Peanut Butter S’mores Fudge Bar (Low-FODMAP, Gluten-Free, Vegan)
These Peanut Butter S’mores Fudge Bars are the perfect dessert for anyone. Seriously, whether you are vegan, gluten-free, avoiding nightshades, or even trying to follow a low- FODMAP diet, these Peanut Butter S’mores Fudge Bars will not disappoint.
Low-FODMAP diet? Say what?
As a dietetic professional who specializes in Celiac Disease, I am well aware that digestive issues don’t always just end after going gluten-free. Often, people can be sensitive to FODMAPS. This is just one of the cases where sometimes a gluten-free diet isn’t enough to treat celiac disease.
What is a FODMAP?
FODMAP stands for Fermentable Oligosaccarides, Disaccharides, Monosaccharides, and Polyols. Essentially these are complex compounds that some people struggle to digest.
Common Low-FODMAP foods:
I won’t even bother writing up my own list because the Monash University has an infographic that perfectly presents what is and isn’t low-FODMAP. (See below picture)
Reading that, it’s easy to understand why it’s such a huge deal to find foods that are low-FODMAP. With such a restrictive diet, it’s amazing when you find snacks and other pre-made items that are low-FODMAP friendly. Like Drizzilicious Snacks.
Why Follow a Low-FODMAP Diet?
More often than not, people who need to temporarily restrict FODMAPs are those with IBS or other unresolved and unrelenting digestive issues. When these issues occur, sometimes doctors or dietitians will recommend a low-FODMAP diet to help people see if they are triggered by FODMAPs and what high FODMAP foods might be a trigger.
It is important to understand that the low-FODMAP diet is not meant to be maintained long-term as it is highly restrictive. It is merely meant to be used as a tool to help heal the gut and help people identify high FODMAP foods they are sensitive too (which often is not all high FODMAP foods).
So enough about the low-FODMAP diet, let’s talk about this delicious gluten-free, vegan, and low-FODMAP Peanut Butter S’mores Fudge Bar recipe!
Peanut Butter S’mores Fudge Bar Recipe
First, let’s talk about how amazing these fudge bars are. Not only are the absolutely amazing, rich, decadent, and filling, but they are super easy to make. Fudge that doesn’t require a candy thermometer and being burned by aggressively bubbly sugar? Count me in.
Now let’s talk ingredients.
A 2 tbsp serving of Peanut butter is low-FODMAP if the ingredients are simply peanuts, oil, and maybe salt. This is the kind of peanut butter you want to buy in order to make this recipe low-FODMAP. Peanut butter is naturally gluten-free, vegan, and nightshade-free so you don’t have to worry about any of that. However, some people are allergic to peanuts or sensitive to the lectins in them, if this is the case then try subbing out peanut butter for sunflower seed butter (this may involve you increasing the flour a little bit to get the right base texture). Any other nut butter could work too but it might change how low-FODMAP this recipe is (For instance over 1 tbsp of almond butter a sitting wouldn’t be considered low-fodmap and because 1 serving of this recipe has about 1.5tbsp of nut butter, if you subbed almond butter, it would no longer be compliant).
Almond flour is low-FODMAP as long as your serving size doesn’t go above 1/4 a cup. Basically, limiting yourself to 1-2 bars is fine (really when it comes to the almond flour, this recipe is low-FODMAP as long as you eat less than half of the servings (12 bars)). Additionally, almond flour is also naturally nightshade-free, gluten-free, and vegan. If you can’t do Almonds but can do Coconut, you can try coconut flour instead of Almond Butter but it might change how low-FODMAP this recipe is.
Chocolate Chips are low-FODMAP as long you maintain a serving size that is below 30 grams. Basically, 2 tbsp of chocolate is safe for a low-FODMAP diet. To put that in perspective, 1 bar is probably all you want to enjoy from this recipe. Not to worry though, this recipe is so delicious, you truly will only need one bar.
Maple Syrup is low-FODMAP, gluten-free, vegan, and nightshade-free. There isn’t much more to say about it except that it’s delicious.
These snacks are low-FODMAP friendly, vegan, gluten-free, and nightshade-free. Bonus: these snacks are also Kosher! Additionally, Drizzilicious S’mores Snacks are absolutely delicious, amazing, and the perfect to add to the fudge. They not only make the fudge look beautiful but they add a nice crunch to the fudge bar along with a ton of flavor.
If you don’t have Drizzilicious Snacks, you can omit them but then these fudge bars will turn into just Peanut Butter Chocolate Fudge Bars instead of S’mores Fudge Bars, which honestly, would still be delicious. I will say however, the crunch of the Drizzilicious snacks really adds a wow-factor to these.
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