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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FODMAP Friendly Christmas Recipe – Spiced Gingerbread Cake (also Gluten Free & Dairy Free)

Spiced Gingerbread Cake - FODMAP friendly, gluten free and dairy free - Copy (2)

Christmas is fast approaching – the last time I checked, it was the start of November and I was still comfortably in my mid-twenties. I’m now what most people would call “mid to late” twenties and it’s scaring the hell out of me! Where does the time go – and can I rewind it please? While I sit here and panic not-so-silently, I’ll take the opportunity to share a new recipe for a cake that is a combination of my two favourite Christmas desserts: gingerbread and plum pudding. I don’t think you could get a more Christmas appropriate low FODMAP recipe, if you tried.

But first of all, merry Christmas! Or rather the all encompassing term I heard a couple of years ago: Happy Chrismakwanzakah!

Secondly, I am a HUGE fan of fruit cakes and puddings – I absolutely love them. If there were Beliebers for fruit cakes, I’d be right at the front, wearing a t-shirt and screaming my heart out… but, by some cruel twist of fate (damn you, GLUT-5 fructose transporters), if I was to have a slice now, I’d probably have to down a glass of glucose syrup afterwards to ward off any reactions – which is not a healthy thing to do.

As for gingerbread, it’s quite easily made gluten free and low FODMAP, the instructions for which can be found here.

For me, Christmas is all about food and family. It’s just a pity that so many traditional Christmas desserts aren’t easily adaptable to a low FODMAP diet, as they rely so heavily on fruits higher in fermentable carbohydrates. It’s also especially hard being literally half way around the world from the rest of my family at this time of year but it’s alright… I never cook alone. Or eat alone. Or unwrap my presents without an audience, because every dog knows that the rustling of paper and plastic equals treats.

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Obviously, a proper plum pudding/Christmas pudding/cake would not be FODMAP friendly. In fact, I don’t know if even the best chef in the world could turn a recipe that asked for ONE KILOGRAM of dried fruit per cake into a low FODMAP recipe. Seriously – challenge issued to anyone out there. Jamie Oliver? Stephanie Alexander? Helloooooooooo?

I made this spiced gingerbread cake for Christmas 2014 at a friend’s house. After the flop that was the gingerbread house I had made the year earlier (apparently nobody else liked gingerbread), I decided to tone down the ginger and amp up the other spices, to give it a more well-rounded Christmas taste. In all seriousness, I also wanted to challenge myself a little last year, knowing that my Friendsmas hosts were going all out to make the meal Nat-friendly (thanks Kendal and Raymond, much appreciated), so I decided to add in just a little dried fruit to this cake, in the spirit of festiveness and, really, because whiskey and sultanas need no explanation.

FODMAP Notes

  1. Whiskey is low FODMAP in 30 ml servings.
  2. Sultanas (aka raisins for those in the USA) are tricky. Grapes are low FODMAP in quite generous servings but the drying process means that the amount of sugar per volume of the grape (now sultana) increases. Monash University lists sultanas (very similar to raisins) as high FODMAP even in 1 tbsp. serves. The 1/4 cup of sultanas called for in this recipe, when divided by 12 (the number of servings it makes), means you will get 1 tsp. of sultanas per slice. As a safety measure, the added dextrose should help to balance out the concentrated sucrose but you can always leave them out if you are on elimination or know you react/for peace of mind.
  3. Dried cranberries are a low FODMAP alternative to sultanas, they are safe in 1 tbsp. serves and contain moderate amounts of fructans in 2 tbsp. serves.
  4. Coconut oil contains no carbohydrates, so is low FODMAP.
  5. All the sweeteners used are FODMAP friendly, the dextrose should balance out the extra fructose from the brown sugar (minute amounts) and the extra sucrose from the sultanas.
  6. Make sure your vanilla extract contains no high FODMAP additives.
  7. Use your favourite gluten free plain flour blend, or a self raising blend and omit the baking powder. Spelt flour is low FODMAP enough for some fructose malabsorbers but not for all – it is also NOT gluten free, as it is an ancient variety of wheat. Use what you feel comfortable with, as this cake batter performs equally well with either flour.
  8. Chia seeds are low FODMAP but still a great source of fibre and other nutrients. They work well as a xanthan gum replacement, for those sensitive to gums. If you only have xanthan gum, feel free to use that.
  9. The spices are all low FODMAP.
  10. Coconut milk (watered down coconut cream) is low FODMAP in 1/4 cup servings, which would be adhered to unless you ate 1/5 of this cake in a sitting.
  11. If you are still in the elimination phase of the low FODMAP diet, don’t include the optional sultanas/raisins or whiskey.

