Along with educating you about Coeliac Disease during Coeliac Awareness week, we wanted to show you some ways that you can eat low FODMAP and gluten free and still have your tastebuds satisfied. Dessert is often a meal that is overlooked in low FODMAP recipe books. Although desserts are what we like to call ‘sometimes’ foods, they are also a very important aspect of any sustainable diet. Here, we present to you a low FODMAP & gluten free chocolate raspberry brownie – a delicious dessert or occasional afternoon pick-me-up.
In typical chocolate and raspberry brownies, you’ll find that foods such as chocolate, milk and flour feature. In the quantities usually found in such recipes, these are high FODMAP ingredients that people with IBS aim to minimise. Since the use of these foods render most traditional brownie recipes unavailable to those with Coeliac Disease following a low FODMAP diet, we’ve taken the thinking power out of creating a low FODMAP, gluten free brownie for you and done it ourselves!
Our low FODMAP brownie contains a small serve of raspberries, a low FODMAP berry. Instead of using milk and chocolate, we have created a chocolatey flavour with cocoa powder and a low FODMAP serving of dark chocolate chips. The ‘binding’ part of the brownie features the White Wings Gluten Free Plain Flour. Using their expertise in flour, White Wings has developed a non-gluten flour mix that bakes just like regular flour. It can give you superior performance when making biscuits, cakes, muffins, pancakes, white sauces and lots more. White Wings products are sold across Australia through major supermarket chains such as Coles and Woolworths and independent food stores.
This low FODMAP gluten free chocolate & raspberry brownie is a perfect dessert at any time of the year and is easy to prepare. If you’re feeling extra luxurious, you may like to add a dollop of lactose-free ice-cream or yoghurt.
Low FODMAP Chocolate & Raspberry Brownie
Serves: 12
Prep time: 15 minutes
Cook time: 20-25 minutes
Ingredients
½ cup + 1 tablespoon of White Wings Gluten Free Plain Flour or alternative gluten free flour.
1 1/2 teaspoons baking powder
1/2 teaspoon salt
75g unsalted butter, melted
1/3 cup cacao or gluten free cocoa powder (35g, 1.2 Oz)
1/4 cup dark chocolate chips – Chocolife, The Good Chocolate, Casa de Santé have FODMAP Friendly certified chocolate
2 eggs, lightly whisked
2/3 cup caster sugar
1 teaspoon vanilla extract
¼ cup lactose-free yoghurt (Liddells Lactose Free Plain Yoghurt or Green Valley Creamery Plain Yoghurt)
2 teaspoons instant coffee or espresso powder
1 cup frozen raspberries, thawed
Method:
1. Preheat oven to 180°C. Line a brownie pan with baking paper.
2. Sift flour, baking powder, salt and cocoa powder into the mixing bowl. Stir in the sugar.
3. Make a well in the centre of the dry ingredients. Add eggs, vanilla extract, melted butter, instant coffee and yoghurt. Stir until just combined.
4. Using a spatula, gently fold in the chocolate chips and raspberries, taking care not to overmix the batter. Add a dash of lactose free milk if the batter seems too thick to pour into tin. Try the FODMAP Friendly Certified Liddells Lactose Free Milk or Arla Lactofree Milk
5. Pour mixture into prepared slice tin and bake for 20-25 minutes, or until a skewer inserted into the middle comes out almost clean.
6. Allow the brownies to cool completely before removing from the pan and slicing into 12 pieces.
This brownie is low FODMAP when divided into 12 serves. As with any dessert, it is good to know your portion sizes and ensure that you’re not consuming more than what is considered a low FODMAP serve.
Written by Charlotte Barber (Student Nutritionist)
Reviewed by Kiarra Martindale (Accredited Practising Dietitian)
