FODMAP Diet Plan Christmas Chocolate Pots

Are you planning on sticking to the FODMAP diet plan over Christmas? I'll be posting a few menu ideas over the next few days and tips on how to navigate the party buffet whilst sticking to the FODMAP food list, but first I wanted to share with you a very quick, festive dessert recipe. 

The name chestnut is something of a misnomer. Chestnuts aren't like other tree nuts, they are rich in starch and low in fat. Flour made from chestnuts is used to make gluten-free cakes and breads, whilst the whole nuts make a great addition to pastas, risottos and soups. Chestnuts are generally ok for those following the FODMAP plan but you may want to stick to a small amount at first if you are worried they might trigger your IBS.

Ingredients:

400g tin unsweetened chestnut puree

150g dark, dairy free chocolate

2 egg whites

1tsp vanilla extract

½ tsp cinnamon (optional)

1 tablespoon icing sugar (optional)

Serves 8

Melt the chocolate in a large bowl either over a pan of boiling water or in the microwave on a low heat. Once the chocolate is molten, stir in the chestnut puree, vanilla extract and cinnamon and mix until well combined. Allow the chestnut and chocolate mixture to cool for 5 minutes. Whilst it is cooling, whisk the egg whites until they form stiff peaks then gently fold  

Taste the mixture and add in the icing sugar if you would like it sweeter.

Spoon into little dessert glasses and leave to chill for at least 2-3 hours before eating.

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 Friendly Pineapple Popsicles

You might think popsicles or lollies were a safe-bet on the FODMAP diet but many are high in fructose, either because of the type of fruit they contain or the syrups used in their manufacturer.

These pineapple lollies are very easy to make and have the added benefit of IBS soothing ginger thrown in. Using the whole fruit gives them a lovely smooth, sorbet like texture.

Ingredients:

A pineapple, cored, peeled and diced

1T sugar (optional - or more to taste)

Thumb sized piece of ginger, peeled

Juice of 1/2 lemon

Put all of the ingredients in a blender and blitz until smooth and liquid. Pour into popsicle/lolly moulds and freeze for at least 6 hours. 

Wait until it's baking hot outside and then eat!

FODMAP Chocolate Mousse Recipe

Many recipes for chocolate mousse call for cream which makes them unsuitable for the FODMAP diet plan. However, the classic French chocolate mousse recipe is made with just eggs and dark chocolate which makes it perfect for a FODMAP friendly finish to a meal. Mousses have a bit of a reputation as being difficult to make but they are actually very easy as long as you go don't try to mix the eggs into the chocolate whilst it is very hot. Do make sure that the chocolate you use if dairy free; most 70% cocoa dark chocolate bars don't include dairy and are FODMAP diet safe. 


Ingredients:

100g dark chocolate (70% cocoa)
3 egg whites (or equivalent of pasteurised egg whites)

Serves 4

Break the chocolate into squares and heat in the microwave on HIGH for 30 seconds. Poke around and microwave again for another 30 seconds. Let it rest for a moment and then stir - it should be molten but if not give it another 30 second blast. Put the melted chocolate to one side.

In a large bowl, use a handheld electric whisk to beat your egg whites until they form stiff peaks. Your chocolate should now have cooled a little so stir in one large spoonful of the egg whites to lighten the mix. (If the mixture suddenly seizes up and goes grainy, your chocolate is too warm still. Don't panic! Add a splash of water or non-dairy milk and stir gently until it loosens back up and goes smooth again).

Take the lightened chocolate and pour into the bowl with the egg whites. With a large spoon gently fold the two mixtures together until just combined.

Spoon the mousse into 4 little ramekins and leave to set in the fridge for at least 3 hours.

Variations:

The only limit is your imagination really - you can add orange zest, cinammon, cardamon, chilli, peanut butter etc - whatever takes your fancy so long as it is allowed on the FODMAP diet plan. The versions below are my favourites as both mint and ginger are good at soothing IBS.

Mint-choc - add a drop of peppermint essence to the melted chocolate and serve scattered with mint leaves. You can also try adding crushed mint sweets/candies to make it mint-choc chip. Stir them in when you fold in the egg whites.

Dark chocolate ginger - add 2tsp ground ginger to melted chocolate.

Hazelnut - add 1 tablespoon hazelnut liquor (such as frangelico) to the melted chocolate and garnish with toasted, chopped hazelnuts.

FODMAP Frozen Yogurt Recipe

You can buy some pretty good dairy free ice-creams but many have fructose syrup in them which makes them unsuitable for anyone following the FODMAP diet plan. Instead buy yourself a very cheap ice cream maker and keep the bowl in the freezer ready for use, you can then whip up delicious FODMAP -friendly ice cream and sorbets in minutes. This recipe uses low fat natural yoghurt which many people with IBS can tolerate as most of the milk sugars (lactose) are broken down by the fermentation process. If you find any dairy irritates your digestive system you could try using a non-diary yoghurt, just make sure it is not sweetened with fructose syrup, honey, agave or artificial sweeteners.

Ingredients:
500g low fat natural yoghurt
5 tbsp icing sugar (confectioner's sugar)
1tsp vanilla extract

Mix together the yoghurt, sugar and vanilla extract. Taste to check flavour and add more sugar or vanilla if required. 

Pour into ice cream maker and churn until it reaches desired consistency. Try not to eat all at once!


Variations:
Double chocolate chip - add 2T cocoa (dutch process) and 20g grated dark chocolate (check it is dairy-free, most premium 70% cocoa solids bars are)
Lemon meringue - add zest and juice of one lemon. Serve sprinkled with crushed meringues
Coffee and hazelnut - add 1tsp hazelnut flavouring, 150ml hazelnut milk and 1 shot of espressso