FODMAP Friendly Christmas Recipe – Fruit Mince Pies

Fruit Mince Pies for Christmas - Low FODMAP & Gluten Free - by Not From A Packet Mix

I’m so excited to share these pies with all of you, they have been a long time coming.

Mince pies (or mince tarts, whatever name you know then by) are a Christmas staple in many Aussie households – as well as many other places that were colonised by the British, I suppose. Every year, Mum would stock up with Bakers’ Delight mince pies as soon as they were available and we’d freeze a bunch so that we’d have them well past Christmas, we loved them so much. Unfortunately, though, I had to cut them out long ago due to the extreme amounts of dried fruits, and often apple, that were lurking inside their delicious pastry shells.

Well, not any more! These fruit mince pies are low FODMAP (according to Monash University ratings) in servings of two pies – you can read the FODMAP information for each ingredient in the FODMAP Notes section below. They are moist, sweet enough, with buttery pastry and just the right amount of spice to finish off your Christmas meal. Enjoy them with a cup of tea, some freshly made custard or FODMAP friendly vanilla ice cream.

Don’t be scared that there are vegetables in here (yes, I know, choko is actually a fruit); the carrot is a naturally sweet vegetable, especially when small and young and the chokos, while typically used as a vegetable and not very sweet themselves, are the perfect apple substitute in a lot of recipes. Combine them with low FODMAP amounts of nut meals, dried fruit (optional) and traditional spices and we have a Christmas classic made low FODMAP.

Merry Christmas guys! Enjoy your time with family and friends, whatever you celebrate and I’ll see you in the new year for more delicious low FODMAP cooking. Don’t forget to sign up to receive each new post by email.

Natty xoxo

FODMAP Notes

  1. Choko, aka chayote squash, is low FODMAP in 1/2 cup (84 g) serves and a perfect replacement for apples in cooking. When young, they are juicy and crisp. The amount per serving of these mince tarts is well below the top recommended safe serve.
  2. A note about the fruit content: if you look online, many blogs and websites warn you to stay completely away from dried fruits. However, if you check Monash University’s Low FODMAP App, this depends on the fruit. Also, if you find that you cannot have any dried fruit (even low FODMAP serves) in the beginning, you may find that, as you progress and your gut settles, you might be able to introduce them back into your diet in small quantities. The amount of dried fruit in this recipe, spread over many small mince pies, should be well tolerated according to Monash. If you can’t handle dried fruit yet, obviously either substitute in raspberries as instructed, or don’t eat them.
    • Dried cranberries are low FODMAP in 13 g/1 tbsp. serves – much less than this is in each serving of mince pie.
    • Sultanas are listed as containing high levels of excess fructose and fructans in 13 g/1 tbsp. serves. Monash University informed me, however, that 1 tsp. of sultanas should be tolerated by most, which means that the 1.3 g of sultanas in each pie (so 2.6 g/ approx. 1/2 tsp. per two pie serve) should be tolerated as well.
    • Raspberries are low FODMAP in 45 g serves, so will be okay in the amount per serve of pie.
    • Common bananas are still low FODMAP when ripe in servings of 100 g (approx. one medium fruit). Only 50 g is required for the entire recipe, so a serving of these pies will stay well under the maximum low FODMAP serving. Make sure you get the common variety, rather than sugar/lady finger bananas, which become high in excess fructose when ripe.
    • If you are on elimination, please discuss these options with your dietitian, as they might wish you to use the extra low FODMAP method, which is to substitute in raspberries, instead of sultanas. 
    • If you are more sensitive to dried fruit than Monash University recommendations, please substitute in raspberries (fresh or frozen) for the dried cranberries and banana for the sultanas/raisins.
  3. Carrots are low FODMAP in 61 g serves, which is about one medium carrot. Much less than this is in each serving.
  4. Almond meal is low FODMAP in 24 g serves – the 50 g called for in this recipe is divided between 18 serves (36 pies), so is well within safe limits.
  5. Desiccated coconut is low FODMAP in 18 g serves – much less than this is used per pie.
  6. Maple and golden syrup are sucrose based, thus have a fructose ratio of 1.0 and are safe low FODMAP sugars in the amounts called for per serving.
  7. Whisky and vodka are each low FODMAP in 30 ml serves. Traditionally, rum would be used but, as it contains excess fructose, these are both safer options. If you know you can tolerate tiny amounts of rum, feel free to sub it back in. This is not advised while you are on elimination.
  8. Lemon/orange juice and zest are low FODMAP in the amounts consumed per serve.
  9. The spices and vanilla extract included are all low FODMAP in the amount consumed per serve.
  10. Butter is very low in lactose and Monash University has listed the typical serve (19 g/1 tbsp.) to be low FODMAP. If you include both the pastry and filling in each two-pie serve, you will have approx. 1.5 tbsp. of butter. If you are very sensitive to lactose, simply substitute the butter in the pastry and/or filling for your favourite lactose free option, such as refrigerated coconut oil or a dairy free “butter” spread.
  11. Dextrose is a form of glucose and is the most fructose/FODMAP friendly sugar out there, with a fructose ratio of 0.0. By using it in this recipe, it will help to balance out any fructose present in the rest of the pies as well as in whatever meal you ate just beforehand (as long as they go through the stomach and small intestine together).

