This recipe is inspired by Olivia Wollenberg, founder of Livia’s Kitchen, well known for their healthy crumbles. Diagnosed with several food intolerances in 2014, Olivia decided to combine her love of pudding with her new found passion for health and welllbeing. While her recipes aren’t FODMAP focused, her blog is a great source of inspiration, showing that a somewhat restrictive diet can still be varied, exciting and delicous!
If you’re not aware already I have a serious obession with porridge and even though I start most mornings with it, I still get porridge cravings several times a day! However, porridge isn’t the most portable of meals/snacks which is why when I discovered Livia’s recipes for porridge squres I felt like all my prayers had been answered. She has several flavour versions on her blog but personally, I don’t think there’s much that can beat banana and chocolate together.
To help keep the recipe belly friendly, I’ve fodified her original recipe a little. Replacing some of the oats with millet flakes means you can enjoy a few of these without overdoing your fructan intake. I’ve also replaced the date syrup with maple syrup as dates are again high in fructans. When I first made these, they were a little to wet for my liking, so I’ve also reduced the amount of milk to produce a firmer bar which find easier to eat on the go. I’ve used several different types of milk, so use whichever you find most tolerable.
Super simple and speedy to make, they’re a great portable breakfast or snack to have on hand so you’ve always got a tasty low FODMAP option when those hunger pangs strike!
340g Bananas (peeled)
135g Millet flakes
2Tbsp maple syrup
4.5 tsp cacoa/cocoa
325ml Milk (Oat, almond, lactose free…)
- Preheat fan oven to 180 degrees celcius.
- In a large mxing bowl mash the bananas with a fork.
- Add the rest of the dry ingredients and mix.
- Add the syrup and milk and stir to combine.
- Pour into a line tin.
- Bake for 20-25 minutes.
- Once cool slice into bars and store in an air tight container.