Thursday, 31 August 2017

Low FODMAP Double Chocolate Brownies

By Lyndal McNamara (Research Dietitian)


Ingredients: makes 12 brownies

1/2 cup gluten free flour*
1/2 cup rolled oats
½ tsp xanthan gum**
¼ tsp baking powder
⅓ cup cocoa powder
2/3 cup caster sugar
2 eggs, lightly beaten
75g butter, melted
1/4 cup plain Greek yoghurt (lactose free if required)
1 tsp vanilla essence
¼ cup dark chocolate chips


Method:
  1. Preheat oven to 180 degrees C. Line a slice/brownie tin (20 x 30cm) with baking paper
  2. Add rolled oats to a food processor and blitz into a fine flour. Add to a large mixing bowl.
  3. Sift flour, baking powder and cocoa powder into the mixing bowl with oats. Stir in sugar and xanthan gum.
  4. Make a well in the centre of the flour mixture. Add eggs, vanilla essence, melted butter and yoghurt. Stir until just combined.
  5. Using a spatula, gently fold in chocolate chips, taking care not to overmix the batter. Add a dash or two of milk if batter seems too thick to pour into tin.
  6. Pour mixture into prepared slice tin and bake for 20-25 minutes, or until a skewer inserted into the middle comes out with a few crumbs clinging.
  7. Allow brownies to cool completely before removing from tin and slicing. Serve dusted with icing sugar or extra cocoa powder if desired.

Tips:
  • *Always check ingredients list of gluten free flour mixes for high FODMAP ingredients such as flours based on lupin, chickpeas or other legumes
  • **Xanthan gum has not been tested for FODMAPs, however due to its chemical structure, we believe this to be low in FODMAPs
  • Why not try different flavour combinations - instead of chocolate chips, add low FODMAP berries or chopped low FODMAP nuts such as pecans, walnuts, peanuts or macadamia nuts.

Nutrition information/serve (1 serve = 1 brownie) 

Energy
738kJ
Protein
2.9g
Fat
8.0g
- Saturated fat
4.8g
Carbohydrates
22.6g
- Sugar
14.9g
Fibre
1.2g
Sodium
75mg
FODMAPs
LOW

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