Overnight Chia Oats – Low FODMAP, Gluten Free & Vegan

Overnight Chia Oats - Low FODMAP, Gluten Free and Vegan

I have a confession to make: I’m a lazy breakfaster. If that’s even a word. When I drag myself out of bed on a weekday, I’m only interested in eating something that is already made, small and light. My stomach doesn’t wake up until about 10 am on most days. Weekends are another matter… brunch, come at me!

That’s why I like to bulk make breakfasts that are ready to eat – and portable, so, if the need arises, they can double as on the go snacks.

My usual go-to breakfast in a jar would be one of any variety of chia seed pudding (recipes all found here) but I suppose I felt I was getting into a (nutritious) breakfast rut and wanted to give something else a go. I’d been meaning to try overnight oats for absolutely ages, so now was my chance.

FODMAP Notes

  1. Oats are low FODMAP in 1/4 cup servings, higher than that and you will ingest higher amounts of fructans.
  2. Chia seeds are low FODMAP. Read about them in more detail here.
  3. Banana, strawberries and blueberries are all FODMAP friendly in the amounts required.
  4. Maple syrup is 1:1 fructose/glucose, so is fructose friendly.
  5. Coconut and almond milk are low FODMAP in 1/2 cup servings, rice milk is another safe option.
  6. Desiccated coconut is low FODMAP in 1/4 cup servings, which is split into five jars.

Overnight Chia Oats

Makes 5.

  • 1 cup oats (gluten free if required)
  • 1/4 cup chia seeds
  • 1/4 cup unsweetened desiccated coconut
  • 1 1/4 cup dairy free low FODMAP milk of choice (I used coconut milk)
  • 2 tbsp. maple syrup
  • 1 medium banana
  • 1/2 cup blueberries
  • 1/2 cup diced strawberries
  • 2 tsp. cinnamon
  • 1 pinch salt

Prepare the fruit and set aside. Mix all the dry ingredients together in a large bowl with a pouring edge. Pour in the wet ingredients and stir through thoroughly.

Decide how you want to arrange the fruit in the oats:

  1. Mix them through with the other ingredients.
  2. Arrange them into alternating layers with the oat mixture.

I chose option two but either would work, depending on how much time you have. I mean, it tastes the same no matter what, right? Divide the mixture and fruit over five jars and refrigerate overnight before serving. The oats and chia seeds will soak up much of the liquid and soften in the process, the sweetness from the fruit will also seep into the mixture and the oats can be served cold straight from the fridge or even warmed up for a couple of minutes (as long as it’s in a microwave safe jar).

Enjoy! Now you can take an extra five minutes for yourself every morning.

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Pumpkin Spice Pancakes – Low FODMAP, Gluten Free and Vegan

Pumpkin Spice Pancakes - Low FODMAP, Gluten Free, Egg Free, Dairy Free and Vegan

Well, a lot has happened since the start of January, which is why nothing has been posted here. We bought a house, packed up our rental, moved everything and are now planning improvements on our new home. We also went through a hasty visa renewal process and have applied for permanent residency, so my spare time to actually blog about what we’ve been cooking has been zero. Unfortunately, I lost some of the scraps of paper I’d written stuff down on, so now I just have photos of food I can’t remember the ingredients to. Well done, me.

To ease myself back into blogging, and to test how good the lighting is around our new house (best lighting of any place yet, hooray!), I decided to cook up some pancakes with what little we have in our just-moved pantry. I had no bananas to make my usual breakfast staple of banana oatcakes, so I had to improvise. Luckily, we had a tin of pumpkin puree lying around and we’d run out of frozen stock, so it wasn’t going to be made into soup any time soon.

Pancakes it was, then!

