Chocolate Chocolate chip biscuits – low FODMAP

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!

Ingredients

  • 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.

Method

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 – www.strandsofmylife.com

 

 

Low FODMAP Muesli Bar (worth eating!)

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!)

Ingredients:

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

Method:

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!