Swedish Egg

Swedish Egg

Monday, March 30, 2015

Pink Salted Coconut Bliss Bites (Raw, Paleo, Gluten-Free, low-FODMAPs, SIBO-safe)

If you are on a strict SIBO-safe diet and can tolerate small servings of nuts and seeds, you are guaranteed to ADORE (if not come to worship) these chewy little Coconut Bliss Bites!

Sexy Sibo Pink Salted Coconut Bliss Bites are a naturally gluten-free, unbaked raw dessert that I created out of desperation and inspiration (!) using a variety of SIBO-safe nuts and seeds, a drizzle of raw honey to sweeten and my beloved Himalayan pink salt to add the flavor complexity that takes them over the top. Raw shredded coconut plus a touch of coconut oil make these bites divinely smooth and chewy at the same time while protecting your belly with healthy, antimicrobial coconut fatty acids.

For those who don't know, Himalayan pink salt is high in minerals, does not come from polluted oceans like sea salt (my previously preferred crystal sodium source) and tastes better than any other salt in the world, imho, which is why it's the only salt I use. (Click here to read all about it!)

And now...the recipe!

Pink Salted Coconut Bliss Bites


1 cup raw walnuts
¼ cup raw almonds
¼ cup raw sunflower seeds
½ cup almond flour
½ cup (+ 4 Tbs) shredded coconut
½ tsp Himalayan pink salt
4 Tbs coconut oil
2 Tbs raw honey (or maple syrup*)
2 tsp vanilla extract

*If honey is out for you, use maple syrup instead—just increase the almond flour by a couple tablespoons to make up for the lower viscosity of maple syrup. Also, please see my note below, after the recipe, on the Honey vs Maple Syrup controversy for SIBO peeps. 


Pulse together nuts and sunflower seeds until chopped very small, but with some bigger pieces here and there. 

Add in almond flour, 1/2 cup shredded coconut and pink salt. Pulse to combine. Add in coconut oil, honey or maple syrup, and vanilla extract. Pulse until well combined. (If using maple syrup, add 1 or 2 Tbs more almond flour to stiffen dough.)

Transfer mixture to 8x8 Pyrex baking dish and press flat to fill dish. Sprinkle top with remaining 4 Tbs shredded coconut. Shake pan side to side to get the coconut evenly distributed, then press it gently into surface using the back of a spoon or spatula.

Refrigerate at least 1 hour or until firm. Slice into 1-inch squares to make 64 Bliss Bites, or shape as desired. Seal in plastic or airtight container and store in fridge for up to 2 weeks. Enjoy right out of the fridge or warm them up to room temperature before eating for a softer, more blissful bite.

Don't they look heavenly?

Sexy Sibo Pink Salted Coconut Bliss Bites

Honey vs Maple Syrup: Which Natural Sweetener is Safe for SIBO?

There is no consensus on whether honey, maple syrup, both, or neither are SIBO-safe sweeteners.

Here's the scoop: Honey, which is high in fructose, a disaccharide, is SCD and GAPS legal but not allowed on FODMAPs. (The D in FODMAPs stands for Disaccharides.)

Maple syrup, which is high polysaccharides, is low-FODMAPs but not allowed on GAPS or SCD, both of which eliminate all the longer-chain sugars.

Are you confused yet?

Bottom line: sweeteners are a highly individual food category for SIBO peeps. To find out which (if any) sweetener works for you, you will need to a) tune in to your intuition, and b) test each one on yourself—if and when you feel ready, separately and in small doses.

Personally, I am able to use raw honey (from clover or other flowers) every day and tolerate it well, taken in small, one-teaspoon servings. I tried maple syrup recently and wasn't sure if it was that or the yogurt I mixed it with that made me bloat, but bloat I did. So I'll have to retest maple syrup all by itself, alone, another time. For now, I am happy with honey. :)

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