When bars prebiotic, fibrous and protein taste like cake!
The beet and raspberry combo is a sight to behold!
Let your taste buds discover this world of flavours, with a touch of chocolate!
Beet, a prebiotic par excellence:
Beet is a source of galacto-oligosaccharides (GOS) and fructans, two accessible carbohydrates easily fermented by intestinal bacteria. As a result, beet is considered a vegetable rich in FODMAP (caution for those with sensitivities!). However, this recipe contains only about 10g of beet per serving, making it tolerable for those sensitive to FODMAPs (listen to your symptoms).
Low FODMAP bars:
Alternatives are suggested to make this recipe low in FODMAPs.
Beet and raspberry bars
Let your taste buds discover this world of flavours, with a touch of chocolate!
Servings: 20
Ingredients
Beet and raspberry garnish
- 1 t. (250 ml) cooked beets (about 40 minutes in a bain-marie) chopped in a food processor
- ¾ cup (180 ml) frozen raspberries
- ½ t. (125 ml) pitted dates
- ⅓ t. (80 ml) water
- ¼ t. (60 ml) chia seeds
- 1 tsp (5 ml) cinnamon, ground
Cake
- 1 ¼ of t. (310 ml) oat flour
- ¼ t. (60 ml) ground* or whole sunflower seeds
- 2 tsp (10 ml) baking powder
- 1 t. (250 ml) plain Greek yogurt
- 2 whole eggs
- 1 tsp (5 ml) pure vanilla extract
Coulis
- ⅓ t. (80 ml) white chocolate chips (or dark chocolate)
- 2 tbsp (30 ml) milk
Instructions
Trim
- Preheat oven to 350F, oil and flour a 9×9-inch square pan.
- In a small pot, boil the chopped cooked beets, raspberries and dates with the water, gradually mashing the mixture with a potato masher until it resembles a purée (about 10 minutes). Reduce heat and add chia seeds and cinnamon. Mix well. Leave on the heat for a while longer, to allow the chia seeds to swell. The resulting purée should be quite thick.
Cake
- Mix the dry ingredients in one bowl and the wet ingredients in another. Incorporate both cake ingredient mixtures without over-stirring.
- Spread the cake mixture evenly in the square tin and top with the beet and raspberry filling.
- Bake for 30 minutes.
- Leave to cool.
Coulis
- Meanwhile, microwave the chocolate and milk 10 seconds at a time. Between each sequence, stir well to melt the chips and ensure the chocolate doesn't dry out.
- Cut the «cake» into 20 bars.
- Pour the chocolate in a zigzag pattern over each bar.
- Refrigerate.
Notes
*To obtain ground sunflower seeds, simply grind them to a powder using a coffee grinder, or simply crush the seeds using a coffee mug.
Recipe created by Marianne Lamy,
Low FODMAP alternatives:
- Opt for lactose-free plain Greek yogurt
- Opt for dark chocolate with 85-100% cocoa content
- Opt for lactose-free milk or unsweetened almond drink
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