1. Line a 9x13” baking pan (for thinner bars) with parchment paper and set aside.
2. Preheat oven to 350 degrees Fahrenheit.
3. Once the oven is ready, put your almonds on a cookie sheet and roast the almonds for 10 mins, constantly checking the nuts to make sure they do not burn.
4. After roasting the almonds, roughly chop the almonds into preferred size and then add to a large bowl.
5. In the same large bowl add rolled oats, pumpkin seeds, dried cranberries, chia seeds, flax seeds, salt, and ½ the lemon zest. Toss to combine.
6. In a small saucepan over medium-low heat first, melt the coconut oil until it is a liquid.
7. Then add peanut butter, maple syrup, and brown rice syrup and stir with a spatula until combined.
8. Once combined, remove from heat and immediately add vanilla and the other 1/2 of the lemon zest.
9. Pour the peanut butter and maple syrup mixture into the large bowl and stir everything together until combined. ( It may look like there are not enough wet ingredients, but just keep mixing until you no longer have a dry piece).
10. Transfer the mixture into the 8x8” parchment-lined baking pan with a spatula. Firmly press the mixture to fill the pan evenly.
11. Place the baking pan into the fridge for 2- 4 hours, or until firm. Use the parchment paper to pull the bars out of the baking pan and cut into 15 even bars.
12. Store in the fridge in a sealed container with parchment paper between the bars to prevent them from sticking together. Refrigerate for up to 1 week.
*Keep in mind that different people will always have unique trigger foods. These products and foods have worked well for me, but they may not for everyone. Overall this is a low FODMAP recipe but playing around with portion sizes, substituting ingredients, and the amount of each ingredient can be helpful if you react to any of these foods! Also, keep in mind the concept of FODMAP stacking. If you have a lot of foods that contain FODMAPs in one meal, even if not in high-FODMAP portions, the accumulation can lead to symptoms.