boiled and then cooled slightly)
  • 1 tsp (4.5g) pure vanilla extract

Method

  1. Preheat oven to 180*C and line a slice tray or square cake tin with baking paper
  2. Combine all the dry ingredients in a large bowl with a wooden spoon
  3. In another bowl, add the beaten eggs and whisk in the remaining ingredients. Add wet mixture to dry mixture and combine well
  4. Spoon the mixture into the prepared tin and use your fingers to press it in firmly. Sprinkle the top with some pepitas and linseeds, if desired. Bake for 30 minutes or until firm and golden brown.
  5. Remove from oven allow to stand for 10 minutes, before removing and allowing to cool completely on a wire rack
  6. Cut the slice into 12 bars or 24 squares (I often do half and half), and store in an airtight container away from direct sunlight for up to one week.

Ax

Photo: Fruit free muesli bar slice

 

 

IQS-Inspired Macadamia ANZAC Biccies

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Growing up, Anzac biccies made by my Great-Aunty Joyce were my absolute fave.

I’d take three of those gems at a time and submerge them in a huge glass of milk (just long enough for the two to get acquainted, but not quite long enough for the biccie to go soggy), then suck the milk out of them before allowing the buttery, golden syrupy goodness to melt in my mouth.

Sweet sentimentality…

I adapted this recipe from the lovely Sarah Wilkinson’s I Quit Sugar (IQS) website. These Anzac biccies are totally fructose free (yay!), calling for rice malt syrup instead of golden syrup or sugar, and they even taste like they’ve got golden syrup in them! Sarah’s recipe uses plain gluten free flour, but since gluten-free flour is quite refined, I replaced it with wholemeal spelt. I had to keep some Anzac tradition, so I’ve used butter in all its full-fat, dairy glory. I did consider trying a mix of coconut oil and macadamia oil instead, because I try to consume butter in small amounts, but I can’t see how a true Anzac biscuit could achieve that golden hue and distinct buttery flavour without, well, butter. You’re welcome to replace the butter with said oils, but I doubt you’d get that traditional ‘Anzac’ quality. Just to boost their yum-factor, these Anzacs have been jazzed up with macadamias. I also chopped up one of the many Loving Earth Luvju chocolates that I had left over from Easter last weekend*, and pressed chunks of it into half of the biscuits before I baked them (I used the Coconut Mylk flavour, which is sweetened with coconut nectar and thus contains a little fructose). Of course, the chocolate is optional, but isn’t it always? Chocolate or no chocolate, hmmm…

GIMME DAT CHOCOLATE!

These Anzacs aren’t quite as lip-smacking as Aunty Joyce’s, but they’re pretty darn good.

*By “leftover from Easter last weekend”, I’m not implying that I have lots of chocolate left over because I didn’t eat that much of it over Easter, although I wish this were the case. Rather, I mean that I totally overdosed on Haigh’s eggs, Kinder Surprises, Marvellous Creations, my Aunty Kate’s pav, the rocky road brownie slice I made “just for my family” (not me, of course!) and every other processed-crap-filled-thing I could get my hands on. So, the Loving Earth Luvjus are left over because last Sunday I told myself that ‘naughty’ chocolate was for Easter, and healthy chocolate was for later. Logic? There is none. Blame it on my chocolate-baby brain.

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IQS-Inspired Macadamia ANZAC Biccies

Dietary Info: Contains gluten (oats & spelt), dairy (butter) and nuts (macadamias). Fructose friendly/free (fructose free unless you use chocolate), low FODMAP (contains some FODMAPs: dried coconut & spelt flour), refined-sugar free. Ingredients

  • 125g unsalted butter (organic if possible)
  • 1/2 cup rice malt syrup (I use Pureharvest brand)
  • pinch Himalayan sea salt
  • 1.5 tsp bicarb-soda
  • 2 tbs boiling water
  • 1 cup rolled oats
  • 3/4 cups unsweetened desiccated coconut
  • 1 cup wholemeal spelt flour
  • 2/3 cup macadamias, roughly chopped
  • Optional: raw chocolate chopped into small chunks, such as Loving Earth Coconut Mylk Luvju