Spiced Gingerbread Cake

Serves 12-14.

Cake

  • 3/4 cup coconut oil, softened
  • 1/3 cup maple syrup or rice malt syrup
  • 1/4 cup castor sugar
  • 2 tbsp. dextrose
  • 1 tbsp. brown sugar
  • 2 eggs
  • 1 tsp. vanilla extract
  • 500 g gluten free plain flour or spelt flour (not gluten free, omit chia or xanthan gum)
  • 1 tbsp. chia meal or 3/4 tsp. xanthan gum
  • 3 tsp. ground ginger
  • 1 tsp. ground cinnamon
  • 1/4 tsp. ground cloves
  • Zest of 1/2 an orange
  • 1 tsp. salt
  • 1 1/4 cups coconut milk
  • 1/4 cup freshly squeezed orange juice
  • 1 tsp. white wine vinegar
  • 2 tsp. baking powder
  • Optional: 1/4 cup sultanas or up to 1/2 cup of dried cranberries soaked in 1/8 cup whiskey for 4 hours

Royal Icing

  • 1 egg white
  • 1-1 1/2 cups icing sugar
  • 1 tsp. vanilla extract

Decorations

  • Nonpareils (the edible silver balls)
  • Strawberries or fruit of choice

At least four hours before you plan to make the cake, start soaking the sultanas or dried cranberries in whiskey. This is an optional step, you can omit the sultanas if they trigger your IBS, or swap in the dried cranberries.

Preheat your oven to 180 C/350 F and grease your bundt pan, grease and line your 20 cm/9 in cake tin, or line your 12-hole muffin tin with patty pans.

In the bowl of your stand mixer, add in the coconut oil, maple syrup, castor sugar, dextrose and brown sugar and beat for 1 minute at a low speed, followed by 2 minutes on high. Stop, add in the eggs and vanilla extract, then continue to mix for another minute at a medium speed. Meanwhile, in a large bowl, sieve the flour of your choice, chia meal (if using gluten free flour), ground spices and salt and roughly mix them together.

Get the coconut milk ready and then alternate adding thirds of the dry mix and the milk and mixing, until everything is used. If you feel the batter is too runny, don’t use all the milk – coconut milks don’t have a uniform consistency, unfortunately, so yours may be different than mine.

Mix the freshly squeezed orange juice, white wine vinegar and baking powder together and quickly pour it into the cake batter, then mix on high for 30 seconds. Next, add in orange zest and the optional sultanas/dried cranberries and whiskey and mix through until combined. Pour the mixture into your prepared cake tin and bake according to the instructions below.

Baking instructions:

  • Bundt pan – bake at 180 C/350 F for 45-50 minutes, or until cake tests clean with a skewer. Remove from the oven and let come to room temperature.
  • Round tin – bake at 180 C/350 F for 50-60 minutes, or until cake tests clean with a skewer. Remove from the oven and let come to room temperature.
  • Muffin tin – makes 12, bake at 180 C/350 F for 15-18 minutes, or until a centre muffin tests clean with a skewer. Remove from the oven and let come to room temperature.

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Once the cake has cooled, flip it out onto your serving dish of choice and make the royal icing.

Beat the egg white until it forms a soft peak (it will look like sea-foam), then slowly add in the sieved icing sugar, until the batter just begins to form stiff peaks. If you add in too much, the icing will be quite stiff and harder to spread – this quality is great when you want to pipe fine details, like on gingerbread biscuits but not when you want to spread the icing easily over an entire cake.

When your icing is ready, immediately ice your cake and sprinkle with the nonpareils, or decorations of your choice. Royal icing dries very quickly when exposed to air, so it becomes rough, harder to spread and less sticky for your decorations. It will keep well for up to one week in an airtight container in the fridge.

This cake can be made a day or two in advance, just ice it no earlier than the night before you want to serve it. Enjoy this cake with freshly made warm vanilla bean custard, vanilla ice cream, lactose free yoghurt or fresh FODMAP friendly fruit. Merry Christmas!

