8 TREATS
You’re on a low-FODMAP diet, but that doesn’t mean you don’t get to enjoy treats from time to time! Looking for a quick snack, a decadent dessert, or just something sweet to nibble with a cup of coffee? This chapter has got it all. You will learn how to make everything from homemade graham crackers to coconut-spiked lemon bars to chocolate chip cookies. I also show you to make some seriously impressive crowd-pleasing desserts, like a carrot cake that’s drizzled with a brown butter glaze and a fruit galette that’s much simpler to whip up than traditional fruit pies. If you’re a chocoholic like me, you’ll need to know what to do when you’re faced with a major craving, and the answer is my One-Minute Vegan Chocolate Cake: It’s got just a handful of ingredients, and it cooks in, yes, a minute.
What’s more, all of the recipes in this chapter are wheat-free and aren’t overloaded with sugar, which means they’re easy to fit into your diet—whether you’re in the elimination phase or you’ve already determined your tolerance levels. Many are vegan or vegan-adaptable, and all of them are so good that you’ll want to share them with your friends and family. Best of all, no one will know that they’re low-FODMAP—except you.
◁ PEANUT BUTTER OATMEAL COOKIES
YIELD: 26 COOKIES
Inspired by “monster” cookies, which are loaded with peanut butter and chocolate (and just about everything else under the sun), these cookies are just as decadent. Use an easy-to-find brand of peanut butter that’s free from molasses (and therefore low-FODMAP), like Skippy. While I love natural peanut butter and use it in lots of my recipes, it’s a bit too thin to use in these cookies.
4 TABLESPOONS (55 G) UNSALTED BUTTER, SOFTENED
3/4 CUP (195 G) CREAMY PEANUT BUTTER
1/2 CUP (100 G) GRANULATED SUGAR
1/4 CUP (60 G) PACKED BROWN SUGAR
1 LARGE EGG OR 1 CHIA EGG REPLACER
1 TEASPOON PURE VANILLA EXTRACT
1/2 CUP (81 G) BASIC FLOUR BLEND
1 CUP (80 G) QUICK-COOKING OATS (GLUTEN-FREE IF NECESSARY)
1/2 TEASPOON BAKING SODA
1/4 TEASPOON SALT
2 TABLESPOONS (22 G) FINELY CHOPPED DARK CHOCOLATE (OR MINI SEMISWEET CHOCOLATE CHIPS, IF TOLERATED)
Preheat the oven to 325°F (160°C, or gas mark 3). Line cookie sheets with parchment paper or lightly grease them.
Combine the butter, peanut butter, granulated sugar and brown sugar in the large bowl of a stand mixer. Beat on medium speed until creamy. Add the egg and vanilla and beat until combined. In a separate medium bowl, stir together the Basic Flour Blend, oats, baking soda, and salt. Add the flour mixture to the butter and sugar mixture and beat until combined. Stir in the chopped dark chocolate.
Form the dough into 1 1/4-inch (3 cm) balls and place them on the prepared cookie sheets. Flatten out the balls into approximately 1/2-inch-thick (1.3 cm) disks. Bake for 10 to 12 minutes until the cookies are just starting to brown lightly on the bottom edges. Let the cookies cool for at least 5 minutes on the cookie sheets before transferring them to a wire rack.
◁ RASPBERRY THUMBPRINT COOKIES
YIELD: 24 COOKIES
These cookies are a holiday dessert-tray staple, but they’re also great year-round. Just be sure to avoid excess fructose by using a jam that does not contain high-fructose corn syrup. Organic brands are usually trustworthy since most of them are made with pure sugar, not HFCS.
Cookies
6 TABLESPOONS (85 G) UNSALTED BUTTER, SOFTENED
3/4 CUP (150 G) GRANULATED SUGAR
1 LARGE EGG
1/2 TEASPOON PURE ALMOND EXTRACT
1/2 TEASPOON SALT
2 CUPS (324 G) BASIC FLOUR BLEND
1/2 CUP (160 G) RASPBERRY JAM (CHECK PRODUCT INGREDIENTS FOR FODMAPS)
Glaze
1 CUP (120 G) CONFECTIONERS’ SUGAR
2 TO 3 TEASPOONS (10 TO 15 ML) WATER
1/4 TEASPOON PURE ALMOND EXTRACT
Preheat the oven to 375°F (190°C, or gas mark 5). Line cookie sheets with parchment paper or lightly grease them.
