31 August 2017

Double chocolate brownies

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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