Oat, Seed and Chocolate Granola Bars

Today, I thought I would share a delicious granola bar made without any nuts or nut butters. Perfect for the school age child that may need a peanut-free snack…or anyone else that just loves granola bars, like me! 🙂

I added pepitas and sunflower seeds for added nutrition and crunch.  Dark chocolate chips are an optional add in. I used a small amount of golden syrup as the ‘glue’. Lyle’s Golden Syrup can be found in most grocery stores in the baking section. The Monash app cut off for golden syrup is 1/2 tablespoon per serving.

Today is Tuesday which means one thing for me…it’s a school day! I am loving my new course work in the study of epidemiology. Today’s class focuses on psych-social epidemiology so I am learning about mental health issues and their prevalence. I absolutely love learning…so a school day is a good day. 🙂 I hope you have something to look forward to today as well!

It’s important to balance work with play, right? So…last weekend, Russ, my son, Kevin and my in-laws, Tony and Mickie drove up to Lincoln, New Hampshire to check out the Ice Castles.  It was a cool ‘exhibit’…and nice to get away and spend time with family! You can go during the day or evening. We opted for to go at night to see the lights inside the ice!

On another note, I have been working on final edits for my upcoming book, The Low FODMAP Diet Step by Step, available now for pre-order! You will love the yummy recipes in this one. What I really like about this book is its tone. Emphasizing the ‘can do’ attitude and not overwhelming the reader is so important when it comes to the low FODMAP diet. I mean, really, its hard enough just dealing with IBS! Adding a complex diet to the mix can feel overwhelming. But, I really think my upcoming book is done in a low key but comprehensive way to make low FODMAPing easier. It will arrive at stores late summer 2017!

Lastly, I have decided to start a youtube channel. In the same, low key way…I have partnered with my colleague, Toni Fiori, RDN to provide some informative videos on digestive health topics. I will be sure to let you know when I post the videos.  And…if you check out the videos…would love feedback and topic ideas from all of you.

Oat, Seed and Chocolate Granola Bars


  • Serves 12
  • 2 1/2 cup old fashioned rolled oats
  • 1/2 cup sunflower seeds
  • 2/3 cup pepitas (hulled pumpkin seeds)
  • 1/4 cup golden syrup
  • 1/2 cup semi sweet chocolate chips, rough chopped (optional)
  • 2 tablespoons vegetable oil or melted coconut oil


  1. Preheat oven to 325 degrees F.
  2. Line 8 x 8 square pan with parchment paper, with a slight 1/2 inch overhang of the paper on two sides. (This allows you to pull out the mixture easily for cutting the bars)
  3. In food processor fit with steel blade, add rolled oats and lightly pulse to create a rough chopped oat flake (do not blend into a flour consistency!)
  4. In medium bowl, add oats and the rest of the ingredients.
  5. Stir to blend.
  6. Add mixture to square pan and press mixture very firmly into the bottom of the pan.
  7. Bake for 20 minutes.
  8. Remove from oven and cool slightly. Then place in refrigerator to further set the bars.
  9. When fully cooled. Cut bars into 12 bars.
  10. Wrap each bar with plastic wrap and store in refrigerator, where they will be more firm.
  11. (Bars will become more pliable when in room temperature.)
  12. Enjoy!