It’s so difficult to find a low-FODMAP cereal that tastes good and doesn’t cost the world - but it’s surprisingly easy to make your own! You can adapt it to have whatever you want in it so you’re never disappointed at breakfast time :)
FODMAP-rating: excellent - look for gluten-free oats if you have issues with gluten. Make sure you avoid the high-FODMAP nuts (cashews, pistachios, almonds)
Time: 1hr - about 5 mins to assemble, two batches of ~20 mins each in the oven
- 300 g buckwheat groats (actually easy to find - I buy them from Tesco or Waitrose)
- 100 g whole oats
- 120 g oat bran
- 60 g coconut, either desiccated or flakes, or a mixture
- 2-4 tsp spices of your preference - I use a mixture of cinnamon, nutmeg, cloves and ginger
- 400 g mixture of nuts and seeds - I use poppy seeds, pumpkin seeds, hazelnuts, brazils, pecans, linseeds, sunflower seeds… roughly chop any large nuts
- 1 large banana
- 4 tbsp coconut oil, melted
- 2-4 tbsp maple syrup (don’t substitute for honey, which is high-FODMAP)
- 2 tsp vanilla bean paste
- 90 g raw cacao nibs (most supermarkets and health shops have these readily available)
- Preheat oven to gas 5, 190 C, 175 C fan and line a baking sheet with greaseproof paper.
- Mix all of the dry ingredients in a large mixing bowl, keeping back half of the cacao nibs
- Melt the coconut oil gently in the microwave
- Mash the banana into the oil and add the syrup and vanilla
- Add the liquid to the dry ingredients and mix well to coat
- You’ll probably need to cook this in two batches - spread about half the mixture out on a baking sheet and cook for 20-30 minutes until fragrant and golden brown, mixing once halfway through cooking to ensure even browning.
- When you take it out of the oven add the rest of the cacao nibs - it’s nice to have a mixture of these raw and roasted.
- Leave to cool fully before transferring to an airtight glass jar or tupperware container - it keeps for ages and ages!