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Instant Noodle Cups – Low FODMAP, Gluten Free & Vegan

Homemade instant noodle cups - low fodmap, gluten free, vegan

This post was brought to you because Autumn.

During the winter months back at school, I happily handed over my $1.20 for an instant noodle cup in whatever flavour they had left. If you’ve ever had to wear a school uniform, they’re not that warm in winter. Tights only do so much, and the wool is itchy. Combine that with the renovations to the senior school centre that went on throughout the entirety of my senior school career – meaning we lost our common room, so had nowhere to hide from the cold – and instant noodles warmed me from the inside and out.

Nowadays I don’t have to sit outside while I eat in all seasons – thank goodness! – but that doesn’t mean that I want to say goodbye to noodle cups. Problem is, I think I can say with confidence that every instant noodle cup out there is very high in FODMAPs, even the gluten free versions.

Enter these little beauties. I got the inspiration from a post by Gluten Free on a Shoestring (love her blog) after watching Ev devour yet another pack of 2 minute noodles and decided to FODMAPify it/give it a bit of an Asian twist. I plan to try a different version soon, using a homemade stock paste… I just need to make the paste.

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FODMAP Notes

  1. Nutritional yeast and all the other herbs and spices used in the bouillon powder are well and truly low FODMAP in a 1 tsp. combined serving size, as most either have no designated upper limit or are allowable in 1-2 tsp. servings individually.
  2. Rice vermicelli noodles are low FODMAP and gluten free. I chose vermicelli as they are truly “instant.” If you would prefer to use normal rice noodles, or gluten free ramen (they do exist!) then they should be precooked before going into the jar, as the boiling water won’t stay hot for long enough to cook them.
  3. Bok choy is low FODMAP in 1 cup serves, half of which is used here.
  4. Firm tofu and tempeh are FODMAP friendly in 1 cup and 150 g serves respectively.
  5. Carrot is low FODMAP up to eating one medium vegetable – about a quarter is used here, if that.
  6. Sweet corn is low FODMAP in 1/2 cup serves, much less is used in this recipe.
  7. Miso paste is made from fermented soy beans and water. The fermentation breaks down the oligos within, so it’s considered low FODMAP.
  8. Oils infused with garlic and onion are FODMAP friendly, as FODMAPs are water soluble, thus do not leech into the oil during production, whereas the flavour components do.
  9. Sambal oelek (chili sauce) can be found in onion and garlic free varieties – of course use one of those, unless you’re okay with onion and garlic (fructans).
  10. Coriander leaves are low FODMAP.
  11. The green parts of chives are FODMAP friendly, avoid the white bulb as it contains high levels of fructans.
  12. Lime is low FODMAP in general, especially in the small wedge you’ll be using.
  13. Please make sure any meat you use is cooked completely before going into the jar – the hot water will not cook it, just reheat it. If you choose to add meat, this will obviously no longer be vegan.

Vegan Bouillon Powder

Serving size: 1 tsp makes 1 cup of stock.

  • 1/2 cup nutritional yeast
  • 2 tbsp. kosher salt
  • 2 tsp. dextrose or castor sugar
  • 1 1/2 tbsp. green leek powder
  • 1 tsp. dried thyme
  • 1 tsp. dried rosemary
  • 1 tsp. dried parsley
  • 1 tsp. red pepper flakes
  • 3/4 tsp. dried sage
  • 1/2 tsp. freshly ground black pepper
  • 1/2 tsp. paprika (smoked is best but normal is fine)
  • 1/2 tsp. ground coriander seed
  • 1/4 tsp. ground cumin
  • 1/4 tsp. ground ginger
  • 1/4 tsp. ground turmeric

Measure all the ingredients into the bowl of your food processor and then blitz for 30 seconds to turn the chunky ingredients (sage, nutritional yeast, pepper flakes) into a fine powder.

Put into an airtight jar and store in a cool dark place for up to 6 months. When you wish to use it, dissolve 1 tsp. of bouillon powder in 1 cup of boiling water.

vegan bouillon powder

Instant Noodle Cups

Serves 1 (multiply for more servings).

