Chocolate Chocolate chip biscuits – low FODMAP

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There is nothing wrong with occasional treats like this in any diet. The Dietitians Association of Australian recommends against sugar-free diets and in fact says that sugar should comprise 10% of your daily energy needs!


  • 125gm/1/2 cup unsalted butter
  • 1/2 cup packed brown sugar
  • 1 large egg
  • ½ tsp vanilla extract or Cointreau (!)
  • 1/2 – 1 cup white rice flour (depending on how wet the mixture is – I used 1 cup)
  • ½ cup brown rice flour
  • ½ cup tapioca flour
  • 3 tsp gluten free baking powder (baking powder results in a more tender biscuit)
  • 1 tsp Xanthan gum (this gives a cakey soft inside)
  • pinch of salt
  • 1/4 cocoa (cocoa in large quantities is a FODMAP so leave out if chocolate is a problem for you)
  • 3/4 cup dark chocolate drops

You can replace 1/2 cup of the brown rice flour with an equal quantity of tapioca flour for an even softer texture.


Heat oven to 180°C/350°F. Cream together the butter and sugar until light and fluffy.  Add the egg and beat again until well incorporated.  Add the vanilla or Cointreau and mix in.

Sift all the dry ingredients together in a separate bowl. Thoroughly mix the wet ingredients with the dry until a stiff dough forms. Add the chocolate drops and mix in.

Dough ready for the oven...
Dough ready for the oven…

Line two baking trays with baking paper.  Roll the mixture into balls about the size of a ping pong ball and place on the trays. These biscuits do not spread much, so flatten them to the size that you want your finished biscuits to be.

Straight out of the oven!
Straight out of the oven!

Bake for 10 – 12 minutes. Cool on the trays for a few minutes until they harden, and then on a wire rack until they cool completely. Store in an air-tight container for up to a week (if they last that long!!)










Recipe adapted from Suzanne Perazzini –



Gluten free Raspberry Coconut Tea-cake (also low FODMAP)

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A delicious, easy and quick cake for afternoon tea! As I noted in the Chocolate Chocolate Chip Cookie Recipe, there is nothing wrong with occasional treats like this in any diet. The Dieticians’ Association of Australia recommends against sugar-free diets and in fact says that sugar should comprise 10% of your daily energy needs! So enjoy a piece of cake now and then….

Finished Coconut Raspberry CakeFinished Coconut Raspberry Cake
Finished Coconut Raspberry Cake


125g butter
1/2 cup sugar
1 tsp vanilla extract
1 cup gluten free flour (or use a mix of rice flour, potato flour and tapioca flour – see NB below)
1 heaped tablespoon coconut flour
3/4 cup lactose free milk (or rice or soy milk. If using soy milk it must be made from soy isolate as whole bean soy milk is not low FODMAP)
3 tsp gluten free baking flour
2 eggs
1/2 cup fresh or frozen raspberries


Preheat oven to 200C. Line a round 23cm baking tin and grease the sides. This does not need to be a very deep tin as this is not a large cake!

Cream butter and sugar and add vanilla extract. Beat in the eggs one at a time.  Add the

Adding the coconut flour and milk
Adding the coconut flour and milk

flour and baking powder and beat slowly at first and then on high for 1-2 minutes.  Add the coconut flour and 3/4 cup milk. Again beat them in gradually and then beat for another 1-2 minutes on high. Add all the milk even if it seems too much as coconut flour is very absorbent. You should have a smooth batter that is not runny but drops easily from a spatula.

Spoon into the lined tin and smooth the

Placing the raspberries on top
Placing the raspberries on top

mixture flat. Scatter raspberries on top or make a nice pattern as I have done! Press them slightly into the batter (they will sink slightly as the cake cooks.) Cook for 35-40 minutes until golden brown or
until a skewer when inserted comes out clean. Cool in tin until lukewarm and invert on to a towel or rack, place a serving plate on the base and flip cake the right way up.

Dust with gluten free icing sugar if you wish. Serve warm. Lovely with a cup of tea!

NB. If using a mix of your own flours, use a ratio of one cup of fine rice flour to 1/3 cup potato flour and 1/3 cup tapioca flour. Add 1/2 tsp Xanthan gum if you have some. Mix together using a whisk and sieve to mix several times.