FODMAP Notes

  1. Pumpkin in general has been given a low FODMAP rating in servings of 1/4 cup and a moderate rating in servings of 1/2 cup. This recipe keeps the serving at 1/4 cup per person, so is considered FODMAP friendly.
  2. Oats are given a low FODMAP rating in servings of 1/4 cup, which is split between two servings in this recipe. Oats that have been processed separately than wheat are gluten free but naturally contain a protein called avenin, which is similar enough to gluten that some with coeliac disease will still react. If this is is you, replace the oat flour with quinoa or buckwheat flours, which are safe in 1/4 cup servings.
  3. Chia and flax seeds have recommended servings of  2 tbsp for those with IBS, to limit a potentially problematic fibre intake, regardless of FODMAPs. This is split in half in this recipe, so should be safe.
  4. Maple and rice syrup are low FODMAP sweeteners, with a glucose content that is either equal to or greater than fructose content.
  5. I used coconut milk, which is low FODMAP in 1/2 cup servings and otherwise higher in sorbitol. You could also use any other milk that you tolerate, such as rice or almond milk.

Pumpkin Spice Pancakes

Serves 2.

Pancakes

  • 1/2 cup pumpkin puree
  • 1/4 cup oat flour
  • 1 tbsp. chia seed meal
  • 1 tbsp. flax seed meal
  • 2 tbsp. maple syrup or rice syrup
  • 1/4 cup dairy free/low FODMAP milk of choice (plus a little extra if required)
  • 1 pinch salt

Candied Walnut Topping

  • 1/2 cup walnuts of pecans, roughly chopped
  • 2 tbsp. maple syrup or rice syrup
  • 1 tbsp. unsalted butter or coconut oil (dairy free/vegan option)

Mix the chia and flax seed meals with the syrup and low FODMAP milk of your choice and let them sit for 5 minutes. Next, add in the salt, pumpkin puree and the oat flour and mix thoroughly. You don’t need to use a blender, although it does make the job easier. The problem is you need to clean it!

Heat your pan to a medium heat and divide the mixture into four parts. Spread them out into 6-8 cm diameter circles and cook for 4-5 minutes a side.

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For the optional nut topping, turn the heat to low after the pancakes have been removed and let it cool for a minute. Add the butter (or coconut oil) until it melts and then throw in the nuts and syrup and heat them all for a further 30-60 seconds. Remove from the heat and top the pancakes, pour on a little extra syrup (if you’d like) and dig in.

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Further Food: Eat Better, Go Further

Hi everyone! I’m sorry for the long break between posts but I’ll explain why in my next entry, which will be out tomorrow. Long story short, we’ve had an exciting couple of months.

I just wanted to take some time to share with you that I’ve been collaborating with Further Food, a website that encourages good health through nutritious (and delicious!) recipes. They started up last year and have grown from a handful of initial contributors (of which I was lucky enough to be one) to a community of like-minded people who aim to manage their health (and any conditions) through food.

Food bloggers like myself submit recipes and the team at Further Food tests them out and has one of their nutritionists or registered dietitians provide comments on the nutritional breakdown. A few of my recipes have been featured and I’m even working on another couple of related articles with the staff. I encourage you to head over, check out my profile and the recipes I’ve shared there…

My pumpkin pie recipe is delicious and apparently quite healthy, too! Who’d have thought?… Just kidding, I intended it to be a not-so-junky dessert.

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This cast iron cornbread recipe is a favourite of mine, it goes well with any warm and nourishing soup or stew, or even just spread with your favourite low FODMAP jam.

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This balsamic and rosemary chicken risotto is both nourishing and easily digestible, for those days when your stomach isn’t quite up to a full meal.

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These strawberry and coconut chia seed puddings pack a nutritional punch and double (actually, triple!) up as a tasty breakfast, snack or dessert. I mean, really, they’re dessert for breakfast without the guilt. You can’t beat that.

Recipes

To stay up to date on my contributions and more health-supportive recipes, like them on Facebook and sign up for their newsletter!

Cheers, guys! I’ll be back tomorrow with another healthy breakfast recipe. See you then!

