I’m a huge fan of making s’mores around the campfire. This recipe gives you that roasted marshmallow fix without the sugar or the hassle of making a campfire!
As an Amazon Associate, I earn from qualifying purchases.
Table of Contents
Ingredient notes for this s’mores bar recipe
For this recipe, there are two brands of marshmallows that I recommend. My favorite is ChocZero brand sugar-free marshmallows. They sell out quickly, so when I can’t get them I use Max Mallow marshmallows. The Max Mallow brand does contain a little bit of erythritol, which not everyone can tolerate, but I find them tolerable. You could omit marshmallows from the recipe and still have a tasty bar.
For sweetness, this recipe relies on ChocZero’s sugar-free maple syrup and dark baking chips. I trust ChocZero’s products because they are free of sugar alcohol and erythritol.
This recipe also calls for Sunflower flour and grain-free baking powder and I’ve linked my favorite brands. Sunflower seeds are lower in histamine, salicylates, and oxalates, so they are a great choice for many people with MCAS.
What is MCAS?
Mast Cell Activation Syndrome (MCAS) is a chronic condition that affects all organ systems. MCAS is serious and disabling and people with MCAS experience often significant and debilitating symptoms daily, including anaphylaxis, which can be fatal.
MCAS is often found in combination with other chronic conditions such as Ehlers-Danlos Syndrome (EDS) and Postural Orthostatic Tachycardia Syndrome (POTS).
Frequently healthcare providers do not know about MCAS, and the tests for MCAS are problematic because they are not uniformly reliable. MCAS can be difficult to manage. Treatments include blocking mast cell mediators with anti-histamines and mast cell stabilizers, as well as avoiding triggers.
Check out this post on how to manage MCAS.
Why this s’mores bar recipe?
This recipe is low in carbs, higher in fat, protein, and fiber, while still being lower in histamine and histamine-releasing foods, lower in oxalates, free of nightshades, grains, and gluten, and many of them also contain histamine-lowering foods. To learn more about the lower histamine Keto diet click here!
Chocolate can be a trigger for some people with MCAS or salicylate sensitivity, and if you fall into that camp this can be a special treat once in a while.
The bucket theory
The Bucket Theory offers a helpful analogy for understanding symptom reactions with MCAS.
Think of your body as an empty bucket that you want to keep from overflowing. Different foods and activities fill your histamine bucket at different speeds but they combine to form the total level of histamine in your body (how full your bucket is). A fuller bucket means you have more histamine symptoms. When you manage triggers, reduce exposure to known triggers, and take medications and supplements to reduce histamine, you can manage the level of your bucket.
Know your typical symptom progression
Knowing your symptom progression in a symptom flare is the key to developing your own rescue plan. In this post, I discuss how to determine your own symptom progression. Once you know what typically happens in your symptom progression you can design a rescue plan to address those symptoms.
Get my free ebook, symptom log, and meal plan!
Want a tool to easily keep track of your symptoms? Sign up for my newsletter and you will receive my free 50-page ebook of lower-histamine, grain-free, sugar-free, Keto recipes, my free symptom log, and a free two-week meal plan!
Here’s the recipe for lower histamine s’mores bars!
Lower Histamine S’Mores Bars
Ingredients
- 1⅔ cup sunflower seed flour
- ¼ cup coconut flour
- ¼ cup ChocZero Sugar-Free Maple Syrup
- ½ tsp grain-free baking powder such as Otto's
- ½ tsp xanthan gum optional
- 1 tsp vanilla extract
- 5 tbsp olive oil softened
- 4 each Max Mallow marshmallows, cut in half optional
- ¾ cup ChocZero dark chocolate baking chips
Instructions
- Preheat the oven to 350 degrees F. Line a square pan with a piece of baking paper. Or use a muffin tin with 12 paper liners.
- Combine the dry ingredients in a medium bowl. Add the olive oil, vanilla, and the ChocZero sweetener. Stir together until it forms a dough. Press the dough into the bottom of the pan (or divide among the 12 muffin cups and press into the bottom). Bake for about 12-14 minutes until the crust is slightly golden brown. Remove from the oven.
- Sprinkle the chocolate chips over the top (or 1 tbsp of chocolate chips onto each mini crust). Return to the oven and bake for an additional minute. Remove the pan from the oven and set the oven to broil.
- Add the optional marshmallows on top of the melted chocolate. Place under the broiler for 1-2 minutes, watching carefully, until the marshmallows are melted and slightly golden. Remove the pan from the oven.
- Freeze bars for 30-60 minutes until set. Cut into 12 squares. Wrap the bars individually for freezing, or serve immediately. Or – remove the cups from the muffin pan, consume them immediately, or freeze them for later consumption.
What do you think?
I’d love your reply below!
One thought on “#1 Dessert Bomb Lower Histamine S’Mores Bars Recipe”