AIP Breakfast Bars- low FODMAP, low carb with SIBO SCD, vegan and nut options

These AIP breakfast bars are Paleo, low FODMAP, low carb and can be adapted to be SIBO SCD and vegan compliant. They are similar to a Kellogs Nutrigrain bar except without the grains and refined sugar.

If you didnt want raisins/ sultanas and blueberries you can add other fillings in place of them them such as fresh cherries (not low FODMAP) or strawberries, figs, seeds, dried pineapple and banana or even chocolate chunks if you can tolerate cacao. I have made them with sundried banana and chocolate chunks before and they were just as delicious.

Variations

For a vegan option you can use agar-agar (1 tbsp will be enough) in place of the gelatine or guar gum (1 tbsp). Follow the same steps as you would the gelatine – whisking it with water before adding into the mixture.

Nut Option

If you tolerate nuts then you can use nut flours and or seed flour / butters. You can swap for the exact same amounts. If you use sunflower seeds, omit the baking soda otherwise the mixture will turn green! (Its not harmful, its just an alkali reaction between the soda and the sunflower seeds). I mostly make my bars using almond flour and hazelnut butter as I have successfully reintroduced these into my diet.

SIBO SCD

For SIBO SCD you will need to omit the bicarbonate of soda (baking soda) as its classed as “illegal” (in other words it’s on the “no” list!). It won’t made a huge difference to the bars as they don’t rise much during cooking.

Low Carb

If you wanted to reduce the carb count even further you can omit the honey entirely or you can use powdered erythritol or stevia instead. I would use the 30g of erythritol (based on my experience of using erythritol) but if you have a sweet tooth you may want to add a little bit extra.

Although I have called them breakfast bars they can be eaten as a snack or even a dessert. I like to heat mine up (in the microwave for 15 seconds) and serve with paleo ice cream. My favourite dairy free ice cream recipe is by Kelly from The Spunky Coconut. Its called Swiss Almond Dairy Free Ice Cream, but it can be made without the nuts/ nut milk. To make it, I use all coconut milk. Paired with a hot breakfast bar it makes quite a treat!!!

AIP Breakfast Bars

Servings 15 bars

Nutritional Information (per bar)

Total Carbs 10.6g
Fiber 2.4g
Net carbs 8.2g
Protein 2.8g
Fat 6.6g
Calories 104 Kcals

Print Recipe
AIP Breakfast Bars
These AIP breakfast bars are so versatile, you can make them with a range of fresh and dried fruit. Try swapping the raisins and sultanas for dried pineapple and banana for a tasty tropical twist!
Course Breakfast, Sweets
Cuisine English
Prep Time 10
Cook Time 26
Servings
Ingredients
Course Breakfast, Sweets
Cuisine English
Prep Time 10
Cook Time 26
Servings
Ingredients
Instructions
  1. Preheat the oven to 160'c and line a baking tray with greaseproof paper. Use a little coconut oil to grease the paper as it helps the mixture from sticking to the paper once it cools!.
  2. In a bowl combine the tigernut flour, desiccated coconut, vanilla, salt, baking soda, saltanas, raisins, lemon juice, honey, coconut milk and nut butter. Stir thoroughly until everything has incorporated.
  3. Chop the dates into small pieces and add to the mixture, then stir once more to combine.
  4. In a jug add the gelatine (agar-agar or guar gum) then add the hot water, cold water and whisk immediately until its becomes white and frothy.
  5. Pour the gelatine mixture into the bowl with the tigernut flour mix and give everything one final stir, making sure everything has combined.
  6. Scoop the mixture into the baking dish and using your fingers or a spatula, press the mix into the tray.
  7. Take the blueberries and press one by one into the top of the mixture, dotting them about. Try not to press them into the edges of the mixture as they can go soggy making a mess when cutting the bars up.
  8. Place into the oven and allow to cook for 26 minutes or until the top has turned a golden brown in colour.
  9. Remove from the oven and turn out onto a cooling rack and remove the greaseproof paper carefully - leave to cool for 20 minutes.
  10. Once cooled cut into bars or squares and allow to cool fully before placing in a container in the fridge. Use greaseproof paper or foil to separate layers so the bars don't stick to one another.
  11. Serving Suggestion : Eat whilst warm (or reheat in the microwave for 15 seconds) and serve with Paleo Ice Cream!
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Paleo Cherry Chia Seed Muffins

Paleo Cherry Chia Seed Muffins

Ooooh I’m so excited about this recipe but I kinda feel like a fraud, because its really just my Lemon Chai Seed muffins tweaked a little! You see, I made a batch of lemon muffins and was thinking about how much I liked the consistency and wondered if the recipe would work if I just changed the flavour – so I did, and it worked (yay!).

