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
| Prep Time | 10 |
| Cook Time | 26 |
| Servings |
- 1 1/2 cups (170g) Tigernut Flour or nut flour
- 3 tbsp Desiccated coconut
- 2 heaped tbsp tigernut Butter or nut butter
- 2 medjool dates
- 1/2 cup Coconut milk
- 2 tbsp Honey
- 1 tbsp raisins
- 1 tbsp sultanas
- 1 tbsp lemon juice
- 1 tsp Bicarbinate of Soda
- 1 tsp Vanilla
- pinch Salt
- 1 tbsp gelatine
- 1 tbsp hot water
- 2 tbsp cold water
- 1 handful blueberries
Ingredients
| |
- 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!.
- 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.
- Chop the dates into small pieces and add to the mixture, then stir once more to combine.
- 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.
- Pour the gelatine mixture into the bowl with the tigernut flour mix and give everything one final stir, making sure everything has combined.
- Scoop the mixture into the baking dish and using your fingers or a spatula, press the mix into the tray.
- 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.
- Place into the oven and allow to cook for 26 minutes or until the top has turned a golden brown in colour.
- Remove from the oven and turn out onto a cooling rack and remove the greaseproof paper carefully - leave to cool for 20 minutes.
- 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.
- Serving Suggestion : Eat whilst warm (or reheat in the microwave for 15 seconds) and serve with Paleo Ice Cream!
