PB Quinoa and Oat Bars (Low FODMAP)


1/4 cup peanut butter (peanut butter smooth style without salt)
1/8 cup brown rice syrup (maple syrup or other sweetener)
1/4 cup coconut sugar (coconut palm sugar)
¾ cup, 20 grams rice cakes, crushed
1 cup (90 g) oats (soaked would be best)
2/3 cup (100 g) quinoa, soaked (quinoa uncooked, soak 4 - 6 hours)

1/2 tsp cinnamon
1 TBS ground flax seeds
3 TBS water
Nuts and chocolate chips are optional:
1/3 cup (30 g) walnuts, pecans, etc
1 TBS sunflower seeds (or pumpkin seeds)
1 TBS chocolate chips 
a bit of coconut oil (or similar oil) to rub onto baking pan/dish

  1. Preheat oven to 350 degrees F and oil baking (6 in x 8 in) dish with coconut oil.
  2. Mix ground flax seeds with the water and set aside.
  3. Mix first three ingredients together, add flax seed mixture.
  4. Add remaining ingredients and mix well, should be able to hold together
  5. Press mixture into pan.
  6. Bake about 12 - 15 minutes.
This bars contain oats and sugar, so my recommendation is do not eat more than 2 at a time if you have IBS symptoms.