Trail Mixes

OLYMPUS DIGITAL CAMERAI have a sweet tooth that won’t quit, but not many ways to easily satisfy it and still stay within the bounds of acceptable FODMAP intake. I’m especially partial to chocolate, but the stuff I can eat is dark and somewhat bitter, because I can neither have dairy nor soy lecithin. I devised these simple sweet and salty trail mixes to help satisfy these cravings in a somewhat healthier, more satisfying way. The important thing to remember is these ingredients still need to be consumed in small quantities, but they go over a lot better than say a candy bar or soda packed with high fructose corn syrup. You can also pour it in a jar, shake it up and voila, you have a sweet tooth snack for a couple of weeks. The formula is simple:

Trail Mix

  • 12 ounces nuts
  • 6 ounces dried fruit
  • 3 ounces dairy free chocolate chips, such as simple truth or enjoy life
  • 1 ounce unsweetened flake coconut

There are several options you can choose from depending on your tolerance, allergies and tastes. I’m partial to walnuts and raisins in this combo, as it reminds me of Derby pie. Peanuts and raisins alone are a little reminiscent of peanut butter and jelly. Mix in some roasted almonds and you get the almond joy vibe. Add cranberries to any mix for a pleasant little tang. You can even add in some pretzels or a little cereal if this fits your dietary allowance. I haven’t ventured much beyond raisins and cranberries, as dried fruits can have a pretty high sugar content and many of the fruits that are commonly dried either contain too many polyols for me or I’m flat out allergic, but if you aren’t so sensitive to polyols, there are plenty of options out there. Just remember to keep your fruit total low and your portion size sensible.


Dark Chocolate Peanut Butter Bars


I made these bars for our anniversary/Valentine’s Day treat and boy were they delicious! My husband, who is a total peanut butter hound, went crazy over them. They are very reminiscent of a buckeye or a gourmet peanut butter cup, but they require much less confectioner’s sugar, so they have a lot less carbs and are probably about a gazillion calories less. While they do form solid bars once set, they’re best refrigerated. They’re an absolute delight and a very nice little treat for those of us who can’t consume a lot of sugar.

Dark Chocolate Peanut Butter Bars

  • 1/2 cup unsalted butter
  • 1 cup + 2 tablespoons natural creamy peanut butter
  • 1 cup confectioners’ sugar
  • 1 cup dairy-free dark chocolate morsels

Line an 8″ square pan with wax paper. In a large saucepan, melt the butter over low heat. Remove from heat and stir in 1 cup natural creamy peanut butter. Stir until smooth. Add the confectioners’ sugar and stir until fully incorporated. Spread evenly in the bottom of the prepared pan.

In a small saucepan on medium low heat, melt the dark chocolate morsels and remaining 2 tablespoons peanut butter together over low heat, stirring until chocolate is just melted. Be careful not to burn the chocolate. Drizzle evenly over top of peanut butter layer then carefully spread out with a spatula.

Chill in the refrigerator until set, about 2 hours. Lift bars out the pan using the wax paper. Cut into bars and serve. These keep best stored in the fridge.

Serves: 16

Prep time: 15 minutes

Recipe Source: (with some slight modifications)