Fruit Mince Pies

Makes approx. 36 small pies | 18 low FODMAP serves

Pastry

Fruit Mince Filling

  • 160 g choko (approx. 1, aka chayote squash) or zucchini, peeled and finely grated
  • 1 small carrot, peeled and finely grated
  • 50 g (1/3 cup) sultanas or very ripe mashed banana
  • 50 g (1/3 cup) dried cranberries or fresh/frozen raspberries
  • 50 g (1/2 cup) almond meal
  • 50 g (1/2 cup) unsweetened desiccated coconut shreds
  • 80 ml (1/3 cup) pure maple syrup
  • 75 g (1/3 cup) dextrose powder
  • 1 tbsp. whisky or vodka
  • 1 tsp. lemon juice
  • Zest of 1/2 a lemon or 1 tsp. dried peel
  • Zest of 1/2 an orange or 1 tsp. dried peel
  • 1 1/2 tsp. ground cinnamon
  • 1 tsp. ground allspice
  • 1/2 tsp. ground cloves
  • 1 tsp. vanilla extract
  • 30 g melted unsalted butter
  • 1 pinch salt

To Serve

The day before baking, make the fruit mince filling by mixing all the ingredients together in a container, then put the lid on and store it in the fridge overnight. This allows the dried fruit to soak up the juices from the carrots and choko and lets the flavours meld together. It makes a huge difference in terms of flavour, so don’t skimp.

The pastry can also be made one day ahead, if you wish. If you are using my pie crust pastry, don’t store it in the fridge – instead, keep it wrapped in plastic wrap in an airtight container in a cool, dark place. If you put it in the fridge for more than 30 minutes, it will turn into a solid brick, as most gluten free pastries do, and will need to be re-hydrated once more with a little ice water and your stand mixer.

Pre-heat your oven to 180 C/350 F and grease two small (24 hole) muffin pans.

On a pastry mat or a lightly floured bench, roll out your pastry until it is approx. 2-3 mm thick, then slice it into rectangles measuring 5 x 10 cm. Gently pick up each rectangle and line the muffin holes, trimming off the excess pastry as you go. Once all the muffin holes are lined and the pastry trimmed, re-roll the excess pastry and cut out little stars or leaves to top the pies.

Place the completed muffin trays into the freezer for 10-15 minutes, in the meantime clean your work space and get the fruit mincemeat filling out of the fridge.

Place approx. 1 1/2 tsp. of the fruit mince filling in each pie crust – they should be only slightly heaped, not overly full. Next, place a star or leaves on each pie and brush with your milk of choice.