How to Complete a Gluten Challenge while remaining Low FODMAP (with Seitan Recipe)

How to complete a gluten challenge while remaining Low FODMAP - NOTFROMAPACKETMIX

For reasons that I have mentioned before, it is crucial to get tested for Coeliac disease (CD) before you begin any elimination diets that cut out the gluten containing grains – this includes the low FODMAP diet, which eliminates wheat, barley and rye for the two month elimination period due to their fructan content. Oats also contain a protein called avenin, which is very similar to gluten and can also cause issues in overly sensitive individuals. There are many reasons why it’s important to be correctly diagnosed (which includes ruling possible differential diagnoses out) but I’ll expand on the most relevant to fructose malabsorption (FM) or the low FODMAP diet.

But firstly, a brief explanation of CD and non coeliac gluten sensitivity.

Coeliac disease is an autoimmune condition in which your body’s immune system reacts to the plant-protein gluten (found in wheat, barley, rye and their derivatives) in such a way that your small intestine lining becomes the target, causing damage to your small bowel and villous atrophy. Villous atrophy in turn leads to a reduced surface area for nutrient absorption, which can contribute to malnutrition, malabsorptive disorders, osteoporosis and many other secondary complications, such as an increased risk of certain cancers. To rule CD in or out, a blood test to check for tissue transglutaminase antibodies is performed and followed up with an endoscopy to confirm any damage to the small intestine.

Non coeliac gluten sensitivity (NCGS), on the other hand, is not as well understood. It is the label given to those who test negative for CD, yet are still apparently affected by gluten. One study suggests that it is not the gluten in the grains but the fructans (acting alone or in combination with the gluten) that are causing sufferers to be symptomatic. Other research hints that it might be an innate immune response, rather than the adaptive immune response of CD, which causes the reaction to gluten-full foods and leads to symptoms that are very similar to those experienced by Coeliacs. Because there is no science-based standardised test to check for NCGS, the diagnosis is one of elimination – other conditions, like CD or a wheat allergy, are ruled out but you find you still improve on a gluten free diet – and NCGS is the possibility that is left.

If you do in fact have undiagnosed CD or NCGS, the low FODMAP diet isn’t anywhere near strict enough to be considered safe for you, as after the elimination phase comes the reintroduction phase, in which you are encouraged to test out foods higher in fermentable carbohydrates – this includes offending grains, which will just make you sick again. If you have CD, you must limit your gluten exposure to basically nothing (less than 20 ppm in the USA is considered safe), so even a contaminated chopping board or deep fryer could make you sick, let alone testing out a full slice of bread. If you have already been diagnosed with CD, you can skip those foods, saving you time and gut hurt… or any of your other symptoms that are caused by gluten.

Furthermore, if you have undiagnosed CD or NCGS once you have finished the elimination phase and begin to test out wheat, rye and barley, you’ll realise that they bring on symptoms (either IBS or other) and you won’t know whether FM or CD is behind them – and to test for CD, you need to have gluten in your system for an established autoimmune reaction to be visible. If you haven’t been eating gluten for as little as two weeks, any damage from CD, or any sign of the relevant antibodies, will most likely have disappeared, meaning that you will test negative, regardless of whether you have active Coeliac disease or not. This is called a false negative.

If, for one reason or another, you find yourself having been on a long term gluten free diet, yet needing to test for Coeliac disease, there is unfortunately no other way to confirm the diagnosis than to complete a twelve week gluten challenge. Instructions vary slightly but in general, it is recommended that every day, for twelve weeks, you must consume the equivalent of four slices of bread if you’re an adult, or two slices of bread if you’re a child. This works out to be 6.0 g of gluten for an adult and 3.0 g of gluten for a child, daily.

After writing the previous post, it seems almost hypocritical to tell you that I had to complete a three month gluten challenge in 2014. You can read my diagnosis story here but, long story short, I tested negative to Coeliac disease (both the antibody blood test and endoscopy) back in 2006 but then tested positive for fructose malabsorption. However, after eating largely gluten free (I didn’t worry about minute levels of contamination), I found myself, at the beginning of 2014, experiencing worsening IBS symptoms and extreme fatigue/brain fog. Ev even asked if I was broken. Now, I felt pretty certain that the culprit was the spelt flour (non-sourdough) that I had been consuming, after reading that it was low FODMAP – note, only sourdough spelt is considered low FODMAP, I had just read inaccurate information. However, the question stood: was it the fructans or the gluten that was causing this relapse?

