Today's post is about low FODMAP cookie baking! Can you enjoy some low FODMAP cookies this holiday season? You bet. Here is a picture of a recipe I developed for the VSL#3 collection of IBS-Friendly recipes the whole family can enjoy, and I promise these Best Roll-Out Sugar Cookies taste as good as they look. What is the recipe for success with FODMAP cookie baking?
- Know your FODMAP-friendly standard baking staples: Eggs, butter, white sugar sugar, brown sugar, salt, baking soda, baking powder, cinnamon, nutmeg, and other spices. Lactose-free milk is works just like regular milk in recipes.
- Recognize problem ingredients: honey, agave, molasses, raisins, dried cranberries, all-purpose flour and whole wheat flour are the most likely problem ingredients.
- Use ingredients containing moderate amounts of FODMAPs, like nuts, nut butters, seeds and oatmeal only in small amounts.
- Try gluten-free cookie recipes, which may already be low in FODMAPs. Although foods suitable for the elimination phase of the FODMAP elimination diet don't necessarily have to be gluten-free, gluten-free cookie recipes are a good place to start. Why? Because the gluten grains (wheat, barley rye) are also high in FODMAPs. Just make sure the recipe isn't loaded with other high FODMAP ingredients such as honey or raisins.
- Try substituting an equal amount of a gluten-free flour blend for the all-purpose flour in standard cookie recipes. I used King Aurther's gluten-free all-purpose flour blend very successfully to modify my favorite roll-out cookie recipe, pictured above.
- You can create a low FODMAP flour blend of your own. A well-balanced flour blend must include ingredients providing starches and proteins in a ratio similar to wheat flour. For example, in this sugar cookie recipe, you can use a blend of 1 cup sweet white sorghum flour, 1/4 cup brown rice flour, 1/4 cup finely ground tapioca flour, 1/4 cup almond meal and 1 Tbsp ground chia seeds to replace the flour in the original recipe.
- You may have to use more or less of your gluten-free or low FODMAP flour blend than the original recipe called for, and baking time may vary as well.
- Use high quality ingredients such as pure butter, real vanilla extract and fresh, organic eggs in your baking for rich, irresistable flavor.
Don't forget to eat your IBS-friendly cookies in moderation! Even though granulated sugar is relatively FODMAP-friendly, if you overdo it at any one meal or snack you will be eating a large load of fructose. Stick to one portion if you want to feel your best!
This post is sponsored by VSL#3. I developed the cookie recipe as their nutrition consultant. For more great IBS-friendly recipes the whole family can enjoy, please visit http://www.vsl3.com/discover/ibs-recipes.asp