Method

  1. Preheat oven to 150’C and line 2 large trays with baking paper.
  2. Melt the butter and rice malt syrup in a saucepan over medium-low heat, stirring until it begins to bubble. Remove from heat and add a pinch of salt. If you’re like me and froth over butter-sugar combos (like creamed butter and brown sugar while making a cake, oh my!), then this is the time to dip your pinky in and taste it. Don’t do what I did and wait until you’ve added the baking soda in the next step – it’s foul.
  3. Combine the bicarb-soda with the boiling water and add to the butter mixture.
  4. In another bowl, combine the oats, spelt flour, coconut and macadamias. Pour in the butter mixture and combine well.
  5. Take heaped teaspoons of the dough, roll into balls and place on the lined trays. Flatten slightly into a disk. Repeat until you have distributed amongst the 2 trays, leaving space in between each for spreading (and believe me, they spread!) The dough should make about 20 biscuits, unless you eat a gigantic handful of the raw dough like I did, in which case you’ll only end up with about 12. Oops.
  6. If using chocolate, press chunks into however many biscuits you wish.
  7. Place trays in the oven and bake for about  15-20 minutes, or until golden. The top tray might be ready a few minutes before the bottom – if this happens, remove the top tray and move the bottom tray into its spot.
  8. Like all good cookies, the biscuits will be very soft until they cool down. They should be slightly crunchy on the very outside and chewy in the middle. Allow to sit on trays for 10 minutes before transferring to a wire rack to cool completely.
  9. Now grab yourself a glass of nut milk, and dunk away.

Lest We Forget, Ax

Photo: Bangin' banana bread

Bangin’ Banana Bread | Low FODMAP, Fructose Friendly, Gluten Free

Hey YOU!
If you made this recipe prior to 2018, you may notice it’s a little different now. I’ve been doing some pretty extensive research over the last few years (thanks to findings and publications by a bunch of mega brainy gut experts), and I’ve recently decided to join the glutard (AKA gluten free) crusade. As such, this recipe is now gluten free. It’s still FODMAP friendly, low in fructose and tastes the same as before, but calls for gut-friendlier alternatives to the gluten. Your belly will thank you for it, and I hope your tastebuds still do, too! Ax

Photo: Bangin' banana bread

Photo: Bangin' banana bread

If one of your most nostalgic and all-time favourite snacks isn’t banana bread, then who are you?

I wish I could say that I was an active child and that playing a plethora of sports was part of my afternoon routine as a primary schooler, but the truth is that I was never fond of anything that involved physically moving for the sake of it. All I wanted to do was write stories, read books and teenage magazines (the latter of which I was at least seven years too young for and would secretly buy despite my Mum’s efforts to shield me from sealed sections), listen to my Discman (So Fresh FTW), and attend Spy Club meetings and missions with Mitch, my Top Secret Agent partner, neighbour, and childhood bestie.

But before any of the above, my afternoon snack ritual took place. I’d barge through the front door at 3:45pm, throw four slices of Brumby’s banana bread in the toaster before I’d even put my bag down, then smother them with so much butter and honey that it would all run down my chin and forearms as I took each bite. Portion control wasn’t one of my strong suits as a prepubescent.

I calmed down on the banana bread front as I got a bit older and realised that banana “bread” is technically cake (AKA a treat) and not something I should be eating daily, let alone a quarter of a loaf in one sitting. But my love for this perfectly sugary, buttery, banana-ry American classic remains.

Photo: Bangin' banana bread Photo: Bangin' banana bread

My healthified banana bread might not taste exactly like the sugar laden and mega fluffy (thanks to all the refined flour) one we grew up with, but I can confidently –or borderline smugly– say that it’s still pretty good. Being gluten and grain free, low in FODMAPs, fructose friendly and relatively low in sugar, I love knowing that I can eat it errrrrrry day of the week. It’s also high in fibre, healthy fats, complete proteins, a range of vitamins and minerals, and anti-inflammatory properties that your gut, body and brain will thank you for. 

This recipe is great on its own, but I’ll sometimes mix it up and add frozen blueberries, raspberries or dark choc chips.