  • 1 bundle vermicelli noodles (or equivalent gluten free noodle, precooked if necessary)
  • 1/2 cup sliced bok choy
  • 1/2 cup protein (cooked chicken, tempeh, tofu puffs etc)
  • 1/4 cup finely grated carrot
  • 2 tbsp. rinsed tinned sweet corn
  • 1 tsp. vegan bouillon powder
  • 1/2 tsp. chili sauce (sambal oelek)
  • 1/2 tsp. miso paste
  • 1/4 tsp. onion infused olive oil
  • 1/4 tsp. garlic infused olive oil
  • 1 tbsp. fresh coriander leaves
  • 1 tbsp. fresh minced green chive tips
  • 1 wedge lime

You will need one heat proof, seal-able container capable of holding 2 cups (500 ml) of fluid.

In a small bowl, mix the miso paste, chili sauce and infused oils together, then spread them along the bottom of your jar.

Layer the rest of the ingredients as follows: bok choy, carrots, sweet corn, vermicelli (or other) noodles, bouillon powder, your choice of protein, coriander leaves, green chive tips and finally the wedge of lime. You might need to press them into the jar to fit properly but don’t worry, the hot water will shrink them down later.

Put the lid on and store in the fridge until required. For work/school lunches, make enough for the week and they’ll last in the fridge just fine.

When you’re ready to enjoy them, simply boil your kettle and pour 1 1/2 – 2 cups of piping hot water into the jar (depending on how soupy you like it), place the lid on and wait for a couple of minutes. It’s that simple. Enjoy – and make all your coworkers jealous.

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Green Leek Powder – A Low FODMAP Substitute for Onion Powder

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A few days ago I had a brain wave. It started off with me getting really annoyed, as I couldn’t find a decent looking dry bouillon recipe that didn’t contain onion or garlic powder. Green leek tips are my go-to onion replacement method in most meals… why couldn’t there be a green leek tip powder?

Why couldn’t there, indeed? I just had to make it myself.

It worked beautifully in the bouillon powder and I am sure it will work just as well in any dry rubs and spice blends in the future. This method would also work for the green parts of chives/spring onions, just beware that it will probably take a lot less time and the temperature might need to be lowered – I have not done it myself, so I can’t give exact numbers.

FODMAP Notes

  1. Green leek tips are low FODMAP in 1/2 cup serves, any more and fructans might be an issue. Make sure you measure your green leek tips before you desiccate them, so you know by how much they have reduced. The leek tips I used reduced by half, so 1/4 cup is the new low FODMAP serving size. You get the picture.
  2. Do not use white leek (the bulb) while on elimination, as these are given a high FODMAP rating. If you are off elimination and have tested them successfully, use your discretion as to whether you try them out here or not.
  3. Try asking your supermarket/local green grocers if they have any leeks that have not had their tips trimmed, or if they could perhaps occasionally order them in for you. You’d be surprised what they’d agree to, though a local grocery store is more likely to agree to strange requests.
  4. If you decide to grow your own leeks, you can:
    1. Grow from seeds, or the 2 inch base of the bulb planted in fertile soil.
    2. Grow in full sunlight (not planted down in little valleys as leeks typically are), so the extra sun stimulates more chlorophyll production. This means that more of the leek will be green leaf and less white bulb.
    3. Pick leaves off as required, leaving the plant to grow for the season.

Green Leek Powder

Serving size depends on the difference between the initial amount and final amount (see notes).

  • 1 bunch green leek tips, weight measured.

Preheat your oven to 90 C/200 F.

Slice your leek where the green becomes white. The more sensitive you are to fructans, the less white you should allow to bleed into the greens you keep. Give the white bits to a neighbour, or anyone else who can use them.

Separate the leaves and wash them thoroughly. Pat dry.

Arrange them in a single layer on lined baking trays, then put into the oven. Shut the oven door – we are not truly dehydrating them here but also roasting them a little. The intensifies and adds to the flavour, both good things.

Set the timer for two hours, then check them every 15 minutes thereafter. They are ready when they are crispy and snap easily when bent.

Let them cool to room temp, then smoosh (for lack of a better term) them into your food processor and blitz until a fine powder forms. I needed to use my coffee grinder to get the fine powder you see above, as my small food processor is on its last legs.

Use as required as a substitute for onion powder, like in a low FODMAP bouillon powder or instant noodle cup. Enjoy!

