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PASPAS snack bars
      06/30/21 05:04 PM

Reged: 08/10/18
Posts: 2


“PASPAS” snack bars

These take a bit of dedication to make; however if you’re a health nut like myself with IBS, it will be well worth the effort. Their name comes from the first letter of each of the first six ingredients (Prunes, Apricots, Sunflower seeds, Pumpkin seeds, Almonds, Sesame seeds). They are well-tolerated by most people with or without IBS (and some of us think they taste pretty good too!) They will definitely fill you up (with soluble fiber) and give you some long-lasting energy. They will also help satisfy sugar cravings in a healthy way.

You will need a food processor and a coffee grinder. A digital kitchen scale and a food dehydrator are strongly recommended as well. If you’re not overly concerned about exact measurement, skip the kitchen scale and use the approximate measurements in the recipe. If you don’t have a dehydrator, you can use your oven at its lowest setting. (Temperatures higher than 150F will destroy some of the vitamins, but they will still be pretty healthy. One time I even used a shop light with a 100-watt bulb in the oven with the door cracked open and the heat turned off. The dehydrator is much preferable!)

I buy the ingredients from the bulk bins at WinCo. If you are fortunate enough to have a WinCo nearby, this recipe should cost about $12 per batch of 40 ($0.30 each) or $36 for 3 batches.


Item ... Buy (3 batches of 40 - 120 bars):

Prunes ... 3 lb 1 oz
Dried apricots ... 2 lb 4 oz
Raw sunflower seeds ... 2 lb 4 oz
Raw pumpkin seeds ... 0 lb 13 oz
Raw almonds ... 0 lb 13 oz
Hulled sesame seeds ... 0 lb 13 oz
Dried blueberries ... 0 lb 13 oz
Golden flax seeds ... 0 lb 13 oz

Other ingredients needed:

About 4 Tbsp sea salt
¾ tsp iodized salt

Step 1. Soak all the nuts and seeds EXCEPT flax seeds separately in bowls of warm filtered salt water (enough to cover the nuts/seeds plus an inch or two) - Use 2 tsp sea salt per smaller bowl, and 2 Tbsp for the sunflower seeds).

Soak at least 8 hours or overnight.

(Refrigerate flax seeds if keeping for more than a few weeks; DO NOT SOAK!)

Step 2. Discard any floaters. Rinse all seeds/nuts thoroughly in a colander or strainer to remove the phytic acid; this will greatly improve digestibility, nutrition and taste.

For sesame seeds, use a coffee filter in a strainer to rinse. Dry sesame seeds on paper towels in the dehydrator.

Step 3. Dehydrate nuts/seeds for at least 48 hours at approximately 100F. Break up any clumps after about 6-8 hours of drying, and rotate trays. Nuts/seeds should be crisp.

After this step you may store them however you wish; I like to refrigerate them (as well as the dried fruits), but this is not necessary for any of the ingredients except the flax seeds, and then only if you need to store them longer than a few weeks.

Step 4. You will need a 4-oz capacity coffee grinder. I use the HadinEEon one ($42 on Amazon) which has a removable bowl and suction cups on the bottom.

Grind on low speed until finely ground, approx. 15-20 sec:

Scant 1/3 cup pumpkin seeds (42g/1.5 oz)
Scant 1/3 cup almonds (about 42 almonds, 42g/1.5 oz)

Empty into food processor. (Any almonds that didn’t get fully ground can be returned to the bowl and ground with the sunflower seeds)

Grind on low speed until finely ground, approx. 10-15 sec:

Rounded 3/4 cup sunflower seeds (112g/4 oz)

Empty into food processor.

Grind on low speed until finely ground, approx. 10-15 sec:

Scant 1/3 cup sesame seeds (42g/1.5 oz)
Scant 1/3 cup flax seeds (42g/1.5 oz)
1/4 tsp iodized salt (1.5g)

Empty into food processor.

Step 5. Add the following to the food processor:

Scant 1/3 cup dried blueberries (42g/1.5 oz)
18-22 dried apricots (112g/4 oz)
26-30 prunes (154g/5.5 oz)

(You’ll want to squeeze each prune first to make sure the pit has been removed. This last part is the messiest, so you’ll have to wash your hands afterwards.)

