On a Friday night, it doesn’t get much better than settling down after dinner to enjoy a delicious chocolate mug cake. Although desserts are what we like to call ‘sometimes’ foods, they are also a very important aspect of any sustainable diet. Food is more than nourishment – it is connection, enjoyment and satisfaction, which are three lovely adjectives we would use to describe our low FODMAP chocolate mug cake.
In typical chocolate mug cakes, you’ll often find that regular flour and milk are used. Regular all-purpose flour is made from wheat which is high in fructans (an oligosaccharide, the ‘o’ in FODMAP), while milk is high in lactose (a disaccharide, the ‘d’ in FODMAP). These high FODMAP ingredients are ones that people with IBS aim to reduce in their diet.
In our low FODMAP microwave chocolate mug cake, we have utilised Orgran’s All Purpose Plain Flour which is certified FODMAP Friendly and gluten free. Made from maize starch, rice flour and tapioca starch, gluten free giant Orgran have made it possible for low Fodmappers to enjoy baked products without the stomach upset. Orgran products can be purchased from major retailers, Coles, Woolworths and IGA along with independent health food retailers.
What is a mug cake, you ask? In one sweet sentence, it is a dessert you can whip up in a mug and bake via the microwave. They are perfect for when you’d like a sweet treat without the effort!
Low FODMAP Chocolate Mug Cake
Prep time: 5 mins
Cook time: 1-1.5 mins
¼ cup Orgran All Purpose Plain Flour (if you can’t find Orgran flour, use any gluten free all-purpose flour)
¼ cup white sugar
3 teaspoons of Dutch cocoa powder
¼ cup of lactose-free milk
1 tbsp of melted butter, unsalted
Dash of vanilla extract
Dash of cinnamon (optional)
Pinch of salt
Raspberries to garnish (optional)
1. Add all of the dry ingredients to a microwave-safe mug and stir to combine.
2. Add the wet ingredients and mix until a cake batter forms. Ensure the flour is well-mixed.
3. Microwave the mixture on high for 60-90 seconds.
4. Add raspberries to the top of baked mug cake if you desire!
Written by: Charlotte Barber (Student Nutritionist)
Reviewed by: Sotiria Karatsas (Accredited Practicing Dietitian)