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Caramel Nut Crunch Bars

  • Servings 10+
  • Preparation time 5 minutes
  • Cooking time 15 minutes
  • Difficulty Easy

Caramel Nut Crunch Bars

  • Servings 10+
  • Preparation time 5 minutes
  • Cooking time 15 minutes
  • Difficulty Easy

These bars are great because you can easily customize the recipe to your own taste and tolerances.  You can also add dried fruits (if you can tolerate them) for a nice contrast inconsistency. Store in an airtight container at room temperature.

Low FODMAP Tip: You might be tempted to eat the whole batch but if you are very sensitive to GOS (found in the almonds, hazelnuts, and maple syrup) sticking to one bar is advised. Otherwise, two bars per serving should be well tolerated by those with IBS. Pinhead oats are low FODMAP up to 40g. You can use maple syrup instead of golden syrup if you are very sensitive to GOS – both syrups work really well.
FoDMAP Content
Inulin
Lactose
Sorbitol
Fructose
FOS
GOS
Mannitol
Method
1

Carefully chop all nuts in half. I like to keep them chunky (adds extra crunch) so be gentle when chopping them

2

On a low heat, melt the sugar and syrup until they have blended and come to a soft boil

3

Add all of the dry ingredients – except the sesame seeds

4

Gently mix the dry ingredients into the sugar syrup over the low-medium heat for 10 minutes. You want to very gently cook the nuts whilst glazing them in the caramelised sugar syrup. This will give you a nice roasted flavour and they should become slightly darker in colour

5

Carefully add the sesame seeds and mix in gently and cook for a further 1 minute

6

Prepare some baking paper and place over your chopping board

7

Remove the caramelised nut mix from the heat and place on the baking paper

8

Cover the mixture with another piece of baking paper and gently roll out the mixture until it is approximately 5mm in depth (this is my preference)

9

Carefully remove the top layer of baking paper

10

Let the mixture cool for a few minutes (but still warm)

11

With a sharp knife, even out the edges so it is a neat rectangle shape.

12

Cut into 3 x 1 inch bars (also my preference) before the mixture is cold

13

They will be fully set and ready to eat within minutes

14

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Ingredients

30g almonds

40g macadamia nuts (I used salted and roasted for extra flavour)

30g hazelnuts

50g pinhead oats

20g sesame seeds

1-2 tablespoon of golden syrup or maple syrup

40g sugar

3g sea salt

Barry McBride

MSc, Clinical Development Associate

  • Added 6 August 2021

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