RECIPE: Low-FODMAP Sesame Peanut Power Bars

Sesame Peanut Power Bars

Power to the peanuts.

There’s one trick to going on any sort of restricted diet, no matter how complex, how punishing. Follow this rule, and managing any elimination diet is a breeze.

The simple trick? Never leave the house.

Yeah, it’s not impossibly hard to keep to the low-FODMAP diet if you stay at home and always cook for yourself, but what if you have, you know, go to work, travel or basically do anything else that requires you to get out of the house for more than a few hours at a time?

Well, there’s no simple answer, beyond remembering to always pack a lunch or to have a list of low-FODMAP-friendly restaurants on hand. But one thing that’s saved my day more than a few time has been making sure I brought along some (sorta) healthy, gut-friendly snacks. And when I saw a recipe for some tasty Sesame-Peanut Bars in a recent Bon Appetit, I knew I could easily convert them to the side of low FODMAPs. Salty, crunchy, chewy and sweet all at the same time, they’re an addictive treat, and they’ll be your best friend in a pinch.

Low-FODMAP Sesame Peanut Power Bars
Tasty nutty bars for low-FODMAPers on the go.
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Prep Time
10 min
Cook Time
25 min
Total Time
35 min
Prep Time
10 min
Cook Time
25 min
Total Time
35 min
2075 calories
126 g
0 g
166 g
52 g
58 g
375 g
649 g
56 g
0 g
100 g
Nutrition Facts
Serving Size
375g
Amount Per Serving
Calories 2075
Calories from Fat 1389
% Daily Value *
Total Fat 166g
255%
Saturated Fat 58g
289%
Trans Fat 0g
Polyunsaturated Fat 49g
Monounsaturated Fat 51g
Cholesterol 0mg
0%
Sodium 649mg
27%
Total Carbohydrates 126g
42%
Dietary Fiber 41g
166%
Sugars 56g
Protein 52g
Vitamin A
0%
Vitamin C
2%
Calcium
188%
Iron
173%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 1/4 cups sesame seeds, white or black (I like a half-and-half mix)
  2. 3/4 cup unsweetened shredded coconut
  3. 1/4 cup unsalted, roasted peanuts
  4. 1/4 tsp kosher salt
  5. 1/4 cup + 2 tbsp maple syrup
  6. 2 tbsp creamy peanut butter
  7. 1/4 tsp vanilla extract
Instructions
  1. 1. Pre-heat oven to 350F.
  2. 2. Butter an 8"x8" baking dish and line with parchment paper (with some hanging over the sides).
  3. 3. Mix dry ingredients in a large bowl.
  4. 4. Mix wet ingredients in a smaller bowl, then add to the dry and mix well together.
  5. 5. Add mixture to pan and press down evenly.
  6. 6. Bake 20-25 minutes until it gets nice and golden brown around the edges.
  7. 7. Let baking dish cool on wire rack for about half an hour, then lift out, paper included, and cut into squares.
Adapted from Bon Appetit
beta
calories
2075
fat
166g
protein
52g
carbs
126g
more
Adapted from Bon Appetit
The Low-FODMAP Life http://thelowfodmaplife.com/