I know that many people out there would happily re-eliminate the spelt flour and move on with their lives – but I’m not one of them. If there’s a question, I’m the type of person who needs to know the answer. So, I spoke to my GP, who referred me to a gastroenterologist and I began a twelve week gluten challenge. However, I know that fructans in wheat (and to some extent, rye) make me sick – what was I to do? The answer to your low FODMAP gluten challenge question is: SEITAN.

Seitan is a vegan protein/meat replacement that is made from vital wheat gluten, which is normally 75-80% gluten – and coincidentally, registers as low FODMAP. Now, let’s do some maths… stand back.

  • An adult needs to consume 6.0 g of gluten per day, a child 3.0 g.
  • Let’s assume that the vital wheat gluten (gluten flour) was only 75% gluten, to be safe. However, if you can get a more pure version of it, do so, as the more gluten it contains, the less likely it is to contain any FODMAPs.
  • 6.0 g / 75% = 8.0 g, so we need to consume 8.0 g of the vital wheat gluten, daily, to ensure we are getting at least 6.0 g of low FODMAP gluten. A child would obviously only need to consume 4.0 g.
  • The recipe below is in grams, to keep it simple: 240 g of VWG will give thirty 8.0 g servings or sixty 4.0 g servings.

You could just pop your seitan chunks like a form of medicine and be done with it but it was fun to experiment with it in cooking and I probably ended up consuming more than the 6.0 g of gluten on the days when we did so… which might have contributed to my gut’s unhappiness and the fatigue.

Seitan with Italian Herbs and Spices (based off Bob’s Red Mill’s basic seitan recipe)

Seitan Dough

  • 250 ml FODMAP friendly stock or water
  • 1 pinch asafoetida
  • 1 tbsp. dried oregano
  • 2 tsp. salt
  • 1 tsp. pepper
  • 1 tsp. dried rosemary
  • 1 tsp. dried sage
  • 240 g gluten flour/vital wheat gluten

Broth

  • 1.5 L of water
  • 1/4 cup soy sauce

In a large pot (I cannot emphasise this enough, seitan balloons!) bring the broth mixture to a boil.

Meanwhile, mix the gluten flour, herbs, salt and pepper together in a large bowl. Slowly add in the stock and stir/knead until it’s a sponge-like dough. It should be tacky to the touch but not wet. Tip it out onto a well floured bench (use more gluten flour) and knead it for a minute or two, until it becomes tougher and more elastic.

Cut it into sixths, then roll them out into logs and divide each one into twenty. There you go, you now have 120 pieces and four pieces equals one daily serving of gluten for an adult.

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Place the seitan dough in the boiling water and boil for one hour. Watch how it expands – I needed to swap saucepans halfway through.

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After boiling, the seitan still isn’t good to eat. At this point, I like to think of it as “raw” meat. The flavour is nice, thanks to the spices, but the texture isn’t great. Spread the seitan out on a tray to dry, then use it in stir fries, pan fry it, bake it – it all works.

Baked seitan:

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Pan fried seitan with mirepoix as a dipping sauce:

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For those who were just curious, I hope you found this piece interesting. For those who have fructose malabsorption or IBS and need to complete a gluten challenge – good luck. I didn’t find it fun, in terms of fatigue, but I hope you fare differently. After getting back to a normal diet (still no active Coeliac disease, yay), I have learnt that I can cope with a bit of gluten every now and then, so it’s clearly not as big of an issue for me as the fructans are. Luckily, that means that I can still enjoy (proper) sourdough breads in moderation. Yum.

This post is intended for educational purposes only. Please run anything that I have written here by your doctor or dietitian (etc) to make sure it is suitable for your individual case.

In terms of FODMAPs, vital wheat gluten is generally considered low but it is not recommended for consumption during the elimination phase of the low FODMAP diet. As always, it’s best to not need to do a gluten challenge at all, by testing for gluten/wheat related conditions before an elimination diet has begun but this isn’t always possible, for a variety of reasons.