Cream the butter and sugar together in the large bowl of a stand mixer on medium speed until light and fluffy. Add the egg, almond extract, and kosher salt and beat until creamy. Turn the mixer to low; slowly add the Basic Flour Blend and beat until fully incorporated.
Roll the dough into 1 1/4-inch (3 cm) balls and place them on the prepared cookie sheets about 2 inches (5 cm) apart. Use your thumb to make an indentation on the top of each cookie. Fill each indentation with 1/4 teaspoon of the jam.
Bake for 8 to 10 minutes until the bottom edges just start to lightly brown. Let the cookies cool for at least 5 minutes on the baking sheet before transferring them to a wire rack.
Prepare the glaze by mixing together the confectioners’ sugar, water, and almond extract in a small bowl. Add more water by the half-teaspoonful, if necessary. Drizzle the glaze over the cooled cookies.
COCONUT SNICKERDOODLES
YIELD: 24 COOKIES
If you’ve never used coconut oil before, now’s the time to give it a try. I started using it a couple of years ago and I really enjoy it—mostly for its subtle flavor. Although I’m more than a little skeptical about whether coconut oil really has the magical healing or fat-burning powers that some people claim it does, it sure is a good substitute for butter in vegan recipes, and it adds variety to your diet, too. Plus, it’s delicious in these cookies, which are like a cross between the sophisticated coconut macaroon and that beloved childhood favorite, the snickerdoodle.
1 1/4 CUPS (200 G) BROWN RICE FLOUR
1/4 CUP (20 G) UNSWEETENED FLAKED COCONUT
1 TEASPOON CREAM OF TARTAR
1/2 TEASPOON BAKING SODA
1/4 TEASPOON SALT
1/2 CUP (100 G) PLUS 2 TABLESPOONS (26 G) GRANULATED SUGAR, DIVIDED
1/2 CUP (113 G) VIRGIN COCONUT OIL
1 LARGE EGG OR 1 CHIA EGG REPLACER
1 TEASPOON PURE VANILLA EXTRACT
1/2 TEASPOON GROUND CINNAMON
Preheat the oven to 375°F (190°C, or gas mark 5). Line cookie sheets with parchment paper.
In a medium bowl, stir together the rice flour, coconut, cream of tartar, baking soda, and salt.
In the large bowl of a stand mixer, beat the 1/2 cup (100 g) sugar and the coconut oil on medium speed until light and fluffy, about 2 minutes. Blend in the egg and vanilla. Add the flour mixture and mix until thoroughly combined.
Stir the 2 tablespoons (26 g) sugar and cinnamon together in a small bowl. Roll the dough into 1 1/2-inch (4 cm) balls. Roll each ball in the cinnamon sugar mixture and place on the prepared cookie sheets. Flatten each ball slightly using the back of a spoon.
Bake for 10 to 11 minutes until lightly golden. Let the cookies cool for at least 5 minutes on the baking sheet before transferring them to a wire rack.
◁ GINGERBREAD BISCOTTI
YIELD: ABOUT 16 COOKIES
My festive, low-FODMAP take on classic Italian biscotti turns out cookies that are light, crisp, and perfect for dunking into all sorts of hot beverages.
Biscotti
1 1/4 CUPS (203 G) BASIC FLOUR BLEND
2 TEASPOONS GROUND CHIA SEEDS
1 TEASPOON BAKING POWDER
1 TEASPOON GROUND GINGER
1/2 TEASPOON GROUND CINNAMON
1/4 TEASPOON GROUND NUTMEG
1/4 TEASPOON SALT
1/8 TEASPOON GROUND CLOVES
1 LARGE EGG
1/2 CUP (115 G) PACKED DARK BROWN SUGAR
Glaze
1/2 CUP (60 G) CONFECTIONERS’ SUGAR
2 TEASPOONS WATER
Preheat the oven to 325°F (160°C, or gas mark 3). Line a large cookie sheet with parchment paper.
