Rice Cake Candy Treats

11/6/2016

You deserve something special that's kind to your delicate digestion. This easy, not-too-sweet treat will satisfy your cravings, provide a light protein boost, and won't weigh you down.

Rice Cake Candy Treats

2 tablespoons semisweet or dark chocolate chips
1/4 teaspoon coconut oil (optional)
2 teaspoons unsalted smooth or crunchy peanut butter
2 plain or lightly salted rice cakes or extra-thin rice cakes
1 tablespoon raw or toasted seeds (such as pumpkin, sunflower, and/or sesame seeds), chopped nuts (such as peanuts, pecans, or walnuts), or a combination

Melt the chocolate chips and optional coconut oil in a small bowl in the microwave or in a very small (preferably nonstick) saucepan over very low heat.

While the chocolate chips are melting, spread the top of one of the rice cakes with the peanut butter. When the chocolate chips are fully melted, stir well, then drizzle half the chocolate over the peanut butter in an random pattern. Spread the remaining chocolate over the top of the other rice cake, then sprinkle with the seeds and/or nuts.

Serve at once or chill briefly in the refrigerator or freezer, just until the chocolate is firm. Makes 1 or 2 servings.

10 Comments

Crystal Spence

11/9/2016 11:37:40 am

Hi Jo!

Thank you for this yummy looking recipe! Will definitely be trying it.

I'm wondering if you can help with a question: Do you know how vegan protein powders digest for those with IBS? or can you inform me of any anecdotal evidence that you've perhaps heard.I buy the Iron vegan sprouted protein powder made from organic & raw brown rice, amaranth, quinoa, millet and pumpkin seed powder. It is sweetened with stevia only and has no carbohydrate in it.
I suspect the powder may be irritating my colon, however I am not sure. Any advice would be very appreciated.

I just bought your book and have already tried some of the recipes! I LOVE the ginger glazed tempeh filets and the pb banana instant breakfast drink :)

Jo Stepaniak

11/9/2016 01:09:03 pm

Hi, Crystal. Thanks for your comment! I'm so glad to know you're enjoying the book and the recipes you've tried so far.

Because all plant-based foods (other than oil) contain some measure of FODMAPs, concentrated sources, such as protein powders, could potentially cause symptoms, especially if consumed in large amounts. If you want to boost your protein intake, especially if other sources of concentrated plant protein, such as legumes and nuts, are difficult for you to digest, a low-FODMAP protein powder could be a valuable addition to your diet. That said, if you suspect the powder is triggering your symptoms, stop using it for several days to see if your symptoms improve. Then try it again but in much smaller portions. For example, start off with one-quarter of the recommended serving size. Stick with that smaller portion for a while to see how it agrees with you before gradually increasing the amount. If your symptoms return, cut back on the powder again or stop using it completely.

I noticed that this particular brand contains xanthan gum. Although gums aren't generally considered high-FODMAP ingredients, they have been known to trigger symptoms in some people, especially when ingested often or when they're combined with other gums or are consumed in larger quantities. So it's possible the gum is what's problematic for you. If so, cutting back the serving size considerably should help.

11/10/2016 11:33:04 am

Hi Jo,

Thank you! I will try cutting back on my protein powder to see if that helps. I thought it might be the drying aspect of protein powders, but maybe you're right about the xanthum gum.
I've been having 2 shakes per day, thinking that it would be the easiest and most digestible way to get more protein in. Maybe not.
I have a smaller appetite so low volume higher protein foods are the best way to go. I'm also a runner, so doing my best to build muscle mass.

It's all a big experiment in learning about your own unique body and foods/beverages that agree/disagree with IBS. Sigh.

11/10/2016 12:29:23 pm

Hi, Crystal.

Yes, it's a constant challenge figuring out what our bodies can tolerate. Two shakes a day might be too much of the powder. Also, check what else is in your shakes (if you're adding fruit or other items, for example), as you might be "overdosing" on those as well.

I get filled up quickly too, so I understand what you're talking about. Perhaps try smaller meals, but have them more often, spread throughout the day. And test out small portions of whole high-protein foods, such as canned lentils or chickpeas, cooked quinoa, peanuts and other low-FODMAP nuts or seeds, peanut powder (which is high in protein, low in FODMAPs, and low in fat), and tempeh.

11/10/2016 11:42:55 am

One last question: I know you state in your book that a gastrointestinal infection can instigate or worsen IBS, but parasites contribute to it?

When I was travelling in Australia I developed a horrible parasitic infection and was on Tinidazole for a while to eradicate it. Ever since then, I'm not sure if I'm imagining it, but I've never been the same.

Thoughts...

11/10/2016 02:57:54 pm

Honestly Jo,

Your book is revolutionary and a savior! :)

Thank you for the high protein ideas as well. It's funny, as before I even found your book, instinctively, having anymore that 1/4 cup beans felt wrong and I couldn't ever seem to digest anymore than that without gurgling, gas, bloating, etc.
Just proves now why this was happening! I love learning.

11/10/2016 01:12:12 pm

It's important to make sure the parasites have been fully eradicated. Parasite infections can mimic IBS symptoms. That said, post-infectious IBS is real and can last from a short while to many years. So it's very possible the infection you contracted instigated your IBS.

11/10/2016 03:07:00 pm

Well, I was in Australia in 2009 so not sure if I would still be affected my the parasite infection still... I had antibiotics to kill it.

Possibly my digestive nerves could have been damaged from that time and other infections (campylobacter being one of them more recently) I've had since then. My gut is my weakest link.

I feel like I've tried everything to heal my gut and nothing has worked or been the cure all. I'm excited to see if a low- FODMAP diet is the missing piece of the puzzle.

11/10/2016 04:18:55 pm

Thanks so much, Crystal, for your kind words!

If the infection was that long ago, you're probably still experiencing symptoms from the damage it caused rather than the effects of the actual parasites, or it's the aftereffects of the campylobacter infection. It sounds like you and your gut have sure been through the mill!

I too hope the low-FODMAP diet will be the missing puzzle piece to help you start to feel better. Bear in mind that it's not a cure -- but it's a very valuable means to narrow down our triggers so we can reduce or eliminate them and begin to get some relief from our symptoms.

11/11/2016 12:03:37 pm

Yes, my poor gut certainly has been through the mill!! It definitely needs some healing.

I'm just recovering from a flare-up at the moment after over-doing it on a treat made from unsweetened shredded coconut. The book may not be a cure, but It's certainly helped narrow down that coconut (in this form) is a trigger food for me. It's likely to do with the portion size, as you state too.

Thank you for all your help and support, Jo !

Crystal :)

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