SUMMARY: This… Thanksgiving morning! Homemade Chocolate Hazelnut Spread. Actually, don’t save this for only one day; we certainly don’t! Easily make this in bulk and freeze.
Ingredients and Processing I Prefer to Use
The nut ingredients in this recipe make these bars an advanced food for those on healing diets such as SCD, UMass IBD-AID, GAPS, or PALEO. For this very reason, I recommend using these instructions to properly prepare nut and seed ingredients whenever possible to make such more easily digestible. But if you don’t do this step, no worries since the notes section of the recipe provides alternate instructions for toasting those nuts! The recipe is not SCD/GAPS legal due to the cocoa, but it is in accordance with The PRODUCE Study (a modified version of SCD), the UMass version of SCD which is called IBD-AID, PALEO and also FODMAP friendly if maple syrup is substituted for the dates; details are broken out below the recipe for those interested.
Other whole food ingredients and processing instructions contained within the recipe, that you may never have seen, include:
- Easy homemade almond milk instructions using almond flour since most all grocery almond milk contains added gum, carrageenan, or other additive type ingredients.
- Homemade pure vanilla extract instructions using only vodka and vanilla beans! Commercial vanilla extract most often contains high fructose corn syrup and other additives even if labeled “pure”. Lesson learned: read labels or better yet, just make your own. It’s EASY.
- Dates for the sweetener. Try it; you’ll love this white sugar swap. You have seen me use dates before in this top visited recipe, SCD PROTEIN BAR (SIMILAR TO CLIFF BARS) OR BITE SIZED CANDY.
- And of course, the recipe links to proper nut preparation instructions for the almond and hazelnuts. Such can be done ahead of time, in bulk, and frozen. This step is EASY and it makes nuts taste incredible – sweet with no bitterness, and they become more digestible since anti-nutrients are neutralized and enzyme inhibitors are eliminated. If you are like many of my clients, you have no clue what the significance is of what I just said. So another way of saying this is, unless you soak nuts, you will block mineral uptake, and this totally defeats the purpose of trying to eat nuts for nutrient density. If you don’t do this step however, the notes section of the recipe provides alternate instructions for toasting those nuts!
- Hot ingredients are cooled before adding to food processor plastic bowls to preclude plastic leaching toxins.
FODMAP analysis of this recipe, Homemade Chocolate Hazelnut Spread
The main issue with this recipe for FODMAP is the dates. Maple syrup (without HFCS) is low FODMAP and could be substituted, but then the recipe is not SCD/GAPS (cocoa is the deal breaker) although it would still be UMass IBD-AID safe.
Relative to the nuts selected in the recipe, they are FODMAP friendly in small quantity, which is what you would eat of this recipe anyway considering Omega 3 : Omega 6 balance loads. Note too, reputable sites conflict somewhat on nuts and FODMAPS. You can also substitute an alternative nut considering these resources:
- Monash University, Home to the creation of FODMAP, lists less than 10 almonds as a low FODMAP alternative as is less than 10 Brazil nuts. The revised Monash booklet copied here added:
- almonds (<10)
- hazelnuts (<10)
- Stanford University Medical Center’s summary of FODMAP where they list nuts (less than 10 hazelnuts, walnut, macadamia, peanut, pecan, pine) and nut butters as acceptable on a low FODMAP diet, but exclude cashews which are considered high FODMAP and thus should be avoided.
- Ohio State University Wexner Medical Center also has a decent FODMAP pdf here. They list almonds, macadamia, pecans, pine nuts, walnuts as low FODMAP.
- This Whole 30 Chart lists hazelnuts and limited almonds as FODMAP friendly based on Stanford and Monash sites.
- Additionally, FODMAP is not supposed to be a complete elimination of FODMAP long term. Rather reintroduction and learning individual “dosing” amount of the FODMAP components should result.
“Bonne Fête de l’Action de Grâce.” Although Thanksgiving is not a widely celebrated French holiday, this may be their greeting to those that do.
In health through awareness,