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 Store Cupboard Basics List

If you are about to embark on the FODMAP diet then you probably are wondering what staples to stock your cupboards with. Here is my list of FODMAP pantry basics. If you want a fuller list of what you can eat on the diet, here is a full FODMAP diet list. These are just the basics I keep so let me know what your FODMAP favourites are!

Grains

Rice (try wild, red, brown, jasmine, paella etc - the list goes on...)

Quinoa

Millet

Rice noodles

Polenta

Gluten-free pasta

Oats

Gluten-free flour

Seasonings

Nut butter and tahini (sesame paste)

Herbs and spices

Tamari (wheat-free soy sauce)

Gomasio (Japanese toasted sesame seeds with salt)

Spice blends

Garlic infused oil 

Nutritional yeast (this is inactive yeast and most people can tolerate but do try a small amount first)

Maple syrup

Golden syrup

Ingredients

Long life rice or nut milk

Unsweetened dried banana, cranberries or raisins (small amounts)

Nuts and seeds (not pistachios and do try a small amount of them before you go nuts ;))

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.