FODMAP Friendly Pumpkin Pie

Here is a quick FODMAP friendly pumpkin pie recipe for all of you about to celebrate Thanksgiving.  Pastry made with gluten-free flour is FODMAP friendly but a little more crumbly than an ordinary pie shell. Butter is absolutely fine to use but, it you prefer shortening or coconut oil will work too. Enjoy!

FODMAP Pumpkin Pie
Pie case:
2 cups gluten-free flour
1/2 cup butter, shortening or coconut oil 
2tbsp cold water

Filling:
3/4cup brown sugar
2 eggs
17oz/3cups cubed pumpkin or squash
2/3 cup dairy free milk (150ml)
1tsp pie spice/ mixed spice
1tsp cinnamon
1/2tsp salt
1/4cup  melted butter


To make the pastry, cube the butter or shortening (or gently warm the coconut oil) and place in a stand mixer of food processor. Add the flour and blend until the mixture resembles coarse breadcrumbs. Add the cold water slowly until the pasty just comes together into a dough. Wrap in clingfilm and chill.

Make the filling. Cook the pumpkin or squash until tender (I like to steam mine). Cool and then mash until smooth (you can use a blender or processor) Beat in the eggs, non-dairy milk, sugar. butter and spices.

Roll out the pastry into a large circle and line a 9inch tart pan with it. Prick it all over with a fork and bake in the oven for 10 minutes or until it's just beginning to go golden. Remove from the oven and let it cool for 15-20  minutes. Then pour in the filling and bake for a further 35minutes or until the pie has set.

Remove from the oven and let cool for another 30 minutes before trying to remove the pie from the tin (otherwise the whole thing will collapse). Serve.

Low FODMAP Coconut Banana Bread Recipe

Until recently coconut was listed as an 'avoid' on the low FODMAPs diet because it contains polyols - however under the revised food list (from Monash University) it's been included as a safe to eat food on the FODMAP diet plan because the amount of polyols coconut contains is very small. You'd have to eat a whole tree's worth of coconuts to consume a significant enough amount of polyols to be a problem! Having said all that, if you find coconut does irritate your IBS in anyway you can switch the coconut in this recipe for ground almonds.

Ingredients:
250g ripe bananas (about 3 medium ones)
200g gluten free flour
175g soft brown sugar
3 large eggs whites
50g dessicated coconut
100ml rice milk 
1tsp gluten free baking powder
1tsp vanilla extract
1/4 tsp salt
1tsp ground cinnamon (optional)

Pre-heat the oven to 180C. Grease a 1lb loaf tin.

Put all of the ingredients in a blender or food processor and blitz until well combined and no large pieces of coconut remain.

Pour the batter into the greased loaf tin and bake for around 30-35 minutes or until well risen. lightly browned and firm to touch. If the cake looks like it is browning too quickly during cooking, cover with tin foil for remaining cooking time.

Leave to cool in tin for 10 minutes before turning out onto a wire rack to cool fully.

FODMAP Diet Friendly Coconut Flour Chocolate Cake

I suddenly needed a FODMAP diet chocolate cake recipe the other day for a friend and couldn't find one I thought was both tasty and healthy enough so I had an experiment in the kitchen and came up with this delicious FODMAP diet plan friendly Coconut Flour Chocolate Cake. This is a pudding-type cake which is similar in texture to a chocolate mousse cake. It's gluten-free and grain free and is sweetened almost entirely by natural sources. Coconut flour makes it high in fibre and it is also much lower in calories than a traditional chocolate cake. Whilst it does contain dried fruit (which you can see on the printable FODMAP list of foods here, is only ok in small quantities), the amount per slice is only equal to about 3/4 of a date so should be tolerable for most people - but as always, be guided by your own judgement. The recipe makes one small cake but you could double the recipe and increase the cooking time by 15 minutes to make a large, deeper 23cm cake.