Unfortunately, you might react during a gluten challenge (that’s the point, after all); this method just minimises the chance of that reaction being due to the fructans in wheat as much as possible.

Ten Reasons to get tested for Coeliac Disease BEFORE Going Gluten Free

Ten reasons to get tested for coeliac disease before going gluten free

As many people are aware – and just as many people aren’t – gluten is a protein that is found in the grains wheat, barley and rye (and their derivatives). A very similar protein, avenin, is found in oats, and can also cause a gluten-like reaction in some very sensitive people.

Gluten is the trigger behind the autoimmune disease known as Coeliac disease and is also a known gut irritant for some people with irritable bowel syndrome (IBS) or any of the inflammatory bowel diseases (IBD). For these people, eliminating gluten from their diets is crucial to improving both their gut and overall health. For others, it might be completely unnecessary.

Now, obviously, the reasons listed below are relevant for those who have access to testing for Coeliac disease, either by blood test or endoscopy. If you, for either medical, financial or geographical reasons, cannot be tested for Coeliac and you feel like gluten-containing foods set you off, then nobody can stop you from doing what you feel is necessary, using whatever resources you can find. However, I strongly urge anyone who feels like they have symptoms, either IBS-like or other, that are related to food to go and see their medical professional of choice.

So, here are my top ten reasons to check with your doctor before you begin a gluten free diet.

  1. Coeliac disease testing relies on a reaction to gluten: Coeliac disease (CD) is an autoimmune disease in which your immune system reacts to the presence of the protein gluten as it would to an infection – with an immune response that attacks your own tissue, damaging your intestinal lining, which can cause both symptoms of IBS (pain, gas, bloating) and reactions elsewhere in the body (joint pain, headaches etc). Tests for active CD rely on looking for specific antibodies, via a blood sample, or evidence of CD specific damage to the small intestine, via a gastroscopy/endoscopy. If you have already eliminated gluten from your diet, your test results will not be reliable, as any reaction may have disappeared and you could in fact be showing a false negative.
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  2. To differentiate between Coeliac disease and Non Coeliac Gluten Sensitivity (NCGS): If you suspect that the consumption of gluten containing foods precedes your IBS or any other symptoms, it is important to know which you have. If you have CD, you know that you must be careful down to the tiniest speck of contamination – less than 20 ppm, in the USA. It is unknown how “strict” those with NCGS must be, medically speaking, in terms of gluten contamination. It might be as strict as CD, less strict, or even dependent on the individual – but if you have ruled out CD, you can then work with your doctor to decide what’s best for your own case based on current medical knowledge.
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  3. Coeliac disease is genetic: If you have CD, one of your parents must be carrying the gene and may also have an active form of the disease, which can sometimes be silent. If you have children, it’s important to know what their chances are of developing CD in the future – this includes a blood test to check for genetic susceptibility (did you pass on the gene?) and a test for active CD, if you did.
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  4. Self-diagnosis can be very dangerous; you might miss the actual diagnosis! If you are having worsening digestive symptoms, gluten isn’t the only potential cause. It could also be ulcerative colitis, Crohn’s disease, or colon cancer. Each requires proper medical management, which might include a gluten free diet but it certainly won’t be limited to it. If you are not accurately diagnosed, the repercussions to your health could be severe, if an undiagnosed condition goes untreated.
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    Following on, if you go gluten free without any testing or medical advice, you will not get the chance to hear about other potential causes. Symptomatic malabsorption of fermentable carbohydrates is now thought to be much more common that NCGS, with a study showing that those with NCGS who began to follow a low FODMAP diet had significantly improved symptoms. This is not saying that those with NCGS don’t have a real problem, just that the culprit might not be the gluten in the wheat – it might be the fructans.
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  5. Coeliac disease doesn’t just cause digestive distress: The most commonly known symptoms of CD include gas, bloating, gut cramps and altered bowel movements etc. However, long-term, unchecked CD can lead to a whole host of issues, including (but not limited to), malnutrition, lactose intolerance, osteoporosis, infertility and even an increased risk of certain cancers. It’s definitely advisable to rule CD in or out and hopefully reduce your risk of developing one of the possible secondary health issues by following a strict gluten free diet with medical assistance as required.
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  6. Save money on healthcare: In some countries, only certain medical tests are covered by Medicare (or the equivalent) or private health insurance. Chances are that you are more likely to be financially covered for a science-based diagnostic test for CD than you are for any alternative-medicine-based tests, so why not try the standard tests first and see where they get you, before going down the potentially more expensive route. A proper medical diagnosis of CD (or any other food related illness) might also mean that your school/college/university has to provide you with suitable foods, saving you money and time on meals that you might otherwise have to prepare for yourself and bring from home.
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  7. Save money on unnecessary gluten free products: If you compared the grocery bills of two people who ate the same diet, except one of those people bought gluten free versions of the processed foods (bread, cereals, pasta, sauces, cookies etc), you will find that the gluten free person spends quite a bit more. If you don’t have a medical reason for buying gluten/wheat free products, you will save a decent amount of your weekly grocery bill by buying the normal versions of the products. This goes for FODMAPs, too, though we aren’t at the point of being a fad diet and most people are still finding out about it from their doctors/dietitians etc.
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  8. Just because it’s gluten free, doesn’t mean it’s healthy: Is a doughnut healthy? Not in my eyes. Is a gluten free doughnut automatically healthier? Definitely not. If you eliminate gluten by eliminating processed gluten-full foods and replace them with gluten free whole foods and the occasional gluten free grain like rice or corn then yes, your diet will likely be healthier than before. However, if you just replace your bagels and cupcakes with a gluten free version, you are doing nothing for your non-gluten-related overall health.
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  9. Social acceptance: It’s unfortunate but many people will judge those who are self diagnosed or follow what they perceive to be a fad diet. I try to educate waiters about fructose malabsorption and the fructans in wheat (if they ask, of course) when I order a gluten free meal – partly because I want to spread awareness of fructose malabsorption and FODMAPs but also because I want to distinguish myself from those who do follow “gluten free” as a fad diet and have my dietary requests taken seriously. It’s sad that I need to do this but necessary, which I’ll explain in #10.
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  10. Food safety and cross contamination: As I mentioned in #9, wait or kitchen staff (or, sadly, even family members) might take it upon themselves to decide exactly how gluten free your meal must be. If you don’t have a formal diagnosis of CD or NCGS from your doctor, these people are more likely to slack off with the meal prep safety and feed you contaminated food, which will ultimately affect your health and wellness. This unfortunately goes for many food intolerances, even nut allergies!