In a medium bowl, whisk together the Basic Flour Blend, chia seeds, baking powder, ginger, cinnamon, nutmeg, salt, and ground cloves.
In the large bowl of a stand mixer, beat the egg until frothy. Add the brown sugar and beat until glossy. Turn the mixer to low and slowly add the flour mixture. Continue to mix until the flour is well incorporated; the dough will be soft and slightly sticky.
Shape the dough into a round log about 8 inches (20 cm) long, flattening the top of the log slightly. Bake for about 30 minutes or until the top is firm to the touch and lightly browned.
Remove the log from the oven and let it cool on a wire rack for 15 minutes. Then slice it diagonally into 1/2-inch (1.3 cm) slices. Carefully turn each slice over onto its side and place it cut side down on the cookie sheet. Return to the oven and bake the slices for 8 minutes. Turn each slice over onto the other cut side and bake for another 6 to 8 minutes until lightly browned. Let the biscotti cool for at least 5 minutes on the baking sheet before transferring them to the wire rack.
To make the glaze, combine the confectioners’ sugar and water. Drizzle over the cooled biscotti.
◁ CHOCOLATE CHIP COOKIES
YIELD: 24 COOKIES
I’ve worked magic with these cookies, if I do say so myself: They’re low-FODMAP and reduced fat! And they’re crispy on the outside but chewy inside—the ideal combination, in my opinion. Chocolate chips have not been tested, so stick with the chopped dark chocolate during the strict phase of the diet. To make your cookies picture-perfect, set aside some of the chopped chocolate and press a few onto the top of each cookie right after they come out of the oven.
2 CUPS (324 G) BASIC FLOUR BLEND
1/2 TEASPOON SALT
1/2 TEASPOON BAKING SODA
1/2 TEASPOON BAKING POWDER
4 TABLESPOONS (55 G) UNSALTED BUTTER, SOFTENED, OR VIRGIN COCONUT OIL (56 G)
1/2 CUP (115 G) PACKED BROWN SUGAR
1/4 CUP (50 G) GRANULATED SUGAR
1 LARGE EGG OR 1 CHIA EGG REPLACER
1 TEASPOON PURE VANILLA EXTRACT
1 CUP (175 G) CHOPPED DARK CHOCOLATE (OR SEMISWEET CHOCOLATE CHIPS, IF TOLERATED), DIVIDED
Preheat the oven to 375°F (190°C, or gas mark 5). Line cookie sheets with parchment paper.
Stir together the Basic Flour Blend, salt, baking soda, and baking powder in a large bowl. In the large bowl of a stand mixer, beat the softened butter, brown sugar, and granulated sugar until creamy. Beat in the egg and vanilla. Add the flour mixture and mix until well blended. Stir in 2/3 cup (117 g) of the chopped dark chocolate (reserving 1/3 cup [58 g] to press onto the tops of the cookies).
Roll the dough into 1 1/2-inch (4 cm) balls and place on the prepared cookie sheets, 12 per sheet. Do not flatten. Bake, one sheet at a time, for 8 to 10 minutes until the bottoms of the cookies are just barely beginning to turn golden. As soon as you remove the cookies from the oven, press 4 or 5 pieces of chocolate onto the top of each cookie. Let the cookies cool for at least 5 minutes on the baking sheet before transferring them to a wire rack.
◁ BANANA SMOOTHIES, THREE WAYS
YIELD: 1 SERVING EACH
When you’re craving something that’s sweet but a bit healthier than a cookie or a slice of cake, make one of these delicious smoothies. Try freezing bananas for your smoothies when they’re just ripe enough: Simply lay sliced banana pieces out on a baking sheet and transfer to the freezer. When the banana slices are frozen, store them in the freezer in a resealable plastic bag and use them as you need them. And to make any of these smoothies even more filling, just add a scoop of rice protein powder.