Ingredients:

50g coconut flour

20g cocoa 

2 medium eggs

2 medium egg whites

150ml almond milk

100g dried, pitted dates

1 medium banana

1 tablespoon sunflower or macadamia nut oil (you could use coconut oil but I'm not sold on the supposed health benefits)

40g dark, dairy free chocolate

1/2 tsp instant espresso powder (optional)

1/4 tsp salt

1tsp vanilla extract

1tsp gluten-free baking powder

Makes 8 slices

Heat the dates with the almond milk in a small pan or the microwave until they begin to soften. Add the banana, chocolate, oil and vanilla essence to the date and milk mix and then puree in a blender. Allow to cool for 10 minutes whilst you prepare the dry ingredients.

Place the coconut flour, cocoa, baking powder, salt and espresso powder in a large bowl and stir together. Add the date mix, followed by the eggs and beat well for 2 minutes (you could use your blender again for this or food processor/stand mixer).

Grease a 15cm cake pan and pour in the cake batter. Smooth the top and give the tin one good whack on the kitchen counter to help level the mix.

Bake at 150C/300F for 20 minutes of until the centre has risen slightly and is just set. Remove from the oven and allow it to cool in the tin for 30 mins before plating up.

FODMAP Diet Almond Cookie Recipe

Having cracked making FODMAP diet cookies and biscuits, I've been experimenting with the basic recipe. I wouldn't normally post a recipe variation as a whole FODMAP post but I made these for a party recently and they were one of the most popular things with everybody who attended, so I thought I'd better share the recipe with you too.

Ingredients:

175g gluten free flour

75g almonds

100g light brown soft sugar

1 tbsp chia seeds (or you could use ground flax/linseeds)

50ml almond milk or water

2 tablespoons golden syrup (or maple syrup)

2 tablespoons sunflower oil (or you could use rapeseed etc)

1/4 tsp salt

1 tsp vanilla extract

Makes 20

 

Put the chia seeds in a bowl with the almond milk and leave to soak for 5 minutes.Then combine with the syrup, oil, vanilla extract and salt. 

Pour the wet ingredients into the dry and mix until you have a stiff dough. Roll into a log and wrap in cling film. Put in the freezer for 20 minutes.

 

Remove the dough from the freezer and slice into 20 3/4 inch thick rounds.

 

Place on a baking sheet and bake at 180C/350F for 15 minutes or until just golden around the edges. Allow to cool for 5 minutes before transferring to a wire rack to crisp up.

 

 

FODMAP Diet Chocolate Sugar Cookies

Not only is this recipe FODMAP diet friendly, it is also egg-free, soy-free and dairy-free so perfect to serve to anyone with dietary intolerances or allergies. I've adapted this from a recipe by the brilliant Dan Lepard to make it suitable for the FODMAP diet plan. The chia seeds help bind the mixture and replace the gluten in the recipe. Feel free to vary the nuts and flavourings -  use seeds instead or skip out the cocoa altogether and make blonde cookies.

Ingredients:

175g gluten free flour

2 tablespoons cocoa powder (not drinking chocolate)

75g hazelnuts

100g light brown soft sugar

1 tbsp chia seeds

50ml water

2 tablespoons golden syrup 

2 tablespoons sunflower oil (or you could use hazelnut, rapeseed etc)

1/4 tsp salt

1 tsp vanilla extract

Makes about 18 small cookies

Put the hazelnuts in a food processor with the flour and sugar. Pulse until the nuts are in fine crumbs. Pour into a large bowl.

Add the chia seeds to the water and leave to soak for 5 minutes. Then combine with the syrup, oil, vanilla extract and salt. 

Pour the wet ingredients into the dry and mix until you have a stiff dough. Roll into large marble sized balls and place on a greased baking sheet. Flatten each ball with the back of a fork or a glass.

Bake for 12-15 minutes at 180C/375F. Remove from oven and leave to cool on sheet for 5 minutes before transferring to a wire cooling rack. Enjoy.

FODMAP Diet Recipe: Banana Muffins

If my 'what to eat for breakfast' on the FODMAP diet post got you planning some exciting new breakfasts, you may want to add these FODMAP friendly muffins to your list. They make a great, healthy, portable breakfast or snack. Try adding a pinch of cinnamon or dairy-free chocolate chips for a tasty variation.