Bake at 180 C for 15 minutes, until the stars toppers are slightly golden brown. Do not wait for them to turn a true golden brown as this often doesn’t happen with gluten free pastry and you’ll just end up over-cooking your pies.

Remove them from the oven and let them cool completely before you remove them from the muffin pans. If you are storing them, place them in an airtight container in the pantry for up to a week but they taste best if eaten in the first couple of days.

Lightly dust the pies with icing sugar or icing dextrose just before you serve them, then enjoy with your favourite vanilla bean custard or ice cream and a cup of tea or coffee.

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Low FODMAP & Gluten Free Treats to Spoil your Mum this Mothers’ Day

Mother's Day, low fodmap, fructose malabsorption, gluten free, ibs, irritable bowel syndrome, love, family

As much as I love Seattle, it does suck a little bit (at least), living literally half a world away from your family. Even more-so around holidays; Skype is great but it’s not the same as being there in person. It might be just another Hallmark Holiday to some but I do like having a chance to show my mum (and my dad, when it’s his turn) how much I am grateful for the time they spent caring for and raising me as a kid.

Given that I’m not going to make it to Melbourne by Sunday, even if I could, a phone call will have to do until we’re next together and I can make Mum her chocolate cake and Dad his pecan pie. But for those of you lucky enough to live in the same city as your family, here’s a collection of low FODMAP and gluten free recipes with which you can spoil your mum, whether you chose morning tea, brunch (my favourite) or just fitting it in whenever you can. Hopefully there’s a variety to suit everyone’s needs, including vegan/dairy free, some healthy and others not so much.

There are twenty-seven recipes, one for each year that my beautiful Mum has put up with been graced by my presence.

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We scrub up alright

Sweets

I have my priorities sorted, thank you.

Breakfasts

Salads

Main Meals

Drinks

  • Sangria – Not From A Packet Mix
  • Freshly squeezed mimosas – Inspired Taste (It’s basically the same recipe that I make but have never published… I’ve never measured in the triple sec, though. Use freshly squeezed OJ and limit to one serving)
  • Purple basil lemonade – Fructopia

Maureen’s Old Fashioned Chocolate Brownies – Low FODMAP, Gluten Free & Dairy Free

Old Fashioned Chocolate Brownies - low FODMAP, gluten free, dairy free

When I was younger, a friend of Mum and Dad’s always made a plate of her amazing chocolate brownies on special occasions. At Christmas and on birthdays, Sharon would turn up with an ice cream container filled with chocolatey goodness – and Dad would then say that they weren’t made for the kids. He was terrible at hiding them, though, so it all worked out in the end. The second drawer in the garage filing cabinet wasn’t such a clever place, after all.

For years, I’ve been trying to work up the courage to try out brownies. It’s not that they’re an exact science, or really fiddly, like pastry but they weren’t ever made in my house, so I didn’t have any tried and true recipes to go from/convert to be gluten free and FODMAP friendly…

… Which is why I snagged someone else’s (not so) secret family recipe and FODMAPified that, instead. Apparently it’s at least 75 years old! I’ve been following Maureen, the Orgasmic Chef, for a few years now and am continuously wowed by what she creates – and her pace of blogging. Fair warning, it’s not a blog for those with food intolerances, so you’ll have to put on your thinking caps and tweak the recipes yourself but, really, I like that, as it allows me to give my own flare to meals at the same time.

After my first attempt, I was a little disheartened, as my brownies hadn’t developed the crispy/flaky crust that I love so much. After a bit of searching, I discovered that the more you beat your eggs, the more pronounced this crust will be, as it’s actually a thin layer of meringue. Well, I decided to go all out and whip the egg whites and sugar together before adding them to the mixture and voila! Batch number two had a perfect layer of brownie crispiness on top.

These little beauties take almost no time at all to whip up and you’ll end up with cake-like brownies; just chocolatey and sweet enough to satisfy a mid-afternoon or late night craving without making you feel sick and guilty. Perf. Maureen very kindly allowed me to share my altered version with you guys here, so thank her!

