An IC Friendly Gluten-Free Snack – At Last!

October 19, 2013

For those of you who not only follow the IC diet, but need to be gluten-free as well….
A snack that meets both diet restrictions (with a little tweeking)!! Who says there are no miracles?


Makes 8-12 wedges
1 cup gluten-free rolled oats like Bob’s Red Mill
1 cup chopped, raw almonds, cashews or peanuts (or sunflower seeds if tolerated)
1 cup brown rice cereal (Kellogg’s makes one or find at a health food store)
1/2 cup honey
1 cup dried fruit like blueberries (or raisins or cherries if tolerated)
Pinch of salt to taste

Preheat oven to 400 degrees. Have a large, rimmed baking sheet at hand. Spray a 9-inch round cake pan with cooking spray. Or line with parchment paper.
Combine oats, nuts, seeds and cereal. Spread on the baking sheet. Toast in the oven for about 10 minutes, stirring once halfway through. Cool.
Heat the honey in a large pan over medium heat for 2-4 minutes, until bubbles form.
Remove from heat and quickly stir in oat mixture. Add dried fruit and salt stirring to thoroughly incorporate.

Use a spatula to spread the mixture in the sprayed cake pan. Press firmly to create an even layer. Cool for 30 minutes in the fridge. Using a flexible spatula, lift the granola round out of the pan. Cut into wedges. The wedges can be stored at room temperature in an airtight container for 10 days.
Flax seeds or wheat germ can also be substituted for part of the nuts or seeds.

Nutrition per 1/8: 180 calories, 4 grams protein, 30 grams carbohydrates, 7 grams fat, 35 mg sodium, 3 grams fiber

Adapted by Elizabeth Braun, MS, RD GRWH dietitian from The Washington Post August 6, 2013 article by Casey Seidenberg


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