Low FODMAP Chocolate Granola
This delicious granola offers a cornucopia of plant-based goodness for your gut. Your good gut bacteria will love the fibre in the nuts and seeds and the polyphenols in the cocoa. Plus, it contains 10 plant-based foods and chocolate. Your gut will love the variety. And you will love the gut-friendly goodness.
Ingredients (Makes 1kg. A low fodmap single serve is 40-50g):
Dry ingredients:
110g almonds, roughly chopped
62g macadamias, roughly chopped
230g organic brown puffed rice
130g puffed rice (I used Gluten-Free Kellogg’s Rice Bubbles)
110g puffed quinoa
Wet ingredients:
125g coconut oil, melted
80g maple syrup
95g brown rice syrup
10g unsweetened cocoa powder (I used Pana Cocoa)
Seeds, nuts & nibs:
30g sunflower seeds
62g golden (or brown) linseeds
16g sesame seeds
100g pepitas (pumpkin seeds)
20g dark chocolate, roughly chopped
20g cocoa nibs
Extra Ingredients (add at end when cooling):
5g (extra) cocoa powder
65g coconut flaked or shredded (or a combination of both!)
Method:
Preheat oven to 170C and line 2 trays with baking paper.
Roughly chop almonds and macadamias.
Mix the first 5 dry ingredients in a large bowl.
Then measure the wet ingredients into a small jug with 10g cocoa powder. Put this jug in the microwave for 30 seconds to loosen up the rice syrup and stir.
Add the liquid to the dry ingredients. Mix well. Then add the seeds, nuts and nibs before placing on lined baking trays. The reason why the seeds, nuts and nibs are added separately is to avoid the chocolate melting before it hits the oven.
Cook in a slow-moderate oven for 12 mins. When the timer goes, swap trays around and cook for another 3 mins.
While cooling, stir in the remaining ingredients (extra cocoa & coconut).
Cool for at last 40 minutes (depending on how thin/thick it’s laid out. Ensure the tray is cool and the middle of the granola pile has cooled, before storing in an airtight container).