Blend using blade attachment for about 45-55 seconds (you’ll know it’s been long enough when the color darkens and the mixture begins to clump together). Don’t over-mix, or it may become too sticky.

Dump into very large mixing bowl.

Step 6. Repeat steps 4-5 two more times.

Mix all three mini-batches together, then dump into 12”x8” pan lined with parchment paper.

Press mixture evenly into pan. I like to use an empty loaf pan to press with at first, and then I cover it all with plastic wrap and press the mixture down some more with my fingers.

Refrigerate at least 2 hours. Pull out of pan and divide into 40 bars (1.6oz / 44g each). The easiest way is to use a large butcher knife, cutting only halfway in (but all the way down) with each stroke and then sliding the knife out horizontally. Spray knife with cooking spray if necessary.

I wrap them individually (I buy perforated rolls that tear off into 6” squares) so I can quickly and easily take them on-the-go, but this is not necessary. You may otherwise just put them back into the pan and cover it with plastic wrap, or put them into a Rubbermaid container.

I like to refrigerate them for freshness, but they will last several weeks (or more) unrefrigerated. Some people think they taste better at room temperature.

If refrigerating for long periods of time, you’ll want to use Tupperware to keep out fridge odors (even if you individually wrap them).

If you wish to make more at one time: Mix up a fourth mini-batch, use a 13x9 pan, and cut into 48 bars.
If you wish to make less: Make only two mini-batches, use an 8x8 or 9x9 pan, and cut into 25 bars.

Now for the payoff!

Each “Paspas” bar made as directed should contain the following approximate nutritional amounts, based on the USDA website (multiply everything by 1.111 for a batch of 48, or 1.067 for a batch of 25):

Nutrition Facts

Serving size 1.6 oz (44g)
Servings per container: 1
Amount per serving / % Daily Value

Calories 184
Total Fat 10.5g / 14%
Saturated Fat 1.1g / 8%
Trans Fat 0g

Cholesterol 0 mg
Sodium 47 mg / 3%
Dietary Fiber 4.4g / 15%
Potassium 337 mg / 7%
Total Carbohydrate 21.2g / 8%
Sugars 15.3g
(Includes 0g Added Sugars)
Protein 5.1g / 10%
Vitamin A 398IU / 13%
Vitamin C 1.1 mg / 1%
Iron 1.9 mg / 11%
Calcium 66.9 mg / 7%
Vitamin K 9.6 mcg / 8%
Vitamin E 4 IU / 27%
Thiamin 0.12 mg / 10%
Riboflavin 0.11 mg / 8%
Niacin 1.7 mg / 11%
Vitamin B6 0.19 mg / 11%
Folate 30.5 mcg DFE / 8%
Pantothenic Acid 0.67 mg / 14%
Magnesium 66.9 mg / 16%
Phosphorus 209 mg / 17%
Zinc 1.3 mg / 11%
Selenium 9.1 mcg / 17%
Copper 0.41 mg / 45%
Manganese 0.5 mg / 22%
Iodine 6 mcg / 4%

(Not a significant source of Vitamin C, D or B12)

So they pack a pretty good nutritional punch, especially at $0.30 each (WinCo bulk bin price). Note that although they are a bit high in fat due to the nuts and seeds, these are healthy fats; they are low in saturated fats and contain no trans fat. I personally have been eating at least six bars per day for the past two months, while going light on the actual meals (which mostly have consisted of rice krispies and soymilk) but the average person will probably only want 1-3 per day, so a single batch will provide you with 2-3 weeks worth of healthy snacks (unless you share with others).



Current WinCo price per lb / bin #:

Plums, dried (prunes) $2.98 / 2152
Apricots, dried $3.01 / 2150
Sunflower kernel, raw $1.44 / 2072
Pumpkin kernels, raw $3.78 / 1512
Almonds, natural $5.48 / 2037
Sesame seeds, hulled $3.28 / 1688
Blueberries, dried $6.86 / 2171
Flaxseed, golden $1.40 / 2144

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* PASPAS snack bars
06/30/21 05:04 PM

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