Photo: Bangin' banana bread

Bangin’ Banana Bread | Low Fructose, FODMAP Friendly, Gluten Free, Paleo

Makes 12-15 slices

FODMAP friendly serving size: one slice

Ingredients:

  • 5 (560g)* medium overripe bananas, mashed, plus one firm banana cut lengthways, for topping
  • 3 large organic free range eggs (approx 65g each), lightly beaten
  • ¼ cup (50g) coconut oil, melted
  • 4 tbs (70g) pure maple syrup
  • 1 tbs (17g) pure vanilla extract
  • 220g buckwheat flour
  • ½ cup (30g) unsweetened shredded coconut (optional)
  • ¾ cup (80g) pecans or walnuts, roughly chopped, plus extra for topping
  • 5 tbs (50g) chia seeds
  • 1 tsp baking powder (no aluminium added)
  • 2 tsp baking soda (aluminium free)
  • 2 tsp ground cinnamon
  • ¼ tsp ground cardamom
  • 2 generous pinches Himalayan sea salt

Method:

  1. Preheat oven to 160*C and line a loaf tin with baking paper. My tin is approximately 29cm x 11cm.
  2. Mash the banana in a large bowl, then add the beaten eggs, coconut oil, vanilla extract and maple syrup.
  3. In another bowl, combine the buckwheat flour, shredded coconut, chia seeds, chopped nuts, spices and salt. Sift in the baking soda and baking powder to ensure no lumps. Create a well in the middle of the flour mixture and pour the banana mixture into it. Gently fold until just fully combined. Be very careful not to over mix.
  4. Pour the batter evenly into the prepared loaf tin and smooth with the back of a spoon. Top with halved banana, pecans, and a little drizzle of maple syrup. Place on the middle oven rack and bake for 50 minutes to an hour, or until a skewer inserted into the middle comes out with moist crumbs on it. Don’t wait until the skewer comes out completely clean because the loaf will be too dry. Cooking times will vary depending on your oven and loaf tin. If the top begins to brown too much while cooking, cover with some foil.
  5. Remove from the oven and allow to stand in the tin for 10 minutes before transferring to a wire rack. Store in an airtight container in the fridge for up to five days, or slice it up and freeze for up to one month.
  6. Serve fresh on its own, or toasted with organic salted butter, nut butter, or fresh berries. For something a little more indulgent, serve toasted with organic butter, a drizzle of maple syrup and a sprinkle of dark choc chips.

Info for the irritable

  • *Overripe bananas contain excess fructose. Half a medium ripe banana (approx. 56g) is considered safe in terms of fructose content. When this loaf is topped with the extra banana and divided into 12 slices, each slice coincidentally contains 56g of banana, and is thus considered low in fructose. If you’re highly sensitive to fructose, use 4 bananas (450g) instead and reduce the chia seeds to 4 tbs (40g).
  • The polyol content from the dried coconut is considered low and safe when one slice is adhered to.

Other notes

  • Can’t find buckwheat flour at your local store? You can use buckwheat grouts instead! Simply process them on high speed for one minute or until a fine flour is formed

Photo: Bangin' banana bread

Photo: Choc Cookie Peanut Butter Fudge Cups

Raw Chocolate Cookie and Peanut Butter Fudge Cups | Vegan, Gluten-Free, FODMAP Friendly

Photo: Choc Cookie Peanut Butter Fudge Cups

The ironic thing about my long-time obsession with the combination of chocolate and peanut butter is that I only became aware of Reese’s Peanut Butter Cups’ existence circa 2012 when health bloggers worldwide went berserk over healthy spin-off recipes and they very quickly filled our Insta feeds. Talk about living under a rock for 21 years. 2012 was definitely the year of the Veganised Chocolate Bar, with healthy versions of our childhood favourites popping up everywhere, from Bounty Bars, Snickers Bars and Twix Bars (check out my FODMAP friendly and gluten free Twix Bar Slice recipe here!), to Mint Slice, Cherry Ripe and Nutella. It was a trend in whole food cooking that was welcomed by all – super simple, no-bake, healthy, and most importantly, reminiscent of everything we loved about chocolate before we were told it was bad for us.