PB & J SMOOTHIE
1 CUP (235 ML) LACTOSE-FREE OR NONDAIRY MILK
1/2 OF A RIPE BANANA, SLICED AND FROZEN
5 FROZEN STRAWBERRIES
1 TABLESPOON (16 G) NATURAL CREAMY PEANUT BUTTER (OR 2 TABLESPOONS [12 G] POWDERED PEANUT BUTTER)
1 TEASPOON PURE MAPLE SYRUP
CHOCOLATE PEANUT BUTTER SMOOTHIE
3/4 CUP (175 ML) LACTOSE-FREE OR NONDAIRY MILK
1/2 OF A RIPE BANANA, SLICED AND FROZEN
1 TABLESPOON (16 G) NATURAL CREAMY PEANUT BUTTER (OR 2 TABLESPOONS [12 G] POWDERED PEANUT BUTTER)
1 1/2 TEASPOONS UNSWEETENED COCOA POWDER
1 TEASPOON PURE MAPLE SYRUP
PINEAPPLE GREEN SMOOTHIE
1 CUP (235 ML) LACTOSE-FREE OR NONDAIRY MILK
1 CUP (30 G) FRESH BABY SPINACH
1/2 OF A RIPE BANANA, SLICED AND FROZEN
1/2 CUP (85 G) FROZEN PINEAPPLE CHUNKS
1 TEASPOON PURE MAPLE SYRUP
To make each smoothie, simply combine all of the ingredients in a blender and blend until smooth. Serve immediately.
◁ CHEWY PEANUT BUTTER GRANOLA BARS
YIELD: 10 BARS
Chocolate and peanut butter are absolutely irresistible, just like these granola bars. My granola bars are made with light corn syrup, which is composed mostly of glucose—so, while it hasn’t yet been tested for FODMAPs, most light corn syrups like Karo shouldn’t cause problems for a low-FODMAP diet. (Be careful with generic brands, though, since many of them do contain high-fructose corn syrup.)
Granola Bars
1 CUP (80 G) QUICK-COOKING OATS (GLUTEN-FREE IF NECESSARY)
3/4 CUP (23 G) GLUTEN-FREE CRISPY BROWN RICE CEREAL
1/4 CUP (36 G) ROASTED SUNFLOWER SEEDS
1 TABLESPOON (13 G) CHIA SEEDS
1/3 CUP (80 ML) LIGHT CORN SYRUP
1/4 CUP (65 G) NATURAL PEANUT BUTTER
3 TABLESPOONS (39 G) SUGAR
1/2 TEASPOON PURE VANILLA EXTRACT
Chocolate Drizzle
1/3 CUP (58 G) CHOPPED DARK CHOCOLATE
1 TEASPOON NATURAL PEANUT BUTTER
Line an 8-inch (20 cm) square baking pan with aluminum foil and spray with cooking spray.
In a large bowl, combine the oats, rice cereal, sunflower seeds, and chia seeds.
In a small, microwave-safe bowl, stir together the corn syrup, peanut butter, sugar, and vanilla. Microwave on high for 60 seconds. Stir.
Drizzle the peanut butter mixture over the rice cereal mixture and stir until well combined. Transfer to the prepared pan and press down on the mixture firmly with the back of a clean spoon or lightly greased hands to spread it out evenly. Let cool.
To make the topping, melt the chocolate and peanut butter in a microwave-safe bowl on high for 30 seconds. Stir until smooth. Microwave for an additional 15 seconds if needed. Drizzle the topping over the cooled bars.
Let the chocolate harden and cut it into bars to serve.
◁ COCONUT LEMON BARS
YIELD: 16 BARS
Coconut gussies up the zesty lemon in these sweet-and-tart dessert bars. They’ve got a crust that’s made with virgin coconut oil, and they’re dressed up with a topping of toasted flaked coconut.
1 1/2 CUPS (243 G) BASIC FLOUR BLEND
1/2 CUP (60 G) CONFECTIONERS’ SUGAR
1 TEASPOON GRATED LEMON ZEST
1/4 TEASPOON SALT
1/2 CUP (113 G) VIRGIN COCONUT OIL
1/4 CUP (20 G) UNSWEETENED FLAKED COCONUT
1/4 CUP (60 ML) PLUS 1 TO 2 TEASPOONS WATER, DIVIDED
3/4 CUP (150 G) GRANULATED SUGAR
2 TABLESPOONS (16 G) CORNSTARCH
2 LARGE EGGS
1 LARGE EGG YOLK
3 TABLESPOONS (45 ML) FRESH LEMON JUICE
Preheat the oven to 400°F (200°C, or gas mark 6). Line an 8-inch (20 cm) square baking pan with parchment paper.