FODMAP Notes

  1. Unsweetened dairy free dark chocolate is low FODMAP in the amounts called for in this recipe.
  2. Coconut oil is FODMAP friendly (it’s 100% fat, no carbs) but it can be replaced with butter if you can tolerate dairy. PS. Butter is low in lactose, just not lactose free.
  3. I’ve reduced the sugar called for in Maureen’s original recipe, both to suit my tastes and to reduce the overall fructose load of the brownies. Feel free to up it back to 2 cups if you want and you know you can tolerate it.
  4. Almonds and walnuts are low FODMAP in the amounts called for in this recipe.
  5. I use milk in this recipe (even though the original doesn’t call for any), as gluten free baked goods are notoriously dry and need a little extra moisture to keep them soft. Use coconut/almond/rice milk etc if dairy free is required, or lactose free dairy milk if not.
  6. The chocolate chips are optional, just, as above, use chocolate that follows your dietary requirements.

Maureen’s Old Fashioned Brownies

Makes approximately 32.

  • 120 g unsweetened dark chocolate
  • 4 tbsp. coconut oil or butter
  • 1 cup castor sugar
  • 3 eggs, separated
  • 1 tsp. vanilla extract
  • 1 cup gluten free flour, sifted
  • 1/2 cup almond meal
  • 1/2 tsp. xanthan gum
  • 1 heaped tbsp. cacao powder
  • 1 pinch kosher salt
  • 1/4 cup low FODMAP milk of your choice
  • 1/2 cup chopped walnuts
  • 1/2 cup chocolate chips (optional)

Preheat your oven to 180 C/350 F and grease and line a 9×13″ baking tray – or two 9×9″ cake tins (or there abouts), if you’re like me and don’t have the full sized pan.

Melt the chocolate and coconut oil together over a very low heat (so as not to burn the chocolate). Mix thoroughly and set aside.

In a large bowl, beat the egg whites until fluffy and soft peaks form, then add in the castor sugar beat for another minute. Pour in the melted chocolate mixture, along with the egg yolks and vanilla, and mix until combined.

Add in the flours, cacao powder and xanthan gum and stir through, before adding in the milk. Finally, thoroughly stir through the chopped nuts and the optional chocolate chips, before pouring the mixture into the prepared baking tins and baking for 20-25 minutes, or until they just test clean with a skewer.

Let them cool to room temperature before slicing and serving, or they might crumble while you cut them. Enjoy them with some fresh strawberries and tea or coffee. Yum.

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And a behind the scenes shot… it’s almost warm enough for the poor, shaggy creature to get a hair cut.

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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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Mockapple Crumble – Low FODMAP, Gluten Free, Dairy Free & Vegan

Mockapple Crumble - Low FODMAP, Dairy Free, Gluten Free and Vegan

Ahhh Autumn. The markets are full of bright and shiny balls of temptation known as apples. Everyone’s Thanksgiving and Christmas menus always include apple in some form of pie, cake, crumble or salad – at which point I have to calmly remind myself of what will happen if I partake: pain and misery. Good bye, apple pie; Bakers Delight’s fruit mince tarts are a distant memory. Sigh.

For years I had to be strong (or pretend I was wearing blinders) when walking past the dessert buffets at family/friend meals but no more! Enter the choko. I can’t remember how I came across chokos (also known as chayote squash in some parts of the world) but they also happen to be in season during late Summer to Autumn and they make fantastic apple substitutes. To the person or website that first mentioned them to me, I will say a massive THANK YOU!

Chokos are a low FODMAP variety of gourd that, when eaten peeled and raw, resemble an apple in texture (crisp and juicy), with a very mild taste that can be accentuated with the right sugars and spices. They are exactly what you need to make a mockapple pie or crumble and, in my humble opinion, are a much better option than peeled zucchini. So good, in fact, that in Australia there’s an urban legend that states that McDonald’s used to use chokos in their apple pies, because they were cheaper than apples and nobody could tell the difference!

