Well….the new blog is up! Woot! Woot! I am still working out some tweaks but it should be fully functional in the next month or so. Bear with me…while it’s a bit of a construction site. I am trying to make it a bit easier to navigate.
Today, I thought I would share with you a recipe we enjoyed at my recent class at Whole Foods on the low FODMAP diet. It’s a simple and QUICK brownie recipe.
Hey, who doesn’t like a little chocolate treat every now and again….
I found a few single serving cakes and cookies recipes online using a microwave and a coffee mug that could be cooked up in just a minute! Hmmm….a warm baked treat in a minute sounds so “American” to me! Ha! We do love everything SO fast…..if not, faster, right? Not that I like that….in fact, I try to slow down a bit EVERY chance I get.
But, I have to admit, a warm brownie sitting in front of me on a cold {YUP, it has been very cold} winter’s night generally sounds like a really good great idea to me….and so I started experimenting with low FODMAP ingredients to find a suitable fudge-y brownie recipe.
And here it it…Easy, yummy and low FODMAP.
Wheat tolerant folks can use all purpose flour or whole wheat pastry flour, if desired.
The girls at my recent FODMAPs and YOU made up the brownies themselves… they were a hit!
Cocoa powder is limited to 3 ‘heaped’ teaspoons per Monash researchers so the one level tablespoon in my recipe fits into the cut off.
Speaking of my recent FODMAPs and YOU class…we truly had a blast. The culinary center at Whole Foods is amazing and I plan on doing another class in October. It’s difficult to do a class on the weekends….some of you have asked…as this Whole Foods is SO busy it would be near impossible to do the grocery store tour on the weekend.
My friends at Bonnievilles Power Cookies surprised us with some cookie treats. What a nice treat for my FODMAP peeps….incuding me…I ate two of the coconut almond cookies yesterday. MMMMM…..Bonnieville’s is a great company with a great product. Thanks Bonnie for thinking of us!
And Green Valley which offers many great lactose free products including their very popular lactose free yogurt provided coupons for my FODMAPers too! Very nice! Thank you!
Here’s a few pictures from the the FODMAPs and YOU class!
Me being me.
Overflowing brownie in the making! Next time use a slightly larger mason jar!
The gals doing some hands on cooking!
I think I am contemplating and cooking at the same time in the picture below! Someone must have just asked a thought provoking question?! 🙂
Well are your ready to make a FODMAP friendly brownie in a minute? Well…then here’s the recipe!
Ingredients
- 2 tablespoons brown rice flour
- 2 tablespoon sugar
- 1/2 teaspoon vanilla extract
- 1 tablespoon cocoa powder
- 1 tablespoon water
- 1 tablespoon vegetable oil
- 1 teaspoon chopped walnuts or pecans, if desired
Instructions
- Add ingredients to coffee mug, ramekin or small microwave safe dish. (Be sure mixture has some room to expand)
- Gently mix all ingredients until blended.
- Microwave for 1 minute. (May take 10-20 seconds longer if container is smaller than a coffee mug) Check at one minute mark and if still extremely wet and gooey--add back to microwave and cook for another 10-20 seconds.
- Brownie will NOT have a thick crust but rather more fudge-y consistency.
- BE sure to let cool for a while until cooking vessel is warm not HOT to touch. Brownie gets super hot!
Shannon Muhs
Thanks for sharing this recipe.. I will try it today!!
Joey
Can’t wait to try this! I did the FODMAP elimination diet recently and found that I am not Lactose intolerant. I’d been limiting ice cream for a decade for no reason, so I’ll be putting a scoop of ice cream in my cup. Woo hoo!
Jordan
I’m definitely trying this! Do you think gluten free all purpose flour could be subbed for the rice flour? Thanks!
Well Balanced - Food - Life - Travel
I bet you could add the GF all purpose flour as well. It’s certainly worth a try!
Natalie
My version of brownie in a cup…a hot cocoa packet with a couple teaspoons of coconut oil, microwave for 30 sec and YUM!!
Well Balanced - Food - Life - Travel
That sounds delicious but for those with lactose intolerance might not be an option depending on the presence of dry milk in the cocoa mix.
Kim
Kate, I made this last night and it was perfect! So easy to whip up with just a few ingredients and a couple minutes of my time… I’d say dangerously easy! 😉
Well Balanced - Food - Life - Travel
I know Kim….you describe it perfectly…dangerously easy. Yes, that is exactly right.
Tanya
Thank you for this recipe! I have just made this for dessert and it was delicious! I substituted the brown rice flour for gluten free self raising flour and it was perfect! 🙂
Elka
Great recipe. In Australia, we have lactose free icecream so I had a spoonful (or two!) with the brownie.
katescarlata
Yum!!
Danie
Hello,
I understood that cocoa powder was not suitable on low FODMAP diet?
katescarlata
Danie–See updated Monash info here–originally we thought cocoa was not suitable–but further review has shown 1 TB okay.
http://www.med.monash.edu/cecs/gastro/research/updates.html