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Macadamia Maple Oat Bars

November 1,2018

When we saw this month’s Recipe Redux theme for delicious recipes to bolster gut health, we got a bit excited at Everyday Nutrition – after all good gut health is our thing!

​These no bake bars are really simple to make, and contain so many goodies to promote intestinal health. Importantly, they are also delicious and really satisfying. So much better than the packet muesli bar option!

These bars are adapted to be low FODMAP at the serving suggested. Making 8 bars, the amount per serve is well within the FODMAP Friendly® ‘pass’ rating for dates.

Why are they so good?

Oats are rich in a type of soluble fibre known as beta glucans, which have a prebiotic function to nourish good gut bacteria. Their excellent fibre content also helps retain water in the stool and encourage bowel regularity.

Macadamias are renowned for their high monounsaturated fats which promote good cholesterol heart health. But did you know they also contain significant amounts of nutrients like thiamin, magnesium and manganese? On the gut health front, macadamia’s also contain fibre and phytochemicals – antioxidants which fight free radical damage and boulster gut cell health.

Dates are another food rich in soluble fibre and prebiotics which nourish our gut microbiota. Dates also contain many micronutrients (eg. potassium, iron), as well as gut friendly polyphenols called tannins which can have antioxidant and anti-inflammatory properties.

Macadamia Maple Oats Bars

Slices of macadamia oat barsServes: 10 bars
1 1/2 cups oats
1/4 cup maple syrup
1/4 cup peanut butter
1 cup salted macadamias
1 cup pitted (dried) dates


  • Firstly, line a slice tin with baking paper
  • Briefly whizz macadamias in a food processor until they are a meal-like consistency, place in a large mixing bowl.
  • Toss the oats over a moderate heat in a heavy based pan for a few minutes to toast, then add to the bowl
  • Add peanut butter and maple syrup to a small saucepan and cook over medium heat until the mixture liquefies, then combine with other ingredients in the mixing bowl
  • Process the dates until they form a paste (might be best to do this in small batches) and add to bowl
  • Get your hands in and thoroughly mix all ingredients
  • Tip the mixture into the prepared tin and press down very firmly with your hands
  • Simply refrigerate (at least two hours but the longer the better)
  • Once set, remove from pan and use a large knife to slice into 10 bars
  • Store in an airtight container in the fridge