Triple Layer Chocolate Caramel (date) Peanut Slice

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This is my attempt at making a more healthy version of chocolate caramel slice (my favourite slice as a child). Since condensed milk is off the menu, as is lots of chocolate, I thought a no-bake, almost gluten-free version, full of nuts with just a little sweetness would be a healthier, lower GI option. See what you think!

Layer 1

1.5 cups rolled oats
1 cup walnuts
1/2 cup coconut oil
1/4 cup brown rice syrup (you could also use golden syrup)

Process together in a powerful  food processor until it forms a homogenous mass or ball. Spread over the base over a square cake tin lined with baking paper. Use the back of a spoon to get a thin even layer. Put in freezer as you prepare the next layer.tin

Layer 2

700g – 1kg medjool dates, pipped and cut into pieces

Medjool Dates
Medjool Dates

1- 1.5 cups boiling water
4 – 6 pinches gingerbread spice or powdered ginger

Stone the dates and cut into pieces. Put into a dish and add the boiling water. Mash down with a fork and leave to soften. Stir and try to combine the water and dates. Add the spice. Process in a food processor if needed to make a date paste.Get the first layer out of the freezer and spread this date paste over the first layer but don’t go right to the edges. Place back in the freezer.

Layer 3

3/4 jar of Mayvers chocolate peanut butter (or use regular nut butter and up the cocoa and walnuts)
1 cup rolled oats
1/2 cup walnuts
2 tablespoons of cocoa

some raw ingredients
some raw ingredients

1/4 cup brown rice syrup (you could also use golden syrup)

Process all ingredients until a sticky crumb forms. Ad more walnuts or rice syrup if the mixture is too dry. Crumble this mixture over the first two layers and then gently push down with a spoon or your hands to cover the date layer and stick it together. But don’t let the date layer squeeze through!  Refrigerate.

When completely cold, cut into (very) small squares. This is a high protein, high (good) fats snack that will fill you up. It is only suitable for a low FODMAP diet in small  quantities due to the large amount of nuts and some dried fruit and not everybody will be able to tolerate it. It is yum though!

Chocolate Caramel (Date) Slice
Chocolate Caramel (Date) Slice

Low FODMAP Muesli Bar (worth eating!)

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These muesli bar are delicious and cane sugar free. They contain moderate amounts of nuts, seeds and a little dried fruit so are not suitable for the elimination phase of the Low FODMAP diet. However if you know you handle some of these things, they makes a delicious change from the usual gluten free brownies or cupcakes so often found  in cafes.

They are also coeliac friendly in that they contain no wheat, barley, rye, oat or spelt. (You would however need to use 1 cup of rice syrup rather than half barley and half rice and of course check all other ingredients to ensure that they haven’t been contaminated with gluten. They are very filling!)


2 cups brown rice flakes
1/4 cup LSA (Linseed, Sunflower Seeds and Almonds ground up) not essential
1/4 cup sesame seeds
1/2 cup sunflower kernels
1/4 cup pumpkin kernels
6 dried apricots finely sliced

Aldi Cranberries - sweetened with sugar
Aldi Cranberries – sweetened with sugar

1/4 cup dried cranberries sweetened with sugar only NOT high fructose corn syrup
1 cup gluten free plain flour (I used my own mix containing Xanthan Gum)
135g butter
1 cup brown rice malt syrup
1 egg
2 tsp gluten free baking powder

Rice Malt Syrup - alternative to sugar
Rice Malt Syrup – alternative to sugar


Thoroughly mix well all dry ingredients in a large mixing bowl. Make a well in the centre.

Melt the butter and syrup in a pot over a low heat and when liquid, beat in the egg and baking powder. Pour immediately onto the dry ingredients and mix well. Press into a leamington tray lined with baking paper and bake for 20 mins at 180C fan forced or 200C.

Cut into muesli bar sized fingers or squares whilst still hot and leave to cool in the tin. Break apart when cool.

FODMAP Muesli Bars
FODMAP Muesli Bars

These muesli bars are nutty but not terribly sweet to my taste. A good thing I think!

Low Fructose Chocolate Fudge Balls

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And just for something to make on a Saturday afternoon….(good for lunch boxes!)

Low Fructose Chocolate Fudge Balls

All quantities are approximate!

