I thought I would experiment with a little gluten free baking since we are stuck inside with the arrival of Hurricane Sandy.
On the menu…homemade graham crackers.
Graham crackers are one of my most favorite comfort foods.
I just love ’em.
I was inspired by one of my colleagues, The Spicy RD who posted a gluten free graham cracker recipe on her blog. Check out her version here!
So…I went out and gathered up various gluten free grains. Some of these flours are seriously new to me.
Hello….Sorgham, buckwheat, tapioca starch…
And I whipped up some yummy FODMAP friendly grahams AND a regular wheat version too!
Most commercial graham crackers are filled with high fructose corn syrup and hydrogenated fats. YUCK..unhealthy junk. And these homestyle grahams have such a visual appeal.
My recipe simple uses a bit of pure maple syrup, butter, cinnamon, vanilla and a mixture of flours.
My favorite way to enjoy a graham crackers is straight up. No chocolate, no marshmallows just the cracker itself. But these certainly would make a special s’mores treat!
After I mixed the ingredients, I rolled into a ball and refrigerated. Then rolled out to about 1/8 inch thickness.
Pricked the dough with a fork. And used some of my Trader Joe’s Cinnamon Sugar grinder for a little cinnamon sugar topping.
Bake on a sheet lined with parchment.
Here are the FODMAP friendly grahams ready to eat. YUMMMMMMM.
And for the wheat tolerant….I have provided a wheat and honey version too!
And, here are the recipes for you!
Homemade Graham Crackers (FODMAP friendly)
Ingredients
- 2 1/4 cup FODMAP friendly flour mixture (see below)
- 1/2 cup brown sugar, packed
- 7 Tablespoons butter, cut in small chunks
- 1/2 teaspoon baking soda
- 1 teaspoon baking powder
- 1 Tablespoon cinnamon
- 1 teaspoon vanilla
- 2 1/2 Tablespoons maple syrup
- 3 Tablespoons cold water
- Cinnamon sugar for topping if desired (I used Trader Joe's Cinnamon Sugar Grinder but can mix 2 TB granulated sugar with 1 teaspoon ground cinnamon)
- FODMAP friendly flour blend (Makes 7 3/4 cup mixture)
- Mix together:
- 2 cups sorghum flour
- 2 cups tapioca starch
- 1 1/2 cup potato starch
- 1/2 cup oat flour
- 3/4 cup buckwheat flour
- 1 cup brown rice flour
Instructions
- Add flour mixture, brown sugar, butter, soda, baking powder, cinnamon to medium size bowl.
- Using a pastry cutter, create crumb like mixture with butter and other ingredients
- Add in vanilla and maple syrup stir with spoon.
- Drizzle in water 1 Tablespoon at a time and mix with clean hands until mixture is able to form into well mixed ball of dough (Play-doh consistency)
- Refrigerate dough for about an hour. ( Being an impatient cook, I waited about 30 minutes)
- Roll out dough between 2 pieces of parchment paper until dough is about 1/8 inch thick.
- Using a sharp knife, cut dough into 3 inch by 3 inch squares and lightly prick with fork.
- Using a spatula, move squares onto parchment lined cookie sheet.
- Sprinkle with a bit of cinnamon sugar if desired.
- Bake at 325 degrees for about 15 minutes.
And the wheat variety with honey recipe for my NON-Fodmapers!
Homemade Graham Crackers (NOT FODMAP-friendly)
Ingredients
- 2 1/4 cup Whole-wheat pastry flour
- 7 Tablespoons butter, chopped in chunks
- 1 teaspoon baking powder
- 1/2 teaspooon baking soda
- 1/2 cup brown sugar
- 1 Tablespoon cinnamon
- Dash of cloves
- 2 Tablespoons honey
- 1 teaspoon vanilla extract
- 2 Tablespoons cold water
- Cinnamon sugar for topping if desired (I used Trader Joe's Cinnamon Sugar Grinder but can mix 2 TB granulated sugar with 1 teaspoon ground cinnamon)
Instructions
- Add flour, brown sugar, butter, soda, baking powder, cinnamon and cloves to medium size bowl.
- Using a pastry cutter, create crumb like mixture with butter and other ingredients
- Add in vanilla and honey stir with spoon.
- Drizzle in water 1 Tablespoon at a time and mix with clean hands until mixture is able to form into well mixed ball of dough (Play-doh consistency)
- Refrigerate dough for about an hour. ( Being an impatient cook, I waited about 30 minutes)
- Roll out dough between 2 pieces of parchment paper until dough is about 1/8 inch thick.
- Using a sharp knife, cut dough into 3 inch by 3 inch squares and lightly prick with fork.
- Using a spatula, move squares onto parchment lined cookie sheet.
- Sprinkle with a bit of cinnamon sugar if desired.
- Bake at 325 degrees for about 15 minutes.
EA-The Spicy RD
So glad you came up with a FODMAPs friendly version! Love the addition of maple syrup, which has been my “go-to” sweetener lately. Stay safe and dry!!!
katescarlata
EA-so love your blog and your great GF recipe inspirations. These grahams are so yummy. My husband finally got home from work in anticipation of the hurricane making landfall and went straight for the grahams. Ha!
Carrie Tatum
Hi Kate,
Thank you for this blog….so appreciative!! In my latest research for my son who is a Fodmap eater I found that beans were off the list including sorghum flour. I would love for him to be able to eat beans again as a protein. Am I misunderstanding the fodmap diet?
Also, my son has fructose malabsorption with IBS-C. As he eats only off the fodmap diet I am confused why we don’t get better results with his IBS. His nausea is completely gone but without miralax (which we try to use very conservatively ) he doesn’t get success. Thanks for your time. So glad you are safe from the hurricane. Happy Thanksgiving!
Carrie
katescarlata
Most legumes are not allowed on the low FODMAP diet. I have not seen data on sorghum but most gluten free grains have been low in FODMAPs–so I allow as tolerated.
Fiber often takes a hit on the low FODMAP diet–be sure you son is getting other high fiber foods on his diet which can help with laxation. Oat fiber, oat bran, rice bran, kiwifruit, blueberries, strawberries, small amounts of flax seed and chia seeds (about 3/4 Tablespoon per sitting) are great sources of fiber. This would be a great topic to address with his dietitian. The diet should be implemented with a dietitian that can tailor the diet to his nutritional goals/needs.
Carrie Tatum
Thank you Kate for your prompt response. I will look at these suggestions and get them going in his diet. Thanks again.
Carrie
Mary Lou Ridler
I was going to make the FODMAP graham crackers, but Kate could you please clarify the amts. if you add the flour amts together it makes 7 3/4 cups, not 51/2 as you state before the combo is given. I’m confused, and don’t want to use to much of one flour. Thanks so much.
katescarlata
Oh Mary Lou–THANK YOU for keeping me honest!! 🙂
I added wrong–make the flour mixture as directed with the same amounts listed in the ingredients–and you are right, it makes 7 3/4 cups not the 5 1/2 cups I originally stated. Sorry-this is what happens when I try to fit too much into my life!
I love this grainy blend–it makes a nice graham cracker. I think this in one of my favorite recipes to make.