Stir together the Basic Flour Blend, confectioners’ sugar, lemon zest, and salt. Cut in the coconut oil until crumbly. Put 1/3 cup (85 g) of this mixture into a small bowl and stir in the coconut flakes. Set this aside for the topping.
To the remaining coconut oil mixture, add the water, a teaspoon at a time, working the dough with your hands until the mixture starts to come together. Press into the bottom of the pan and bake for 14 to 16 minutes until the crust starts to brown.
In a large saucepan, combine the granulated sugar and cornstarch. In a medium bowl, whisk the eggs and egg yolk well. Stir in the 1/4 cup (60 ml) water and the lemon juice. Pour this mixture into the saucepan with the sugar and cornstarch. Cook, while constantly stirring, over medium heat just until thickened and bubbly, about 10 minutes. Pour the mixture over the baked crust and sprinkle evenly with the reserved topping mixture. Bake for 13 to 15 minutes until the coconut is lightly toasted. Cool completely before cutting into bars.
◁ CARROT CAKE WITH BROWNED BUTTER GLAZE
YIELD: 12 SERVINGS
Carrot cake is my favorite cake in the whole world, and I make it every year to celebrate my husband’s and my wedding anniversary. Since cream cheese is high in lactose, this low-FODMAP version skips the standard cream cheese–laden frosting in favor of a rich, vanilla-tinged brown butter glaze that isn’t overwhelmingly sweet. It’s the perfect complement to the spiced cake.
Cake
1 1/4 CUPS (203 G) BASIC FLOUR BLEND
1 TEASPOON GROUND CINNAMON
1/2 TEASPOON BAKING POWDER
1/2 TEASPOON BAKING SODA
1/4 TEASPOON SALT
1/4 TEASPOON GROUND NUTMEG
2 LARGE EGGS
1/2 CUP (100 G) GRANULATED SUGAR
1/4 CUP (60 G) PACKED BROWN SUGAR
1/3 CUP (80 ML) CANOLA OIL OR OTHER NEUTRAL OIL
2 CUPS (220 G) SHREDDED CARROTS
Glaze
3 TABLESPOONS (42 G) UNSALTED BUTTER
1 TABLESPOON (15 ML) LACTOSE-FREE MILK, PLUS MORE IF NEEDED
1/2 TEASPOON PURE VANILLA EXTRACT
1 CUP (120 G) CONFECTIONERS’ SUGAR
Preheat the oven to 350°F (180°C, or gas mark 4). Line a 9-inch (23 cm) round cake pan with parchment paper and spray the sides with cooking spray.
To make the cake, in a medium bowl, stir together the Basic Flour Blend, cinnamon, baking powder, baking soda, salt, and nutmeg. In a large bowl, beat the eggs, granulated sugar, brown sugar, and canola oil. Beat in the shredded carrots. Add the flour mixture and blend well. Pour the batter into the prepared cake pan. Bake for 30 to 35 minutes until a toothpick comes out clean. Let the cake cool completely on a wire rack before turning it out onto a serving platter.
To make the glaze, melt the butter in a medium saucepan over low heat. Continue to cook until the butter is lightly browned, about 3 to 4 minutes. Stir in the milk and vanilla. Add the confectioners’ sugar and stir until smooth. Add more milk, a teaspoon at a time, until the mixture reaches a pouring consistency. Pour over the plated cake and spread the glaze out using a spatula.
◁ STRAWBERRY RHUBARB GALETTE WITH LEMONY WHIPPED CREAM
YIELD: 6 TO 8 SERVINGS
Rhubarb and strawberries are a natural match—and, luckily, they’re both low-FODMAP, so I just had to combine the two in a pastry. Galettes are much easier to make than pies; they look pretty and rustic, and the crust doesn’t have to be perfect. The citrusy whipped cream completes this wonderful warm-weather dessert.