Ingredients:

2 large ripe bananas (about 200g peeled weight in total)
225g/ 2 1/2 cups rolled gluten free oats 
60mls/ 1/4 cup maple or golden syrup
35 grams/ 2T almond nut butter (or you can replace with 2 tablespoon sunflower oil)
1 large egg
1 large egg white
100ml/ 1/2 cup non-dairy milk
1 tsp baking powder

Makes 12

Mash the bananas in a bowl. Add the eggs, non-dairy milk, almond butter and maple syrup. Beat with a fork until combined.

In a separate bowl, mix the oats with baking powder. Add the wet ingredients and stir lightly until everything is only just blended together (this keeps the muffins light).

Divide mixture between 12 muffin cases. Bake at 180c for 20 minutes. Allow to cool before serving.

FODMAP Diet Chocolate Muffin Recipe

It turns out that you really, really like chocolate recipes. The most viewed recipe on this site, is for these chocolate chip cookies, closely followed by these brownies. And, there is no reason why on the FODMAP diet you shouldn't still be able to 'have your cake and eat it'! So in the interests of giving FODMAP foodies everywhere more of what they want, here is a great, healthier mini chocolate muffin recipe. 

Ingredients
1 egg
50g brown sugar
50g dairy free dark chocolate
20g cocoa powder
50g gluten free flour
1tsp gluten free baking powder
1/2 tbsp sunflower oil (or other flavourless oil)
150g butternut squash, cooked and mashed (or pumpkin purée)
Pinch of salt
2tsp vanilla extract

Makes 24 mini muffins

Beat the egg, oil and sugar with the butternut squash until well combined. Melt the chocolate and stir in.

Fold in the flour, baking powder, cocoa, salt and vanilla extract.

Using two teaspoons, spoon the mixture into the mini muffin cases. Each case should be about two-thirds full.

Bake at 180C for about 10-15 minutes or until well-risen and just cooked in the centre.

FODMAP Granola Bars

IBS or FODMAP diet friendly snacks can be a bit tricky to find. Most processed biscuits and cakes aren't suitable. Dried fruit is also off the list for most people trying FODMAP, although you may find you are ok with small quantities of low fructose dried fruits such as a few raisins or dried pineapple pieces .

Gluten-free crackers, lightly salted popcorn, seeds or almonds make good, healthy FODMAP friendly choices if you are eating on the go. And, if you need a sweet treat, these FODMAP-diet banana granola bars are great. Simple to make and eat on the go. They even make a good portable breakfast.

Ingredients:
2 ripe bananas
230g (1 1/8 cup) rolled oats
3 tablespoons rapeseed or sunflower oil
3 tablespoons golden syrup (or pure maple syrup - don't use honey, it is high in fructose)
1/4 tsp salt
1/2 tsp cinammon

Grease an 8 inch x 8 inch square baking tin and heat the oven to 180C (375F).
Mash together the bananas, oil and honey. Stir in the oats, cinammon and a pinch of salt.

Spoon into the greased tin and press down. Bake for 15-20 minutes or until lightly browned. Allow to cool and then cut into 8 large or 16 small bars.

FODMAP Orange and Almond Cake

This is a lovely, damp fragrant cake. Instead of flour the cake uses FODMAP diet friendly polenta and almonds which give it a lovely moist crumb. It's gluten-free and dairy free by it's very nature which makes it a wonderful FODMAP dessert to serve to friends or family without anyone feeling like they are being served something 'alternative'. The recipe isn’t my own – it’s a traditional Middle Eastern cake and I first came across it in 'Food from the Village' by Thane Prince. 

The almonds make the cake a good source of monosaturated fat and there is a healthy boost of vitamin C from the orange.

Ingredients:

3 large eggs

1 large orange

125g golden caster sugar

75g polenta

75g ground almonds

2tsp baking powder

Makes 8 good slices

Put the orange in a pan and pour boiling water over it – enough for it to be well afloat. Heat the water to a simmer and let the orange cook for about 45 minutes.

Drain the orange and allow it to cool, then cut it into quarters (leaving the skin on).