The first time that I made this crumble, I treated the choko like an apple and baked it from a raw state – that was mistake number one. Choko takes a lot longer to soften than apple does, so you need to stew or poach it first, otherwise the crumble topping will be overly brown by the time it’s soft in an incredible 1 hour and 40 minutes. Yikes. I also added the same amount of starch that I would have added to an apple crumble – mistake number two. Mistakes are good, though. We learn from them and – hopefully – don’t repeat them.

After a third attempt I feel I have mastered the choko mockapple crumble; just sweet enough, the choko has the texture of cooked apple and a mild flavour that lets the traditional apple pie spices shine through, while still bringing something of its own to the dish. This filling would also work well with your favourite gluten free/FODMAP friendly pastry for a mockapple pie.

FODMAP Notes

  1. Chokos are a FODMAP friendly gourd in 1/2 cup servings.
  2. Dried coconut flesh is low FODMAP in servings of 1/4 cup, 1/2 cup contains potentially problematic amounts of sorbitol.
  3. Almonds are FODMAP friendly in servings of 10 nuts, while 20 nuts gets a high rating for oligos.
  4. Maple syrup, when pure, is 1:1 fructose/glucose, thus is considered fructose friendly.
  5. Cinnamon, ginger, all spice and cloves are low FODMAP spices.

Mockapple Crumble

Serves 10-12

Crumble Topping

  • 1 1/4 cups almond meal
  • 1 1/4 cups unsweetened desiccated coconut
  • 1/3 cup white rice flour
  • 1/3 cup virgin coconut oil
  • 1/3 cup pure maple syrup
  • 2 tsp. ground cinnamon
  • 1 tsp. ground ginger

Mockapple Filling

  • 1.0 kg sliced chokos
  • 1/4 cup turbinado sugar
  • 1/3 cup castor sugar or 1/2 cup dextrose
  • 1 tbsp. potato starch
  • 1 1/2 tsp. ground cinnamon
  • 1/2 tsp. all spice
  • 1/4 tsp. ground cloves
  • 1 pot of water for poaching

Peel, then slice or dice your chokos (discarding the large centre seed) into 2 cm or so chunks. Poach them in a pot of simmering water until soft – around 30 minutes.

Meanwhile, combine all the crumble topping ingredients and mix until they are well combined, using your food processor (or by hand/with a pastry mixer). The result will slightly resemble a sticky cookie dough. Keep it in the fridge until you need it.

Preheat your oven to 180 C/350 F. Drain the choko and mix through the sugars and spices. Pour the now runny choko mix into a 9 inch pie dish and then top evenly with the crumble dough. Bake at 180 C for 45-50 minutes, until the choko filling has thickened and the crumble has turned a lovely golden brown.

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Serve warm, with whipped coconut cream (or normal whipped cream) or your favourite FODMAP friendly ice cream (vegan if required). Enjoy!

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Chocolate Coated Fudgey Peanut Butter Balls – Low FODMAP, Gluten Free & Grain Free

Chocolate Coated Fudgey Peanut Butter Balls - Low FODMAP, Fructose Friendly, Gluten Free, Vegetarian,

I have a confession – I am not a cookie baker. Everyone tells me how easy they are to make, which might be true; they are easy enough to mix together… but then you have to bake them. They’re not like cakes, into which I can stick a skewer and check if it’s done. There’s no fail safe method (that I know of) to judge the perfect balance of done-ness, so that the biscuits will firm up as they cool, yet remain chewy without getting too dry. It’s IMPOSSIBLE, I tell you. I think I have managed it once in my life but only after baking three separate batches of the same chocolate chip cookie dough. I’d made Stephanie Alexander’s recipe gluten free, (drools) and was *this close* to giving up and just eating the raw cookie dough. I suppose, with practice, I could get it right consistently but then I’m sure I’d bake biscuits more often and that is something my waistline does not need.

