Introduction: Low FODMAP, No Bake Protein Bars
This is a recipe I came up with based on something called a "Monkey Bar" that I found at my local food coop.
Step 1: Ingredients
Pumpkin (at least 1 can)
Pea protein powder (2-3 scoops depending on the size of the scoop)
Oatmeal (at least 1 cup)
Dark chocolate chunks (at least 1 cup)
Water and/or Rice milk (at least 1 cup)
Natural peanut butter (at least 1/2 cup)
vanilla (for additional flavor add as necessary)
cinnamon (for additional flavor add as necessary)
maple syrup (for additional sweetness add as necessary)
seeds (chia, pumpkin, sunflower, etc)
nuts (works well on top as garnish)
coconut flakes (tried this once, it's fine in the recipe but I personally dislike coconut)
banana (if your stomach can tolerate it and your prefer this over canned pumpkin mash fresh bananas)
dates (if your stomach can tolerate it and your prefer this over canned pumpkin)
Step 2: A Note on Measurements and Ingredients
I personally cannot eat fruit which is why I list banana or dates in the optional ingredients section. A lot of recipes use these ingredients as the primary base but I use pumpkin and consider this my primary innovation. I don't measure when I cook so all the measurements are either approximate or not given. This largely depends on the size of the pan. I recommend experimenting in a small pan until you come up with a mixture that works for you. I start off with a little rice milk but I recommend against using it throughout because of the sugar content.
Step 3: Mix Ingredients
Start off with the pumpkin and then add the driest ingredient followed by some liquid(water or rice milk). I recommend alternating a dry ingredient with some liquid and mixing by hand with a wooden spoon or rubber spatula for decreased cleanup. Your arms will feel the burn. The amount of liquid is highly dependent on the amount you are making and what ingredients you chose.
Step 4: Spread Into Pan
Use a rubber spatula to pour and scrape the mixture into a pan. I don't use an oil or lubricant and find that glass pans work best.
Step 5: Refrigerate and Then Enjoy!
Place the pan in the refrigerator for 1-4 hours or until firm. Consistencies range from a little dry to quite moist and chewy. I have not made a bad batch yet but part of the fun is the surprise flavor and texture in the first bite.