The Guide to FODMAP Friendly Sugars and Sweeteners

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Maple Lemon Butter – Low FODMAP, Fructose Friendly, Gluten Free, Dairy Free, Paleo & Vegetarian

Maple Lemon Butter - low FODMAP, fructose friendly, gluten free, dairy free, vegetarian, no refined sugar, paleo

A few months ago, I posted my Gran’s lemon butter recipe with a promise to attempt a healthier version soon. Well, better late than never, right?

As much as I love baking, photographing the end results and posting them up here for you, sometimes life gets in the way. Over the last few months my IBS was getting worse, no matter if I took it back to basic FODMAPs or not, after which I discovered that spelt, unfortunately, had begun to make it worse. I then embarked on a gluten challenge for ten weeks, to get retested for coeliac disease and wait for an endoscopy, which also took its toll and left me feeling constantly fatigued and with a shoddy immune system to boot.

Well, on Monday I had the endoscopy and I’m already feeling better now that I’m back to being wheat and spelt (fructan/gluten) free. It sounds like a quick turnaround but, given that I stopped eating on Saturday evening for the Monday afternoon procedure, used a colonoscopy prep (those things clean you out!) and knowing what I do about my reactions normally taking about 2-3 days to clear, I’m not surprised that I’m feeling so much better by Wednesday morning. I’m just glad to be able to get on with everything and not be in a brain fog haze.

So, Tuesday evening I decided to get cracking with this healthier lemon butter. Now, I say healthier, which it is, compared to traditional lemon curd – but it’s still definitely not an health food, so don’t go guzzling it down like water! Maple syrup (used instead of castor sugar) is unrefined and the grade B syrup (not pictured but delicious and flavourful) even contains many nutrients but it is still sugar. Luckily, using stevia allowed me to cut the sugar in half. The reason I did not use a stevia product as the only sweetener is that I find it can get too bitingly sweet and leave a distinctive aftertaste; by combining a natural sugar like maple syrup with the stevia drops, you get the best of both the flavour and low calorie worlds.

The result is a creamy looking curd with a nice balance of maple and lemon, both tart and sweet but not too sweet, with very minimal stevia taste.

FODMAP Notes

  1. Maple syrup is a natural, low FODMAP sweetener. Make sure you’re not buying maple flavoured syrup.
  2. Stevia is FODMAP friendly, however many products that contain stevia also contain other sweeteners that may not be. Read the labels. I use SweetLeaf stevia drops, which contain water, organic stevia leaf extract and natural flavours. Seeing as only 1 tsp. is required to reach the sweetness of 1/2 cup of sugar, the natural flavours are not present in large enough amounts for me to be affected, if any of them are not low FODMAP. Use the sweetener that you are happy with.
  3. Lemon is a low FODMAP fruit.
  4. Eggs do not contain FODMAPs.
  5. Coconut oil is an oil, therefore contains no carbohydrates, so cannot contain FODMAPs. This is the dairy free option.
  6. Butter is lower in lactose than other dairy products due to its very low water content.

Maple Lemon Butter

Makes approx. 1 pint.

Option 1: maple syrup and stevia combination, paleo

  • 25 g virgin coconut oil or 20 g grass fed butter, softened
  • 1/2 cup maple syrup
  • 3/4 tsp. SweetLeaf stevia drops (equivalent sweetness of 3/8 cup sugar)
  • 3 large eggs, lightly beaten
  • Juice of 2 large lemons

Option 2: maple syrup and raw turbinado sugar combination

  • 25 g virgin coconut oil or 20 g grass fed butter, softened
  • 1/2 cup maple syrup
  • 1/2 cup raw turbinado sugar
  • 3 large eggs, lightly beaten
  • Juice of 2 large lemons

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Gently beat the coconut oil (or butter), maple syrup and stevia (or turbinado sugar) in an heat proof bowl until well combined, then add in the eggs and continue to whisk until mixed through. Add in the lemon juice (using a sieve to keep out pulp and pips), then place the bowl over a double boiler on a medium heat.

Mix with a whisk until the coconut oil (or butter) has completely melted and the mixture is smooth, then keep stirring and slowly increase the heat until the mixture thickens. This should take 2-3 minutes.

Maple Lemon Butter Double Boiler

Keep stirring for another 2 minutes at that temperature, then divide it between two clean half pint-sized/235 ml jars and let it come to room temperature before refrigerating. It will thicken further as it cools, though is a little runnier than the original recipe. But don’t worry, it won’t run sideways off your toast!

All that’s left to do now is enjoy your treat on some gluten free/FODMAP friendly bread, on a scone as part of afternoon tea or use it to fill up tart shells. Yummo!

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Lesley’s Lemon Butter – FODMAP/Fructose Friendly & Gluten Free

Lesley's Lemon Butter

When life gives you lemons, make lemon butter!

Some recipes make you think of your childhood; certain tastes and smells can bring back happy memories. This particular recipe is for my Gran’s lemon butter (curd). When I eat it, I’m instantly back in her kitchen, having breakfast and maybe a cup of tea, after sleeping the night.

I have been asking my mum to find it for the last two years but it was written on a scrap of paper and had gone missing. Luckily, it turned up a month ago. By putting it up here, I am sharing it with you and storing it in a place from where it is much less likely to be lost. Touch wood.

This is a traditional British style recipe, so it’s not a big surprise that it’s also popular in Australia. No starches or thickeners required, just patience and a double saucepan (boiler)/bain-marie. Tarter lemons are more suited to lemon butter than sweet, because it adds a depth of flavour. If you use sweet lemons and sugar, it will of course work but you will just end up with sweet lemon butter and no notes of anything else. If that’s how you like it, though, then by all means use sweet lemons.

This lemon butter works well in a sandwich, as you’d expect but it also goes great guns with a Pav or as part of a Devonshire tea. Or just on a spoon, when nobody’s looking. If you can bear to part with it, lemon butter makes a fantastic gift… a great way to get rid of the ridiculous amount of jars that you (or I) may have collected.

Notes:

  1. Lemons are a low FODMAP fruit
  2. Butter is lower FODMAP than other dairy products, as FODMAPs are water soluble and it is mostly the milk fat. However, if butter does not agree with you, replace it with a lactose free alternative such as coconut butter.
  3. There is a lot of sugar in this recipe, so obviously small servings (1-2 tbsp) are recommended. As it’s intended as a spread, that’s about all I ever use, anyway.
  4. Eggs do not contain FODMAPs.
  5. Replace some or all of the castor sugar with dextrose (glucose-glucose) if you want to increase the glucose:fructose ratio of the spread.

Lemon Butter

Makes approx. 1 pint

  • 20 g softened unsalted butter
  • 225 g castor sugar (or 125 g castor sugar and 100 g dextrose)
  • 3 large eggs
  • Juice of 2 large lemons

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Gently beat the butter and sugar together in a heat proof bowl until well combined and then add in the eggs and continue to beat until mixed through. Add in the lemon juice (using a sieve to keep out pulp and pips) and then place the bowl over a double boiler on medium heat. Mix with a whisk until the butter has completely melted and the mixture is smooth, then keep stirring and slowly increase the heat until the mixture thickens.

Lemon butter, before and after double-boiling

Keep stirring for another 2 minutes at that temperature after it thickened, then divide it between two half pint-sized/235 ml glass jars and let it come to room temperature. It will thicken further (from a runny sauce consistency to spreadable) as it cools, don’t worry.

Now all that’s left to do is enjoy!

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