Photo: Choc Cookie Peanut Butter Fudge Cups

So here’s another healthified take on Reese’s ingenious creation to add to the 50,000 others. But you should try mine because I’ve added a chocolatey biscuity base layer. And also because, by virtue of being on my website, it doesn’t call for dates unlike all the other wonderful but not so FODMAP friendly recipe blogs do.

These babies are perfect with a mid morning cuppa, after a workout, on the run, or as a rich guilt-free treat whenever those sweet cravings strike. I personally prefer these cups when they’ve been out of the fridge for a while and the peanut butter fudge has started to melt slightly, like in the photos – it just makes them all the more decadent.

Because this recipe calls for three different amounts of coconut oil and I’m terribly impatient, I like to measure them out separately at the start and have them ready to melt for each layer. If you plan to work quickly and not leave the cups in the freezer too long between layers, you can even melt all the coconut oil together in a saucepan and then separate the relative amounts, melting down again as necessary if the oil begins to solidify between layers.

Photo: Choc Cookie Peanut Butter Fudge Cups

Raw Chocolate Cookie and Peanut Butter Fudge Cups | Vegan, Paleo, Gluten-Free, FODMAP friendly, Low Fructose

Makes 10-12 cups

FODMAP friendly serving size: 1 cup

Ingredients

Raw Chocolate Cookie Base

  • ¾ cup (120g) buckwheat grouts
  • ¼ cup (27g) flax meal (or 27g whole linseeds)
  • ¼ cup (43g) chia seeds
  • ⅓ cup (25g) cacao powder
  • ⅓ cup (60g) melted coconut oil
  • ¼ cup (80g) pure maple syrup

Peanut Butter Fudge Filling

  • ¾ cup (175g) 100% natural peanut butter (no added sugar or salt)
  • 3 tbs (30g) melted coconut oil
  • 4 tbs pure maple syrup
  • Generous pinch fine sea salt

Chocolate Topping

  • ⅓ cup (60g) melted coconut oil
  • 4 tbs cacao powder

Method

  1. Line a 12-hole muffin tray with silicone cupcake moulds.
  2. In a high speed blender or processor, process the buckwheat grouts, chia seeds and flax meal until a crumbly mixture forms. I like to have some crunchy buckwheat bits in there, so I stop processing just before it turns into a fine flour. Add the cacao powder, melted coconut oil and maple, and process on low until it all comes together. Spoon the mixture evenly into the silicone cups and press in firmly with your fingertips. There should be enough to fill 10-12 cups one third of the way. Freeze for 10 mins.
  3. In the meantime, combine all Peanut Butter Fudge Filling ingredients in a bowl. Remove cups from the freezer and spoon the peanut butter filling on top of the bases, smoothing with the back of the spoon. Freeze for 20 mins, ensuring a completely flat position.
  4. Combine Chocolate Topping ingredients. Remove cups from freezer and cover evenly with the chocolate mixture. Carefully return to the freezer for 15 mins, again ensuring a completely flat position. Once completely set, transfer to an airtight container and store in the fridge for up to one week. Sprinkle with crushed roasted peanuts before serving.

Info for the irritable

  • Flaxseed meal (ground linseeds) is high in GOS, or Fermentable Galacto-Oligosaccharides (AKA the “O” in “FODMAP”) when consumed in amounts larger than 30g in one sitting. However, according to Monash University, 1 tbs or 15g of flax meal is considered low in GOS, and should be tolerated by people with IBS or fructose malabsorption. One serving of this recipe (one cup) contains a very low amount of flax – less than 3g!
  • Chia seeds are high in Fructans (AKA the “F” in FODMAP) when consumed in amounts larger than 48g in one sitting. According to Monash, 2 tbs or 24g of chia is considered low in fructans, and should be tolerated by people with IBS or fructose malabsorption. One of these cups contains only 4g of chia.
  • Like chia, peanut butter is also high in fructans when consumed in large amounts in one sitting (75g or more). According to Monash, 2 tbs or 32g of PB is considered low in fructans, and should be tolerated by people with IBS or fructose malabsorption. Each serving of this recipe contains just 17.5g of PB.

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Photo: Choc Cookie Peanut Butter Fudge Cups