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–+ servings
A brightly lit image of date bark bites with peanuts, butter butter, a chocolate coating and a sprinkle of sea salt flakes. The bites sit on a white speckled ceramic plate atop a white bench top.

Low FODMAP date bark bites

Low FODMAP, gluten free, vegan
5 from 1 vote
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Prep Time 15 minutes
Cook Time 0 minutes
Course Snack, Sweet
Cuisine Food Intolerance Friendly
Servings 5

Ingredients
  

  • 20 regular dates see notes
  • Approximately 5 teaspoons natural peanut butter
  • 25-30 g roasted peanuts chopped
  • 50-75 g dark chocolate melted
  • 1 teaspoon cacao butter or coconut oil
  • Sea salt or fine salt to finish

Instructions
 

  • Slice each date half way through lengthways so that is opens up like a book. Arrange the dates into groups of 5, and squish them together into a vaguely circular shape. Use pressure to flatten them down and secure them together.
  • Place the dates on a small piece of baking paper (this makes them easy to pick up once set if the chocolate spills over the edges of the date).
  • Spread 1 teaspoon of peanut butter over the top of each group of dates, then top it with the chopped peanuts.
  • Top the peanuts with the melted chocolate, then place the dates in the fridge for 10-15 minutes to set. Just before the chocolate sets (but not too soon, otherwise the salt will dissolve) sprinkle over the sea salt flakes and return to the fridge to set completely. I find they taste best eaten the next day. Leftovers keep well in the fridge and can easily be frozen.

Notes

  • Regular dates, which we are using in this recipe, have a low FODMAP threshold of 30g or approximately 5 dates. Medjool dates have a low FODMAP threshold of 20g, which is around 1 date.
  • If you want to be precise, you can weigh each group of dates. You can use less or more dates depending on what works for you. 
Keyword date bark, low fodmap dessert, low fodmap vegan
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