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Mashed Potato Buns – Low FODMAP & Gluten Free // A guest post from Life and Thymez

Mashed-Potato-Buns--low-fodmap-gluten-free

Hi guys! This week’s post is a guest post from Zlata over at Life and Thymez, a fun-filled low FODMAP food and lifestyle blog.

When Zlata and I were discussing doing guest posts on each other’s blogs, I couldn’t go past these mashed potato buns. I used to do something very similar with left over mash and I can’t believe I haven’t done it in years. Probably because left over mashed potatoes really isn’t a thing with Ev and the dogs in the house. But anyway. I’ll just have to start making extra.

These buns are great to snack on, work well as a side to soup (gluten free toast is so yesterday) or even just use them as dinner rolls.

A little about Zlata…

Full-time publicist, part-time writer, and round-the-clock ambassador to wit and humor, Zlata is a Jersey Girl making her way through life in South Florida with her husband, Alex, and their sweet pup, LexZ. Zlata’s a self-taught home cook who relies on taste bud science for her mostly simple, sometimes healthy/sometimes not, always delicious recipes. When she’s not crafting kitchen concoctions, Zlata can be found reading an awesome book (translation: trashy magazine), crossing the line between ‘funny’ and ‘inappropriate,’ and fantasizing about being a Real Housewife of Palm Beach.

Find her on:

FODMAP Notes

  1. Potatoes are low FODMAP in 1 cup serves.
  2. Butter is low enough in lactose that most should be fine with it but, if not, use your favourite butter replacement.
  3. Eggs, salt and pepper are all low FODMAP.

Mashed Potato Buns

  • 5 pounds organic russet potatoes
  • 1 stick butter (my preference is salted)
  • 6 eggs (3 whole and 3 yolk)
  • Salt and Pepper to taste

For instructions with step by step pictures, see the recipe at Life and Thymez.

Get a pot of water boiling and sprinkle heavily with salt. Meanwhile, peel the potatoes then cut them into halves or quarters and add to the boiling water.

Boil potatoes until cooked. You should be able to easily poke them through with a fork. Once ready, drain water and move them to a large round bowl and mash with butter. Add salt and pepper to taste, then let the potato mix cool slightly.

In the meantime, get a large baking pan ready with parchment paper and preheat oven to 350 F/180 C.

Mix 3 eggs into potatoes using hands. (It will be messy and potatoes will stick to your hands). Form bun shapes out of the mixture and add them to the baking sheet. Wash hands and crack three egg yolk in a small bowl. Brush egg yolk on each bun, making sure the tops are well covered.

Bake in oven until browned, about 45-60 minutes.

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The Guide to FODMAP Friendly Sugars and Sweeteners

Please view this article, “The Guide to FODMAP Friendly Sugars and Sweeteners,” at it’s new location on The Friendly Gourmand.

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The FODMAP content of different varieties of corn/maize and their derivatives

low fodmap, maize, corn, gluten free, irritable bowel syndrome, IBS, fructose malabsorption, corn syrup, high fructose corn syrup, corn starch, corn meal, cornflour, popcorn, sweet corn

For a grain that is used in so many gluten free/IBS friendly recipes and products, corn tends to be a topic of contention in terms of FODMAPs. But why? It’s gluten free (unless contaminated with the protein through processing methods), that much we know, but why do some people react to corn and others not, or, even more confusing, why do different types of corn cause issues for an individual when others are well tolerated?

One of the obvious answers is that all of us react differently to different fermentable carbs, which is true – but it goes deeper than that. The problem with corn is simple – corn is not simple at all. People have sensitivities, intolerances and allergies to different aspects of corn, and not all corn is created equal. This article will deal with the fermentable carbohydrates that corn can contain, as corn allergies and intolerances are not within the scope of this blog. If you are concerned that you have an allergy to corn, please see your doctor.

Since the Native Americans domesticated corn thousands of years ago, it has been extensively bred into many varieties, all of which contain different amounts of FODMAPs, as well as different physical characteristics that lend themselves to certain uses in cuisine and industry. Obviously, for the purpose of this article, I will stick to the species of corn that are intended to be eaten.