Fad gluten free (or anything-free) diets are a pet peeve of mine. I try not to be too zealous about certain things in life – I don’t want to annoy friends of mine who are not interested in digestive health, after all – but when it comes to “going gluten free” on a whim, I can’t always hold my tongue. To my friends and family, I do apologise. To my readers, though, I feel it’s something that should be put out on the internet again and again, to make as many people as possible aware of the dangers of uneducated dieting.

This article is written for educational purposes only and is not intended to replace a proper medical assessment.

The FODMAP content of spelt. Is spelt low FODMAP?

Nataliya:

A thorough write-up on spelt flour. It’s a common misconception (and one that I fell prey to at the start of 2014) that spelt flour is low FODMAP.

As the Two Dietitians explain, it is lower in fructans than wheat but only proper sourdough is truly low FODMAP in 2-3 slice servings. Read their entire post for the complete details.

Originally posted on Two Dietitians do the FODMAP diet:

http://www.zoett.nl/wat-is-spelt/ products still seems to confuse people when following the low FODMAP diet as people with IBS often report they can consume spelt without experiencing symptoms. So is spelt low FODMAP? Well yes and no is the short answer as it depends where in the world you get your spelt bread from, how much you eat, the percentage of spelt flour used and most importantly whether it was baked using the sourdough process.

When I asked Dr Jane Muir who works at Monash about spelt she said “We recommend sourdough spelt bread -the sourdough process will reduce fructans and is essential”.

