For those of us who are trying to bake low fodmap or IBS safe, but still delicious snacks, these low fodmap blueberry crumb bars are a welcome answer. Making your own guarantees you a bar free from unwelcome chemical ingredients found in all those supposedly “healthy” bars that crowd the organic, health food section of the grocery store. Their list of ingredients almost always contains some hideous food that might send us off to the ER or into the loo for a week. (Sorry folks for TMI.)
However, this recipe is perfectly safe and delicious in every way, so bake up a batch and thrill the folks at work, your neighbor with the new baby, or members of your church group – all will praise you to the skies.
I know that wheat flour is a high fodmap food, but some of us can tolerate it, so I made my bars with it. However, you can substitute King Arthur Measure for Measure GF flour if you can’t tolerate wheat flour.
Note: I like King Arthur because I am so new to baking GF that I need a product guaranteed to be a fair substitute for what I was using previously without any caveats of recipe direction alterations. While I have not substituted GF flour for wheat flour in this recipe, I called KA and they assured me that their flour, as it states on the package, can be substituted measure for measure for wheat flour. So I put that info in the ingredient section.
Ingredients:
3/4 cup white sugar
2 cups all purpose flour (or King Arthur GF Measure for Measure Flour)
1 cup quick oats
1 tsp baking powder
1/4 cup canola oil
1/4 cup Greek yogurt (lactose free) or alternative yogurt
1 egg ( or can substitute two egg whites)
1/4 tsp salt
1 pinch cinnamon
1/2 tsp grated nutmeg (optional)
2 cups fresh or frozen blueberries (1/4 cup is low fodmap, so each bar has less)
1/4 cup white sugar
1 and 1/2 tsp cornstarch
Directions:
Preheat the oven to 375° Fahrenheit. Grease a 9 x 9 or 9 x 13 baking pan.Line with parchment paper.
In a food processor or bowl, whisk together 1 cup sugar, 2 cups flour, 1 cup oatmeal, 1 tsp baking powder. Whisk in the salt, cinnamon and nutmeg, if using.
With a fork, blend in the oil, the yogurt and the egg. Dough will be crumbly.
Pat half the dough into the bottom of the baking pan. Set aside.
In a medium bowl stir together the sugar and the cornstarch. Gently mix in the blueberries. Toss the berries until all are coated with the sugar cornstarch mixture.
Sprinkle the blueberries over the dough crust.
Crumble the remaining dough over the berry layer.
Bake in oven for about 20 minutes or until the top is golden and the underside of the crust seems done.
Cool completely in the pan before cutting into squares.
Serve while warm, or freeze in small plastic bags and warm up in microwave for 20 seconds or so when ready to serve them.
Low Fodmap Blueberry Crumb Bars
Ingredients
- Ingredients:
- 3/4 cup white sugar
- 2 cups all purpose flour or King Arthur Measure for Measure GF flour
- 1 cup quick oats
- 1 tsp baking powder
- 1/4 cup canola oil or mild olive oil
- 1/4 cup Greek yogurt (or lactose free or alternative yogurt)
- 1 egg or can substitute two egg whites
- 1/4 tsp salt
- 1 pinch cinnamon
- 1/2 tsp grated fresh nutmeg or ground nutmeg
- 2 cups fresh or frozen blueberries
- 1/4 cup white sugar
- 1 and 1/2 tsp cornstarch
Instructions
- Directions:
- Preheat the overn to 375° Fahrenheit. Grease a 9 x 13 baking pan.Line with parchment paper.
- In a food processor or mixing bowl, whisk together 1 cup sugar, 2 cups flour, 1 cup oatmeal, 1 tsp baking powder. Whisk in the salt, cinnamon and nutmeg, if desired.
- With a fork, blend in the oil, the yogurt and the egg. Dough will be crumbly.
- Pat half the dough into the bottom of the baking pan. Set aside.
- In a medium bowl stir together the sugar and the cornstarch. Gently mix in the blueberries. Toss the berries until all are coated with the sugar cornstarch mixture.
- Sprinkle the blueberries over the dough crust.
- Crumble the remaining dough over the berry layer.
- Bake in oven for about 20 minutes or until the top is golden and the underside of the crust seems done.
- Cool completely in the pan before cutting into squares.
- Serve while warm, or freeze in small plastic bags and warm up in microwave for 20 seconds or so when ready to serve them.They also taste delicious at room temperature, and can even serve as a dessert with a scoop of ice cream on top. (IBS and fodmap folk can use soy, rice, or almond milk ice cream.)
