Low-FODMAP Pineapple Coconut Bars; Gluten-free
May 13, 2021Printer Friendly Version
Low-FODMAP Pineapple Coconut Bars are sweet, chewy, crumbly and absolutely delicious.
What a perfect spring or summer recipe!
My favorite thing to do with my recipes is showcase all the wonderful fruits that are safe for the low-FODMAP diet. Strawberries, rhubarb, kiwi, blueberries, raspberries, lemon, lime and PINEAPPLE. There are so many things we CAN enjoy while following a low-FODMAP lifestyle!
Pineapple is such a gorgeous fruit. Sweet, juicy and so good for you. In fact, one cup of pineapple contains 2 g fiber, 1 g protein, and over 100% of your daily Vitamin C requirement. Pineapple is packed with antioxidant power, which boosts immunity and reduces inflammation.
Pair that juicy sweetness with coconut, add a little buttery crust and your mouth will be singing all day long. Using fresh pineapple instead of canned gives this recipe a WOW factor you won’t believe!
You may also love:
- low-FODMAP Pineapple Upside Down Cake
- low-FODMAP Lemon Coconut Muffins
- low-FODMAP Coconut Layer Cake
- low-FODMAP Dream Bars
- low-FODMAP Raspberry Almond Coffee Cake
- low-FODMAP Lemon Bars
Or check out over 400 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
P.S. Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!! It’s the BEST!
Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients USING AVAILABLE FODMAP DATA AT TIME OF POSTING
Prep time: 25 min
Bake time: 40-45 min
(As ovens vary, yours may need more or less time)
Total time: 1 hour 10 min
Bake: 350 F
Equipment: 8 inch square pan, parchment paper
For low-FODMAP crust layer :
- 1 cup gluten-free flour with low-FODMAP ingredients (check out my bake off to see why I love Authentic Foods GF Classical Blend low-FODMAP flour)
- 1/4 cup granulated sugar
- 1 tsp xanthan gum, if your low-FODMAP flour doesn’t contain this already
- 5 tablespoons cold, unsalted butter, or low-FODMAP vegan alternative such as Earth Balance
- 1 teaspoon vanilla extract
For low-FODMAP Pineapple Coconut Layer:
- 1 cup (165g) finely cubed fresh pineapple (about 1/2 pineapple), drained
- The riper the better! It will be more juicy and sweet
- 140g is one low-FODMAP serving for fresh pineapple
- Do not substitute canned pineapple; this is not tested safe for FODMAP levels
- 2 cups (140 g) shredded sweetened coconut; divided
- 64g is one low-FODMAP serving
- 1/3 cup light brown sugar, lightly packed
- 1/4 cup all purpose, low-FODMAP, GF flour
- You don’t need to add xanthan gum (if your flour doesn’t contain it) for this layer
- 1/4 teaspoon kosher salt
- 2 large eggs, room temperature
- 1 tablespoon vanilla extract
- 2 tablespoons fresh squeezed lime juice (about 1 medium lime)
- Do not substitute concentrates, they have not been tested for FODMAPs and do not have the same flavor result
- Baking spray or vegetable shortening, for greasing
Prepare low-FODMAP Crust Base layer:
- Preheat oven to 350 F. Grease 8 inch square pan with vegetable shortening and line with parchment paper
- Combine low-FODMAP flour, sugar and xanthan gum in mixer bowl or food processor (I used processor)
- Add butter and mix on low speed until crumbly (pulse for food processor)
- Add vanilla and mix well. You will need to use your hands a bit to form it.
- Press immediately in prepare pan and slightly up the sides
- Bake for about 15-18 minutes until set and lightly golden
- Remove from the oven and let the crust cool for 10 minutes on a rack while preparing the low-FODMAP Pineapple Coconut layer (leave oven set to 350F)
Prepare Low-FODMAP Pineapple Coconut Layer:
- Place the pineapple and 1 cup of shredded coconut in a bowl
- Sprinkle with low-FODMAP flour, brown sugar and salt. Stir to coat
- I used my hands to ensure the brown sugar didn’t clump
- In a large cup or smaller bowl, whisk together the eggs and vanilla
- Slowly add lime juice, to temper the eggs
- Add the egg mixture to the pineapple mixture and stir to combine
- Pour the filling over the crust and top with the remaining coconut
- Place back in your heated oven and bake for 25-30 minutes, until the coconut turns golden brown
- Let cool completely before slicing. Can be served immediately or store in refrigerator for 2- 3 days
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