Low FODMAP Snack: Lemon & Blueberry Chickpea Blondies
These Lemon & Blueberry Chickpea Blondies are such a great and filling Low FODMAP Snack. The chickpeas bump up the fiber and protein and also give it a fudgy texture.
I don’t know about you but I have had the urge to bake almost every day that I have been home social distancing. Some of this baking has been comfort foods like cakes, cookies, and muffins but I am also trying to create some filling and gut healthy snacks!
With April begin Irritable Bowel Syndrome (IBS) awareness month, I decided it is only fitting to start posting some low fodmap snack and meal recipes for all my IBS warriors!
What is Low FODMAP?
Low FODMAP is an elimination diet that is used to help people with IBS identify triggering symptoms. It is not a cure to IBS but it has shown to help 70-75% of people manage their symptoms.
FODMAPs are a set of simple carbohydrates that those with IBS cannot always easily digest. This leads to increased fermentation in the gut (bloating), diarrhea, and/or constipation.
Low FODMAP Phases
The diet is completed in two phases – the elimination phase and the reintroduction phase. This diet is not made to be on forever because of it is very restrictive.
In the elimination phase, clients remove all FODMAPs from their diet and monitor symptoms. Once the symptoms improve, they are safe to try to reintroduce foods back into their diets, one by one. This process will help determine what foods are problematic to that individual.
Low FODMAP Snack/Dessert (Blondies)
I find that due to the many additives and gluten, finding snacks for people following the low FODMAP diet can be difficult. Below are a breakdown of the ingredients in these blondies.
Chickpeas
Chickpeas, in small portions (1/4 cup) are considered a low FODMAP food. The chickpeas in this recipe along with oats replace the gluten (high FODMAP) containing flour in conventional blondies. They are not only low FODMAP but also loaded with fiber and protein, making this gut healthy and filling.
Sweetener
The sweeteners used in this recipe are brown sugar and maple syrup. Sweeteners such as high fructose corn syrup and honey are considered high fodmap and should be replaced.
Fruit
With FODMAPs being a group of carbohydrates, there are a number of fruits that should be avoided in the elimination phase. The fruits that I chose in this recipe are lemons (juice safe at 1/2 cup) and blueberries (safe at 1/4 cup).
I hope you enjoy these treats as much as my family and I had!
Low FODMAP Lemon & Blueberry Chickpea Blondies
Equipment
- food processor
- oven
Ingredients
- 15 ounce can chickpeas (garbanzo beans)
- 1/2 cup old fashioned oats
- 1/4 cup pure maple syrup
- 1/3 cup light brown sugar (packed)
- 1/4 cup oil (coconut or vegetable)
- 2 tsp vanilla extract
- 2 lemons (juiced)
- Zest of 1 Lemon
- 1 1/2 tsp baking powder
- 1/4 tsp salt
- 1/2 cup blueberries
Instructions
- Rinse and drain beans.
- Preheat oven to 350° F.
- Zest one lemon and juice 2 lemons.
- Place all ingredients except the bluberries in food processor and blend until completely smooth. Stir in blueberries.
- Spread in greased 8×8 baking pan. Top with additional blueberries if desired.
- Cook for 20 minutes then remove from oven and cool for at least 15 minutes before cutting.
Click here if you would like to learn more about my recipes or how you can work with me 1 on 1 to improve your gut symptoms!
April 8, 2020
Katrina Cox MS, RDN
Leave a Reply
If you are bloated everyday and cannot pinpoint why, take this quiz to get more insight on what could be happening!
What is your bloat telling you?
Take the Quiz!