Put the orange pieces, eggs, sugar, almonds and polenta into the food processor and blend well until you have a bright, sunshine orange mixture.

Pour the mixture in a lightly greased loaf pan and bake for 40 minutes at 180c.

Remove cake from oven and allow to cool.

To serve, run a knife around the edges of the tin and then turn out. 

FODMAP Cute Cupcakes or Muffins

You can make amazing cakes suitable for anyone on a special diet or allergies with a bit of imagination and sense of adventure in the kitchen. FODMAP friendly cakes can be a bit of a challenge to make tasty without loading them up with fat and sugar, which isn't going to help anyone's arthritis, so it takes a bit of creativity to get the texture and flavour right. One book that really shook up my approach to baking is Harry Eastwood's 'Red Velvet Chocolate Heartache' which is full of inspiring cake recipes made with vegetables! I'd recommend it for anyone with IBS who wants cake ideas that are a bit different from the usual boring 'free-from' variety. This recipe is adapted from one of hers and it is a great, fool-proof cupcake. 


Ingredients: 
150g peeled and finely grated courgette/zuchinni 
90g gluten free flour 
1 medium free-range egg 
15g ground almonds (if you want to make nut free just omit) 
75g sugar (I used soft brown for a moister cake or if you want a fluffier cake, use caster sugar) 
1tsp baking powder 
1tsp vanilla extract 


Makes 6 cupcakes - easily doubled 


Beat the egg and sugar together in a large bowl with an electric whisk for 3-5 minutes until pale and frothy. Add the flour, courgette, almonds (if using) vanilla and baking power and beat again until well-combined. Pour into cases and bake for about 20 minutes at 180c/350f until risen and lightly golden. Variations: Chocolate cupcakes - use 20g cocoa powder and only 70g flour Lemon - add the grated zest of one lemon

FODMAP Basic Bread Recipe

Bread can be a bit of a challenge on FODMAP as many wheat-free alternatives contain dairy or fructose, and can be very pricey. With this recipe you can whip up a delicious, fresh loaf in under an hour. It's best eaten on the day it's made.

Ingredients

300g gluten-free bread flour (or use any blend of gluten free flour but add 1/2 tsp xantham gum)

250ml milk alternative (I used almond milk)

1/2 tablespoon sunflower or other oil

1/4 tsp salt

Mix the dry ingredients together in a large bowl. Add the almond milk and stir until everything is just combined. 


Don't overmix - the mixture should be a bit damp.Shape into a rough round and score a cross on the top. Bake at 35-45 mins at 160c. Remove from oven and leave to cool on wire rack for 20 minutes before slicing

FODMAP Chocolate Chip Cookies

These are fantastic, soft chewy chocolate chip cookies. They are a great treat for taking to friends or when you have people over as they taste like ordinary cookies just yummier. They are brilliant if you are cooking for a bake sale too as they are suitable for wheat or dairy intolerances so no-one needs to miss out. Butter is very low lactose so fine for FODMAP and you can feel free to use it here, if you like, as it will add great flavour.

Ingredients
1 1/2 cups of all-purpose gluten free flour
1 cup of light brown sugar
1 large egg
2 tablespoons maple syrup or golden syrup
1/4 cup softened butter/vegan spread/sunflower oil (whichever you prefer)
1/2 cup chocolate chips (I used Green and Blacks dark chocolate chopped up which is dairy free)
1/2 tsp baking powder
1/4 tsp salt
1tsp vanilla extract

Makes 24
Heat oven to 180C/375F. Lightly grease two or three large baking sheets with oil spray.

Blend butter, sugar, vanilla extract and egg together with electric whisk in a large bowl. Add salt, baking powder and flour. Blend on low speed until just combined. Stir in chocolate chips.

Put heaped tsps of mixture on baking sheets about 2 inches apart. Bake in oven for about 12mins or until cookies are light golden (tip: give the baking tray a bang half-way through cooking to stop the cookies rising up too much and going cakey). Allow to cool for a moment and then transfer to wire rack (this keeps the bottoms crisp). Try not to gobble whole batch at once!