Crust
1 1/2 CUPS (243 G) BASIC FLOUR BLEND
2 TABLESPOONS (26 G) GRANULATED SUGAR, PLUS MORE FOR SPRINKLING
1/2 TEASPOON SALT
1/2 TEASPOON GRATED LEMON ZEST
6 TABLESPOONS (85 G) UNSALTED BUTTER, CUT INTO PIECES
2 TO 3 TABLESPOONS (28 TO 45 ML) WATER
Filling
2 CUPS (340 G) HULLED AND HALVED STRAWBERRIES
1 CUP (122 G) CHOPPED RHUBARB
1/4 CUP (50 G) GRANULATED SUGAR
2 TABLESPOONS (20 G) BASIC FLOUR BLEND
LACTOSE-FREE MILK, FOR BRUSHING ON CRUST
Lemony Whipped Cream
1 CUP (235 ML) HEAVY WHIPPING CREAM
2 TABLESPOONS (28 ML) FRESH LEMON JUICE
1/4 CUP (30 G) CONFECTIONERS’ SUGAR
Preheat the oven to 425°F (220°C, or gas mark 7). Line a large cookie sheet with parchment paper.
To prepare the crust, place the Basic Flour Blend, sugar, salt, and lemon zest in a food processor or blender and pulse until combined. Add the butter and pulse again until the mixture resembles coarse meal. Add the water, a teaspoon at a time, pulsing after each addition, just until the dough starts to come together. Remove the dough from the food processor and form it into a disk. Place the dough onto the prepared baking sheet. Lightly flour the dough and roll out evenly into a 12-inch (30 cm) round. Set aside.
To make the filling, in a large bowl, toss the strawberries and rhubarb together with the sugar and the Basic Flour Blend. Mound the strawberry mixture in the middle of the crust, leaving about 2 inches (5 cm) of crust exposed at the edges. Use the parchment paper to help you fold the crust over the berry mixture, leaving the center exposed. Brush the crust with milk and sprinkle with the remaining sugar. Bake for 20 minutes or until the crust is golden brown and the fruit is bubbly. Let cool on a wire rack and cut into slices.
To make the Lemony Whipped Cream, beat the heavy cream until foamy. Add the lemon juice and confectioners’ sugar and beat until stiff peaks form. Top each slice of the galette with the Lemony Whipped Cream and serve.
◁ ONE-MINUTE VEGAN CHOCOLATE CAKE
YIELD: 1 SERVING
You know those late-night chocolate cravings that are impossible to shake once they strike? This microwave cake is the answer, so go ahead and indulge. (Okay, so this recipe does involve 90 seconds of microwaving time, plus dirtying up a bunch of measuring spoons—but trust me, you won’t regret it!) For an extra-special treat, top it with a small scoop of low-FODMAP, lactose-free vanilla ice cream.
1 1/2 TEASPOONS VIRGIN COCONUT OIL
1 1/2 TEASPOONS LACTOSE-FREE OR NONDAIRY MILK
1 TABLESPOON (15 ML) PURE MAPLE SYRUP
1/4 TEASPOON PURE VANILLA EXTRACT
2 TABLESPOONS (20 G) BASIC FLOUR BLEND
1 1/2 TEASPOONS UNSWEETENED COCOA POWDER
1/8 TEASPOON BAKING POWDER
PINCH OF SALT
1 TEASPOON FINELY CHOPPED DARK CHOCOLATE (OR MINI SEMISWEET CHOCOLATE CHIPS, IF TOLERATED)
Place the coconut oil in a microwave-safe bowl, mug, or ramekin. Microwave on high for about 30 seconds to melt the coconut oil.
Stir in the milk, maple syrup, and vanilla. Add the Basic Flour Blend, cocoa powder, baking powder, and salt and stir well. Stir in the chopped dark chocolate. Microwave on high for 1 minute and then serve immediately. (It’s best eaten standing at the kitchen counter in your pajamas.)
◁ MINI BLUEBERRY CRISPS
YIELD: 6 SERVINGS
To tell you the truth, I’m not that great at baking fruit pies. But fruit crisps? I sure am good at those—all you need to do is dump everything into a dish and stick it in the oven! Blueberry crisp is one of my favorites, but if you’re on a low-FODMAP diet, it’s important to be mindful of serving sizes, as blueberries contain fructans. But with these individual mini crisps, it’s easy to control both FODMAPs and calories at the same time.
