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Nutrition > Recipes

Airy chocolate bars – low-FODMAP recipe

Dr. med. André Sommer

Dr. med. André Sommer

This is a low FODMAP guest recipe by Althea from CookMeUp

What would the world be without chocolate? Fortunately, you don't have to do without this sweet seduction with these little snacks.

For the recipe you need:

1 cup oatmeal

1 cup puffed amaranth

1 cup puffed popcorn

140g dark chocolate (70% cocoa content)

1/2 cup of peanuts

Peel of an organic orange

“If you want to refine these sweet chocolate treats a bit, you can add a handful of raisins.”

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Here's how to make them:

  1. Melt chocolate in a water bath. To do this, fill a saucepan with about 2 fingers of water and place it on the stove. Put another bowl with the finely chopped chocolate in the water. Be careful not to get water in the chocolate bowl.
  2. Crush the popcorn and peanuts a little.
  3. Mix all the ingredients in a bowl and then pour the melted chocolate over them. Mix until everything is covered with chocolate.
  4. Put the chocolate mixture on baking paper. Place a second baking paper on top and flatten it with your hands or a rolling pin.
  5. Put in the fridge overnight.
  6. Cut the solid chocolate mixture into small portions and enjoy.

About the author

Hi, I'm Althea from CookMeUp. I post a lot of recipes for IBS and the low-FODMAP diet on my blog. Most recipes are super easy and quick to prepare, so you can relax while cooking. The vast majority of recipe ideas are gluten and lactose-free. Many recipes also don’t contain table sugar. I also make sure that I only use fruits that have a low fructose content. Basically, it is important to me to use high-quality foods that are not highly refined. I have been suffering from post-infectious irritable bowel syndrome for a year but love to eat. I try my best to find delicious recipes that make this restricted diet a highlight. There are so many heavenly ingredients that I had no idea about before, but they enrich my life now and I hope that they will also enrich your life soon.

Best wishes,


Dr. med. André Sommer

Dr. med. André Sommer

I’m André, a medical doctor from Berlin. Together with a team of medical doctors, nutritionists and data scientists we empower people to understand digestive issues with our app Cara Care.

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