That being said, there are literally no low FODMAP biscuit/cookie options at our local supermarket. All the gluten free versions – maybe four or five brands – contain inulin, honey or agave syrup etc. I haven’t tested inulin out specifically but it’s generally in foods with other higher FODMAP ingredients, anyway, so it’s probably not much use. Besides, most of those packaged biscuits also contain a tonne of sugar and are ridiculously expensive, as well. Five dollars for a packet of gluten free biscuits that would cost no more than three dollars if they were made with wheat? No, thank you.

I decided to try my hand at a healthier cookie recipe. I chose peanut butter and chocolate because, even though I can’t stand Reece’s Peanut Butter Cups, peanut butter and chocolate is an awesome flavour combination that I can’t get enough of, when done correctly. I’ll also kid myself that the choice of peanuts and almonds makes this “healthy” (combined, they’re low in sugar and high in copper, magnesium, manganese, niacin, phosphorous, riboflavin and vitamin E) and conveniently forget the maple syrup, which, although technically an unrefined sugar, is still a sugar. Shhh! Though, to be fair, I’ve used less than half of what might be found in your typical store-bought biscuit. No sugar-induced headaches here.

What resulted is a baked cookie ball that is delicately sweetened and peanut buttery, with a decadent fudge-like texture. The perfect after dinner treat with a cup of tea or coffee.

FODMAP Notes

  1. Peanuts are a legume but are generally well tolerated, FODMAP-wise, in small (2 tbsp.) portions.
  2. Almonds are low FODMAP in servings of 10 nuts – stick to 1-2 of these balls and you should be fine.
  3. Maple syrup is low FODMAP, with a ratio of 1:1 fructose/glucose. Make sure you buy pure maple syrup, without any additives, to prevent sneaky sweeteners from getting in.
  4. Eggs are FODMAP friendly but can be an allergen/irritant in their own right.
  5. Pure vanilla extract is low FODMAP, check for additives.
  6. Dark chocolate is low FODMAP in servings of 30 g, see here.

Chocolate Coated Fudgey Peanut Butter Balls

Makes approx. 26-30 balls, depending on size.

Peanut Butter Cookies

  • 1 cup of natural, unsweetened smooth peanut butter
  • 1/2 cup maple syrup or brown rice syrup
  • 1/2 cup almond meal
  • 1 large egg, lightly beaten
  • 1 tsp. baking powder
  • 1 tsp. vanilla extract
  • 1 pinch table salt

Chocolate Coating

  • 1 cup dark chocolate, chips/chunks/smashed
  • Finely chopped roasted nuts (I used peanuts and pecans)

In a bowl, beat the peanut butter, maple syrup, vanilla, table salt and egg until smooth, then add in the almond meal. Mix until well combined and then cover and chill in the fridge for 10-15 minutes. During this time, preheat your oven to 150 C/300 F.

Fudgey Chocolate Peanut Butter Balls

Place 1 tablespoon balls of the cookie dough about 2.5 cm/1 in apart on a lined baking tray; you could gently flatten them with a fork, making a crosshatch pattern if desired. Bake for 10 minutes, swapping the trays halfway through, until golden brown at the edges. Let sit for a couple of minutes and then transfer to a cooling rack until they reach room temperature. Repeat with the remaining dough. As you can see below, I tested out both a flattened cookie shape and a ball shape and (obviously) decided that the balls were what looked best.

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Let the cookie balls come to room temperature before melting dark chocolate (lactose/dairy free if required) using your preferred method (stove top double boiler, microwave etc), stirring until the chocolate is silky smooth. Fair warning, it is really easy to overheat and burn chocolate, so low and slow is the way to go.

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Dip the peanut butter balls halfway into the chocolate. Next, while the chocolate is still slightly soft (but not dripping), dip the coated part into a mixture of finely chopped nuts and leave to set on a baking tray. Store at room temperature in an airtight container for up to two weeks – if they last that long. Don’t forget to enjoy them with a nice hot cuppa.

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