Chocolate Coconut Balls
Chocolate Coconut Balls


In a food processor place the following:

  • 1 cup oatmeal (if you can tolerate oatmeal. Do not use if coeliac.)
  • 1.5 cups walnuts
  • 3 tbsp chia seeds
  • 3 tbsp sesame seeds/pumpkin kernels
  • 1 cup shredded coconut
  • 1/3 jar rice malt syrup
  • 1/2 cup cocoa
  • 1 tbsp vanilla extract
  • 1/4 jar coconut oil (solid in cooler months)


Pulse to break up nuts. Add all other ingredients and process until well combined and the mixture forms crumbs. Press some of the mixture together. It should stick to itself so you can roll it into balls. If not, add more rice malt syrup and maybe a little more coconut oil. If too wet, add a little more oatmeal and/or shredded coconut. If not  sweet enough, add a little more rice syrup. You get the idea! It should be a fudgey sticky but still firm mixture when you have finished playing.

Now leave the mixture to sit as the chia will expand and suck up some of the liquid! 10 – 20 minutes will do it. Roll into balls either the size of marbles or golf balls depending of how greedy you are and press shredded coconut around the balls. Refrigerate until firm enough to eat.

Makes 12 – 20 depending  on size.

This contains lots of healthy fats and is VERY delicious. It will fool your fructose eating friends. It could be made gluten-free for coeliacs by substituting the oatmeal for a gluten-free cereal, and checking all packets to make sure all other ingredients are labelled “gluten free”. This would give a similar result. I have also made this with Buckwheat puffs (they are only medium fructose friendly though) and rice flakes (but this gave a slightly crunchy result!).

The picture actually shows the version made with rice flakes and pumpkin kernels.

Inside of Chocolate Fudge Ball
Inside of Chocolate Fudge Ball

Christmas is coming…

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Here is a wee taster of some Christmas recipes that are coming. This is one of my favourites. If you whisk the mixture it makes fluffy airy truffles, left unwhipped they are thick are rich – take your pick….truffles

Boozy Christmas Truffles Recipe


9oz (225g) 70% cocoa solids dark chocolate
6floz (178ml) double cream
3tbs dark rum (or cointreau)
a good cocoa powder
small fancy paper cases

Put the cream into a heavy saucepan and bring to the boil very slowly. Break the chocolate into pieces. Remove the cream from the heat and add the chocolate to it Stir with a wooden spoon until the chocolate has melted. Cool a little and add the rum. Leave to cool in the fridge for 30 minutes. Whisk until well-thickened and then return to the fridge and chill until the mixture is firm enough to be rolled into balls. Dust a board and your hands with some cocoa powder and roll the mixture into balls. Roll the balls in a saucerful of the cocoa powder. Serve the Truffles in the paper cases.

Oh my little dumpling! (Golden Syrup Dumplings)

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As far as I can tell, Golden Syrup Dumplings (GSD) appear to have been made since colonial times in Australia. Composed as they are from the most basic ingredients; flour, sometimes an egg, milk to make a dumpling dough; and some golden syrup (“Cockie’s Joy”), sugar and water to make a poaching syrup, they could be made anywhere from a kitchen to a campsite.  Ingredients could be stretched to fill empty tummies in hard times and made richer in good.  It has been interesting looking at the way that the recipes for Golden Syrup Dumplings have changed from the 20s to the present day. The poaching syrup particularly began as boiling water with the addition of a few spoons of golden syrup and maybe some sugar and butter.  Today it is a veritable toffee – almost too thick to get off the spoon!

Lyle's Golden Syrup Can
Lyle’s Golden Syrup Can

I started collecting recipes for this post thinking that Golden Syrup Dumplings were something that just my Mum and little sister were obsessed with.  Because really fluffy dough lumps in syrup? Who else likes desserts like that any more?

Well the answer is,  a LOT of people. Many people have fond memories of their nana or grandma making Golden Syrup Dumplings for them. Of being made to eat every scrap on their plate before the Golden Syrup Dumplings came out of the pot! So this post includes recipes I have sourced from publicly available newspapers and recipe books of the time. But it also includes recipes given to me by friends who have their nana’s recipe still.  Or one they still drag out from time to time. Golden Syrup Dumplings are not an every week thing, or even an every month thing. But when the wind is blowing icy cold and the rain is going sideways in Melbourne on a Saturday afternoon, this is the recipe that you pull out, along with a tub of vanilla ice-cream AND some cream.