3 TABLESPOONS (42 G) UNSALTED BUTTER OR VIRGIN COCONUT OIL
1/2 CUP (40 G) QUICK-COOKING OATS (GLUTEN-FREE IF NECESSARY)
1/3 CUP (75 G) PACKED BROWN SUGAR
1/4 CUP (41 G) BASIC FLOUR BLEND
1/2 TEASPOON GROUND CINNAMON
1/4 TEASPOON SALT
1 CUP (145 G) FRESH OR FROZEN BLUEBERRIES
Preheat the oven to 350°F (180°C, or gas mark 4). Double-line 6 cups of a standard-size muffin pan with paper liners.
Melt the butter in a medium saucepan over low heat. Remove the pan from the heat and stir in the oats, brown sugar, Basic Flour Blend, cinnamon, and salt. Stir until well combined and crumbly.
Press a heaping tablespoon (15 g) of the crisp mixture into the bottom of each muffin cup. Add about 20 blueberries to each cup. Sprinkle each cup evenly with the remaining crisp mixture. Bake for 30 to 35 minutes until the blueberries are bubbling and the tops are lightly browned. Serve warm.
◁ GRAHAM-STYLE CRACKERS
YIELD: ABOUT 20 CRACKERS
You’d think that graham crackers would be out of the question on a low-FODMAP eating plan. After all, graham is a type of wheat flour, and that means, unfortunately, that it’s not a low-FODMAP food. Luckily, I came up with a recipe that comes pretty close to the traditional graham crackers you’ve loved since kindergarten.
2 CUPS (324 G) BASIC FLOUR BLEND
1/3 CUP (75 G) PACKED BROWN SUGAR
1 TEASPOON BAKING POWDER
1 TEASPOON GROUND CINNAMON
1/2 TEASPOON SALT
1/4 TEASPOON BAKING SODA
4 TABLESPOONS (55 G) UNSALTED BUTTER OR VEGAN MARGARINE, CHILLED
1/4 CUP (60 ML) PURE MAPLE SYRUP
1 TEASPOON PURE VANILLA EXTRACT
1 TABLESPOON (15 ML) WATER, PLUS MORE IF NEEDED
Preheat the oven to 325°F (160°C, or gas mark 3). Line a large cookie sheet with parchment paper.
In a large bowl, combine the Basic Flour Blend, brown sugar, baking powder, cinnamon, salt, and baking soda. Using a pastry blender or fork, cut in the butter until crumbly.
In a small bowl, combine the maple syrup, vanilla, and water. Add to the flour mixture. Using your hands, work the mixture until it comes together in a soft, pliable dough. Add more water, a teaspoon at a time, if needed, to make a pliable dough.
Roll the dough out on a well-floured surface (using the flour blend) or between sheets of parchment paper to a 1/8-inch (3 mm) thickness. Cut into 2 × 3-inch (5 × 7.5 cm) rectangles and transfer to the prepared cookie sheet, placing each rectangle 1/2 inch (1.2 cm) apart. Prick with a fork, if desired.
Bake for 26 to 28 minutes until the edges turn golden brown. Let the crackers cool for 1 to 2 minutes on the cookie sheet before transferring them to a wire rack.
◁ POWER POPPERS
YIELD: 18 TO 20 POPPERS
I love to keep a batch of these little nuggets in the fridge so that I can reach for one anytime I need a quick energy boost—like when I’m absolutely starving, but it’s too close to dinnertime to make a full-on snack (which, somehow, seems to happen nearly every day). Packed with natural peanut butter, oats, coconut, and chocolate, they’re so filling that just one is enough to tide you over until your next meal.
3/4 CUP (195 G) NATURAL CREAMY PEANUT BUTTER
2 TABLESPOONS (28 ML) PURE MAPLE SYRUP
1 TEASPOON PURE VANILLA EXTRACT
1/2 TEASPOON GROUND CINNAMON
1/2 CUP (51 G) QUINOA FLAKES OR QUICK-COOKING OATS (40 G) (GLUTEN-FREE IF NECESSARY)
1/4 CUP (20 G) UNSWEETENED SHREDDED COCONUT
2 TABLESPOONS (22 G) FINELY CHOPPED DARK CHOCOLATE (OR MINI SEMISWEET CHOCOLATE CHIPS, IF TOLERATED)
In a medium bowl, combine the peanut butter, maple syrup, vanilla, and cinnamon. Stir until smooth. Stir in the quinoa flakes, coconut, and the chopped dark chocolate. The mixture will be very thick; you may need to use your hands to combine the ingredients.