Here’s how this recipe is slightly different from the lemon muffins; I used palm shortening (ethically sourced) in place of coconut oil and coconut milk (70% full fat) instead of lemon juice. You could easily use almond milk (or any other kind of milk) or even use any type of juice (Mmm, I think cherry juice would be a great one to try in the cherry muffins) but I havent actually tried it. As I used lemon juice in the original recipe, I dont see any reason why any liquid wouldn’t work, but whatever you do, don’t leave it out! Cooking with chia seeds and coconut flour means you need liquid as these ingredients suck up all the moisture.

I have tried the muffins with coconut oil and palm shortening so know they both work. I guess that if you can tolerate butter, you could use that too (but again, I havent tired it!). When I used shortening in place of the coconut oil, I used the exact same amount.

For the cherry version I wanted to get a ‘cherry bakewell’ taste and thats why I used the almond essence, but you could leave it out, or try a different flavour if you wanted. If you wanted a more indulgent muffin you could add in some chocolate chips. Or if you wanted something else all together you can sub the fruit for something else! Just remember to alter the flavouring to suit/ compliment the filling.

Flavour Suggestions
Orange and lemon – use orange and lemon rind instead of cherries and orange (or lemon) juice instead of the coconut milk and omit the almond essence. You could even add in candied peel if you have some handy.

Apple and cinnamon – use cinnamon in place of the almond essence and chunks of apples in place of cherries. You could use some fruit juice instead of the coconut milk too, that would give it a stronger flavour.

Rhubarb crumble – Use rhubarb in place of cherries, and some cinnamon and nutmeg in place of the almond essence. You could make a small batch of crumble and sprinkle on top just before baking!

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Print Recipe
Paleo Cherry Chia Seed Muffins
These muffins are so quick to make and the ingredients can be tweaked to make them into any flavour you like! They are filling enough for breakfast on the go, or perfect for those mid afternoon munchies!
Course Breakfast, Sweets
Prep Time 5
Cook Time 26
Servings
Ingredients
Optional
Course Breakfast, Sweets
Prep Time 5
Cook Time 26
Servings
Ingredients
Optional
Instructions
  1. Preheat the oven to 190' and greese 6 silicon cupcake liners with some oil.
  2. In a bowl, food processor or thermomix add the flours, the eggs, flavourings, erythritol and palm shortening (melted).
  3. Blitz together until combined. If using a thermomix use speed 4 for 10 seconds.
  4. Check ingredients have combined by scraping a spoon round the edge of the bowl. (If they haven't, give it another blitz).
  5. Add in coconut milk (or juice) and blitz again until combined. Thermomix users - use speed 4 for 8 seconds.
  6. Add in the bicarb of soda and the apple cider vinegar (you'll see it fizz) and blitz for a few seconds to combine. Add in the chia seeds and chopped cherries and stir by hand. Thermomix users - use speed 2 for 6 seconds on reverse!
  7. Scoop the mixture into muffin cups - approximatley 2 1/2 spoons for each cup. You can make 9 muffins if you wanted them a little smaller, which would be approx 1 and 1/2 spoons per muffin cup. If you are using toppings, sprinkle on just before you place in the oven.
  8. Place in the oven for 20 - 26 minutes. (After 20 minutes insert a skewer into the middle. If it comes out clean they are done, if there is mixture stuck to it, give them a few more minutes).
  9. When cooked carfeully tip out onto a cooling rack and leave to cool for 10 minutes. For the chocolate drizzle, when you turn the oven off place 3 squares of chocolate in an oven proof dish and place in the (cooling) oven to melt.
  10. Chocolate Drizzle - remove the melted chocolate from the oven and using a spoon drizzle over the muffins then leave to cool.
  11. If you can wait long enough, allow to cool. If you're anything like me, you'll have a lovely cuppa ready and waiting the moment these babies break out the oven - ha!
  12. Serve and enjoy!