Genetic Modification

This needs to be said. Corn is commonly found as a genetically modified (GMO) product. You may choose to consume non-GMO varieties of corn for personal beliefs, however, genetic modification does not affect FODMAP content. Unless a variety of corn is bred to contain large amounts of fructans, or have a higher fructose:glucose ratio than sweet corn (etc), the GMO corn you find at the supermarket will have the same recommended safe serving size as it’s non-GMO counterpart.

Sweet Corn/Corn on the Cob

Variety: sweet corn.

FODMAP rating: safe in 1/2 cob servings.

Sweet corn is the corn we eat prepared as a vegetable – on the cob, or find tinned in the grocery store. It is picked when immature, before the simple sugars have a chance to convert to starches. Delicious with butter, salt and pepper, it unfortunately has a very close fructose:glucose ratio, as well as a large amount of sucrose, so should therefore be limited to half-cob servings, according to Monash University. Of course, if you know you can eat more without reacting you may continue to do so.

Corn Meal, Polenta/Grits and Popcorn

Variety: dent and flint corn.

FODMAP rating: safe in 1 cup servings.

Corn destined to be consumed as a grain is picked and processed once it has matured, which means the water content in the endosperm is greatly reduced and the simple sugars have largely been converted into starch. Starch is not a FODMAP, which means that products made from corn meal, polenta and popcorn kernels (such as corn tortillas, corn bread and mamaliga) are safe in terms of fermentable carbohydrates, as long as no other FODMAP-containing ingredients have been included in the recipe.

Dent corn has a greater water content than flint corn, which has a much harder, less digestible endosperm; this is due to the differing amounts of floury vs vitreous starch (see Figure 3). For this reason, they are turned into corn meal/polenta and popcorn, respectively.

Cornflour/ Corn Starch

Variety: waxy corn.

FODMAP rating: safe.

Waxy corn contains a different type of starch (amylopectin, rather than the amylose found in the previously mentioned corn varieties), and is more effective as a thickener and stabilising agent in foods. This product doesn’t come from the entire corn kernel but is the isolated amylopectin.

Corn Syrup

Variety: dent corn (amylose starch).

FODMAP rating: safe but use in moderation.

Consisting of approximately 93-96% glucose (in the form of maltose, a disaccharide of two glucose molecules), corn syrup is considered safe in terms of FODMAPs, though it should still be consumed in moderation, as it is a sugar and very high GI. Corn syrup is produced via a multi-step enzymatic process, which breaks the corn starch down into varying products, including maltose. Corn syrup is available in light and dark varieties; the dark corn syrup is mixed with some molasses, which, while it has a slightly elevated fructose:glucose ratio, should be evened out by the extremely concentrated glucose in the corn syrup.

In the USA, corn syrup is synonymous with glucose syrup, as glucose syrup is nearly always made from corn. In other countries, glucose syrup can be made from wheat, rice, potatoes or tapioca.

High Fructose Corn Syrup

Variety: dent corn (amylose starch).

FODMAP rating: high, avoid.

Once corn syrup (which is mostly maltose/glucose) has been produced, the reaction is taken a step further and the corn syrup is processed with the enzyme glucose isomerase, to convert some of the glucose into fructose. This produces HFCS-42. Liquid chromatography is used to further convert glucose into fructose, to create HFCS-90, which can be blended with HFCS-42 to create HFCS-55.

Regardless of your opinion of the health dangers of HFCS, it is NOT low FODMAP. As the varieties (42%, 55% and 90% fructose) are not labelled differently, it’s best to stay clear.

Other names include: isoglucose, glucose-fructose syrup, fructose-glucose syrup, isolated fructose and fructose syrup (the latter two refer to HFCS-90).

Corn/Maize Oil

Variety: made from the germ of corn kernels.

FODMAP rating: safe.

FODMAPs are a variety of fermentable carbohydrates. Pure corn oil is 100% fat, so contains no carbohydrates, thus no FODMAPs and is safe to use.

So, there you have it. Different varieties of corn (maize) and their derivatives all have different FODMAP ratings; however, as usual, if your tolerances vary from what Monash has suggested is safe, follow your gut.

Disclaimer: I am not a dietitian or a medical doctor; I have just researched this topic myself. If your health professional has advised you to avoid corn, please do so, as it might not be for a FODMAP-related reason.

Title image credit goes to: http://pixabay.com/en/users/margenauer-271373/