Roll the mixture into 1 1/4-inch (3 cm) balls. Refrigerate until firm. Store in the refrigerator for up to 2 weeks.
FASTENOWS’ CRANBERRY CRUSH
YIELD: 16 SERVINGS
I’m so excited to share this old family recipe with you! My family serves this slushy frozen treat at Thanksgiving and Christmas instead of cranberry sauce, and as kids, we thought it was the best part of the holiday meal. Don’t wait till the holidays to try it, though: Like sorbets, it also makes a refreshing summertime treat since frozen cranberries are usually available year-round. While dried cranberries and cranberry juice have been tested for FODMAPs, fresh cranberries have not, so this recipe may not be appropriate during the strict phase of the diet. Consult with your dietitian.
3 CUPS (700 ML) WATER
1 BAG (12 OUNCES, OR 340 G) FRESH OR FROZEN CRANBERRIES, RINSED AND DRAINED
2 CUPS (400 G) SUGAR
1/2 CUP (120 ML) FRESH ORANGE JUICE
1 TABLESPOON (15 ML) FRESH LEMON JUICE
Bring the water to a boil in a large pot. Add the cranberries and sugar. Lower the heat and gently boil for 10 minutes, stirring occasionally.
Place a coarse-mesh sieve over a freezer-safe 9 × 13-inch (23 × 33 cm) pan. Pour the cranberry mixture through the sieve, letting the juice drain into the pan. Use a wooden spoon to press down on the cranberries in order to extract all of the juice. Discard the cranberries or reserve them for another use.
Stir the orange and lemon juices into the cranberry juice in the pan and freeze overnight. Cut the crush into squares and serve in bowls. Slurp up every last drop with a spoon!
OVEN-ROASTED PEPITAS, TWO WAYS
YIELD: ABOUT 8 SERVINGS EACH
Pepitas are hulled pumpkin seeds, and they’re an excellent source of protein, so they’re a good choice if you’re looking for a healthy snack that’s not terribly sweet. Pepitas are especially delicious when they’re oven-roasted, then treated to a thorough coating in cocoa powder or spices. Look for pepitas at your local health food store or shop online. (Be sure to watch your serving size, though, since pumpkin seeds do contain fructans.)
COCOA-ROASTED PEPITAS
1 CUP (160 G) RAW PEPITAS
2 TEASPOONS SUGAR
2 TEASPOONS UNSWEETENED COCOA POWDER
PINCH OF SALT
1 TABLESPOON (15 ML) WATER
1/2 TEASPOON PURE VANILLA EXTRACT
Preheat the oven to 300°F (150°C, or gas mark 2). Line a large rimmed baking sheet with parchment paper. Spread the pepitas out on the baking sheet and bake for 30 minutes.
Meanwhile, mix together the sugar, cocoa powder, and salt in a small bowl. Stir in the water and vanilla. After removing the pepitas from the oven, drizzle them with the chocolate mixture. Toss to evenly coat. Return to the oven for another 10 to 15 minutes until the pepitas are dry and crispy.
SPICE-ROASTED PEPITAS
1 CUP (160 G) RAW PEPITAS
1 TABLESPOON (15 G) BROWN SUGAR
1 TEASPOON GROUND CINNAMON
1/4 TEASPOON GROUND GINGER
1/8 TEASPOON GROUND NUTMEG
PINCH OF GROUND CLOVES
PINCH OF SALT
1 TABLESPOON (15 ML) WATER
Preheat the oven to 300°F (150°C, or gas mark 2). Line a large rimmed baking sheet with parchment paper. Spread the pepitas out on the baking sheet and bake for 30 minutes.
Meanwhile, mix together the brown sugar, cinnamon, ginger, nutmeg, ground cloves, and salt in a small bowl. Stir in the water. After removing the pepitas from the oven, drizzle them with the spice mixture. Toss to evenly coat. Return to the oven for another 10 to 15 minutes until the pepitas are dry and crispy.