And for those wheat free/fructose free, lactose free folk amongst whom I now include myself ; never fear, I have you covered.  The recipe did require some tweaking.  I got some variations that others had posted on the inter web and started experimenting. I like to think that I’ve come up with an acceptable variation which, alongside a tub of lactose free vanilla ice cream or yoghurt will do the job, because its the syrup that really matters. And golden syrup and water and butter is lactose and fructose friendly – aaaahhhh. So here is a run down of the eras and recipes. Note the changes.

What I want to know is do you have a secret family obsession for Golden Syrup Dumplings? Have you been hiding it all this time? What’s your recipe??? Are you prepared to give it up? Send me a comment – go on..

The 1930s

D’Arcy recipe

My Grandfather’s Household manual from 1933 however does NOT include a recipe for these, maybe they were too downmarket??? (It was printed in London after all….)

However newspapers of the 1930s include these recipes:

  • The Daily News (Perth, WA : 1882 – 1950), Thursday 14 January 1937, page 10 
    Golden Syrup Dumplings Recipe 14 January 1937

    Golden Syrup Dumplings Recipe 14 January 1937

  • As well as one from The Argus, Wednesday 23 August 1939 
    Golden Syrup Dumplings Recipe 23 August 1939

    The Argus (Melbourne, Vic. : 1848 – 1957), Wednesday 23 August 1939

The 1940s

The 1940s newspapers included recipes for the dumplings, and I assume that they were a wartime staple.

  • Golden Syrup Dumplings Recipe 19 July 1941

    Golden Syrup Dumplings Recipe 19 July 1941

The 1950s

Their popularity continued in the 1950s, although as I noted, the recipes over the decades get richer…..

  • This from The Adelaide “Chronicle”, Thursday 6 August 1953, page 36 
    Golden Syrup Dumplings 6 August 1953

    Golden Syrup Dumplings 6 August 1953

  • This from The Queensland Times (Ipswich), Tuesday 6 March 1951, page 4 
    Golden Syrup Dumplings 6 March 1951

    Golden Syrup Dumplings 6 March 1951

  • This from the Adelaide “News”, Wednesday 7 July 1954, page 21 
    Golden Syrup Dumplings Recipe 7 July 1954

    Golden Syrup Dumplings Recipe 7 July 1954

And for some modern recipes…

Despite the fact that only families of English and Irish descent in Australia seemed to know about Golden Syrup Dumplings, this first recipe is from a Polish family, the Pregowsi family, so here is their recipe – a pretty standard one:

Pregowski recipe

  • A Polish family version of Golden Syrup Dumplings 
    Polish Golden Syrup Dumplings

    Polish Australian Golden Syrup Dumplings

Lowrie recipe

  • The next recipe is from the Lowrie family from country Victoria, again a pretty popular dessert in their family: 
    Lowrie Family Recipe – Bob Hart 3AW

    Lowrie Family Recipe – Bob Hart 3AW

The modern Australian Women’s Weekly Recipe

I won’t print it here, but you can easily find it on the web. As I intimated, in the syrup they specify a LOT of golden syrup but it is delicious. It’s definitely more of a treat dessert than the poverty inspired simple dumpling cooked in sweet water which begat this dish. And aren’t we glad!

And my gluten free (lactose free almost) recipe for GSD

Golden syrup dumplings
Golden syrup dumplings

Since I have now joined the growing band of people who cannot eat wheat or sometimes dairy, my recipe in this post is gluten and lactose free. I won’t go on about it, it’s boring, but if you ned to eat this way, I think this recipe may hit your sweet spot! If not, play with some other flours, there are plenty of other gluten free recipe sites out there.

  • Ingredients
  • Specials
  • 190g (1 1/4 cups) gluten free Coles plain flour
  • 2 1/4 tsp baking powder made without wheat! (I used “Ward’s Baking Powder)
  • 30g butter, chilled, chopped (butter has very little lactose but use margarine if concerned)
  • 80ml (1/3 cup) lactose free milk
  • 80ml (1/3 cup) golden syrup *
  • I would serve with a small amount (1 tablespoon Greek yoghurt as again this contains little lactose, but again this is a personal preference. Obviously ice-cream is out unless you want tummy aches all round
        • 500ml (2 cups) boiling water
        • 185ml (3/4 cup) golden syrup
        • 100g (1/2 cup, firmly packed) brown sugar
        • 40g butter (or margarine)
Sauce ingredients measured and ready to go
Sauce ingredients measured and ready to go

These were a little stodgy, as gluten free cakes and puddings often are, but still delicious!