These bars pack a caloric punch – they are intended to be workout or hiking food, not for dieters – so you won’t need more than a single serving! These are lower GI than your store bought muesli bars, and don’t have any of those awful preservatives in them. Kept in the fridge in a sealed container, they can usually last at least one month, and you could also freeze them for extended longevity.

Strawberry Pepita Muesli Bars from Not From a Packet Mix

Strawberry Pepita Muesli Bars from Not From a Packet Mix

As I mentioned on my blog about muesli bars, low GI is important not only when you’re not doing anything – to avoid a blood sugar spike, years of which can lead to insulin resistance and put you at risk of Type II Diabetes – but to help you maintain energy levels while you’re exercising, or even during the day if you eat one of these as a breakfast bar… which I do.

Homemade Strawberry Pepita Muesli Bars

Ingredients

    For the Strawberry Maple Compote
  • 2 cups sliced strawberries, fresh or frozen
  • 1/4 cup pure maple syrup
  • 1/4 cup of water
  • For the Pepita Muesli Bars
  • 1 1/2 cups pepitas (pumpkin seeds)
  • 1 cup chopped walnuts
  • 3/4 cup water (optional – I’ll explain later)
  • 1/2 cup chopped pecans
  • 1/2 cup hulled sunflower seeds
  • 1/2 cup strawberry maple compote or your favourite FF strawberry jam
  • 1/4 cup chia seeds
  • 1/4 cup flax seeds
  • 1/4 cup chopped macadamia nuts
  • 2 tbsp. maple syrup

Directions

  • In a small pot, combine strawberry compote, water and maple syrup. Bring it to the boil then reduce heat and simmer until it reaches about 3/4 cup in volume at which time you remove it from the heat, stir in chia seeds and allow it to thicken for 5 to 10 minutes. chia seeds get nice and sticky.
  • The optional change here is: instead of adding the water to the strawberry puree and reducing it to 3/4 cup volume, for a stronger strawberry flavour reduce 1 cup strawberry puree and 1/4 cup of water until it reaches 3/4 cup in volume, then add in chia seeds and continue with the recipe. I prefer this method but it does increase the fructose load, which is why I listed my original method as well.
  • Meanwhile, finely chop all nuts, then mix the nuts and flax seeds together. Mix the wet and dry ingredients in the one bowl.
  • Preheat oven to its lowest setting and lay out baking paper on a biscuit tray.
  • Use either a musubi rice press to create perfect rectangles, or use a cookie cutter in the shape of your choice as a mold into which you press the mixture. I like rectangles and squares best but circles would work just as well.
  • Use a spatula to carefully rearrange the bars on the baking tray so that they are evenly spaced and dehydrate them for 2-3 hours – with the oven door left open a little so they don’t over-heat. I had to give such a big temperature range because every oven is different and some go as low as 140 F/60 C, while others stop at around 170 F/75 C.
 Homemade Strawberry Pepita Muesli Bars Recipes

These bars are low FODMAPs/Fructose Friendly, Paleo and Gluten Free. I like to eat these as a breakfast bar with plain yogurt and some berries. They are quite filling and keep me going until lunch time. Enjoy!

NOTES

  • Use pure maple syrup, which shouldn’t have any extra sugars or sweeteners in there that could potentially elicit a FM reaction.
  • I used raw nuts and seeds but you could use roasted for a little extra crunch.
  • Strawberries are a FODMAP suitable fruit, with fructose concentration of 3.0g/100g and a glucose concentration of 3.1g/100g. Monash University lists them as safe.
  • Most seeds are safe in moderate amounts, however they can affect some people because they are high in fiber.
  • Almonds have been listed by some as higher in FODMAPs, so to be safe, I excluded them.
  • If you want a nut free version, just leave them out and add in the same volume of seeds.

Please visit my blog at www.notfromapacketmix.com for information about fructose malabsorption as well as more fructose/FODMAP friendly and gluten free recipes.

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