So there you have it the sourdough process actually lowers the fructan content in spelt making the breads low FODMAP.  At the FODMAP research team at King’s we actually recommend 100% sourdough spelt bread as a suitable low FODMAP option. However actually finding this bread product in the UK is…

View original 482 more words

FODMAP Friendly Christmas Recipe – Shortbread Biscuits

Gluten free & low FODMAP shortbread - yum

It’s that time of year again! Crack out the tinsel, put on your Chrissy hats and get ready for temptation from all corners. Fa la la la luck. At times like this, I just have to remind myself what will happen if I tuck into a traditional mince tart and walk around with blinders on.

Christmas is my favourite time to bake. Not only do I get to make gingerbread (one of my favourite things, ever) or other types of biscuits (cookies), I get to spend time decorating them and generally being crafty. I love it but I was concerned that going wheat free would ruin my fun.

Fear not, though, as shortbread will come to your rescue. This recipe will produce buttery, crumbly, sweet biscuits that taste and look just like the real thing. Your family and/or co-workers will be none-the-wiser when it comes to your Christmas party contribution.

Oh and here’s a nifty trick – use this as a gluten free biscuit pastry base for any sweet tarts you’d like to make, just roll it out to 5 mm thick and blind bake for approx. 10 minutes at 190 C, until lightly golden. Easy!

FODMAP Notes

  1. Be sure that you use BOTH a gluten free flour blend (or spelt flour, if you can tolerate it) and white rice flour – both their properties are required in this recipe, so using 100% white rice flour wouldn’t give the best results.
  2. Use coconut oil instead of butter for a dairy free biscuit.

Low FODMAP and Gluten Free Shortbread

Makes approx. 30-40 biscuits, depending on size.

  • 1 cup dextrose or 3/4 cup castor sugar
  • 1 1/3 cups/300 g softened unsalted butter/coconut oil
  • 3/4 cup gluten free flour blend
  • 1/2 cup white rice flour
  • 1 large egg
  • 1 cup gluten free flour
  • 1 cup rice flour
  • 1/2 tsp. xanthan gum or 1 tbsp. ground chia seeds
  • 1/2 tsp. baking powder
  • 1/2 tsp. salt

Sieve the sugar, 3/4 cup gluten free flour blend and 1/2 cup white rice flour into the bowl of your stand mixer and add in the butter, then beat on a low to medium speed until smooth.

Meanwhile, sieve the second cup each of gluten free flour blend and white rice flour, the xanthan gum (or ground chia seeds), baking powder and salt into a separate bowl.

When the wet mixture is smooth, scrape down the edges and add in the egg. Beat on medium until it is smooth once more, before adding in the rest of the dry ingredients and mixing thoroughly for 5 minutes. Wrap the mixture tightly in plastic wrap and refrigerate for an hour before you want to bake them.

When you’re ready to bake, pre-heat your oven to 190 C/375 F and line two or three baking trays with baking paper before rolling the dough out to approx. 2 cm (3/4 in) thickness. Cut the biscuits into 2 cm by 4 cm rectangles, or use your favourite cookie cutters to make fancier shapes and use a fork to poke holes, if you wish.

Shortbread

Bake for approx. 15 minutes, until the bottoms have browned slightly but the biscuits are still soft to the touch while warm – they will harden as they cool. I normally bake in shifts, with no more than two trays in my oven at the one time, or the heat will not circulate properly – if your oven has a fan mode, you might be able to back more at once. Just do whatever works best for your oven.

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Once the biscuits have cooled to room temperature, store them in airtight containers in the pantry for up to five days, until they are required. They do last longer but will taste a little stale – it’s best to serve them before the five day mark.

Enjoy them with a nice cup of tea and seasonal fruit – in Australia this would mean fresh summer berries, as the closest thing we have had to a white Christmas was an hail storm on Christmas morning 2006 that left a nice covering of white hail stones all over the ground. In Seattle, you might be lucky enough to get a white Christmas but they unfortunately don’t come with seasonal low FODMAP fruits – apples, anyone? – so we’d have to spread on some preserves like a strawberry freezer jam.

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