IBS friendly treats: 2-minute deconstructed rice crispy treats

Not all treats wreck your gut or trigger IBS. That is why I wrote a whole cookbook of treats that lower inflammation instead of triggering it.

When the craving strikes for a quick dessert and I don’t feel like baking, I creatively scavenge my cabinets for something quick.

This dish was too easy and too good not to share.

I’ve included substitutions for those on a grain free diet.

I call this the deconstructed rice crispy bowl. Minus the marshmallows. Because that’s what I was craving.

I have been eating puffed amaranth for breakfast with yogurt. So I had those on hand, but you can use puffed rice, puffed quinoa or any puffed grain.

For grain free diets you can double the amount of shredded coconut and add a few tablespoons of your favorite nut or seed flour (or make your own but grinding nuts or seed in a blender), you can also add hemp seeds, chia seeds or flax seeds.

Most people do well with rice in small quantities so this treat should work for well for a sensitive tummy. And if you can’t do carob or cocoa, just leave it out. I used tigernut butter for this recipe. It is nut and seed free. But any nut or seed butter will work.

Ingredients

1/2 cup of puffed rice or amaranth

1/4 cup of shredded coconut

2 tablespoons of cocoa or carob powder

1 tablespoon of honey, maple syrup or coconut nectar

1/4 cup of nut butter of choice (I used tigernut butter)

Optional biome support: 1 tablespoon of red dragon fruit powder. You can buy dragon fruit powder here. It is a polyphenol that feeds Akkermansia (a super important bacterial strain).

Fresh or dried berries. I use a tablespoon each of dried mulberries and dried golden berries for their antioxidant properties. I also added 3 chopped dates instead of any sweetener. (tigernut butter is naturally sweet)

Optional: 1/2 teaspoon of cinnamon, cardamom, vanilla powder or all three

How to

In a bowl, mix nut or seed butter with sweetener and cocoa or carob powder. Sometimes I use both carob and cocoa to deepen the flavor.

Mix well and taste. Add more sweetener or cocoa powder if you want a stronger flavor, 1 teaspoon at a time and mix well.

Add in puffed grain and shredded coconut. Or add in substitute ingredients (a few tablespoons each of nut or seed flour, hemp seeds, chia seeds or flax seeds).

Add in optional one tablespoon of red dragon fruit powder. And optional spices.

Add in dried or fresh fruit. Mix well with a fork or spoon.

Your dessert is ready. Enjoy as is or add a splash of non dairy milk or some coconut yogurt.

For a more authentic rice crispy treat experience, melt a handful of no sugar, prebiotic marshmallows with 2 tablespoons of butter or coconut oil and add to the mixture.

Take a few deep breaths, smile and let your inner 5 year old have some fun.