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Low FODMAP Pumpkin Chocolate Brownies

1 cup (85 g) almond flour

½ cup (50 g) raw cacao powder

1 cup (120 g) walnut pieces

½ cup (75 g) dark choc-chips

1 teaspoon baking powder

1 teaspoon cinnamon

1 pinch salt

1 cup (250 g) roasted pumpkin (see below*)

3 large eggs

½ cup (160 g) maple syrup

1 tablespoon vanilla essence

1. Preheat the oven to 175 degrees C (350 F).

2. Grease a brownies/baking pan.

3. In a food processor or blender add almond flour, cacao powder, baking powder, pinch salt, roasted pumpkin, eggs, maple syrup, vanilla essence.

4. Blend on high speed until all ingredients are well combined into a thick batter.

5. Add walnut pieces and dark choc-chips to the batter and mix well with a spoon.

6. Pour the batter evenly into the greased pan.

7. Bake in the preheated oven for about 40-45 minutes.

8. Let the brownies cool down in the pan.

9. Cut into squares.

10. Optional: Serve with thick lactose free cream, sprinkled with cinnamon powder.

11. Enjoy it! If you can wait until the day after, the brownies will taste even better!

12. *To roast the pumpkin, simply remove seeds and fibres from a quarter of a small pumpkin and bake (no need to cut it) on a baking tray, in the preheated oven (200 degrees C - 392 F) for about 50 minutes until the pumpkin is soft. Allow to cool and remove skin. Measure the quantity needed.

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Pumpkin Chocolate Brownies - Journey Into The Low FODMAP Diet

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Low FODMAP Pumpkin Chocolate Brownies Save Print Delicious brownies that can be made all year long. Author: Larah Brook Recipe type: Dessert Ingredients 1 cup (85 g) almond flour ½ cup (50 g) raw cacao powder 1 cup (120 g) walnut pieces ½ cup (75 g) dark choc-chips 1 teaspoon baking powder 1 teaspoon ...

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This isn't your typical "green smoothie." Rather, it's a decadent Mint Chocolate Chip dessert smoothie!

The smoothie is packed with healthy fats from walnuts, avocado, and a bit of coconut milk. You'll get the bright green color from spinach and fresh mint leaves. Each sip provides a little crunch from the ground-up dark chocolate chips.

Overall, this guilt-free mint chocolate chip smoothie makes for a satisfying after-dinner dessert. Enjoy!

Nutrition Facts

This recipe makes one serving.

Per serving: 314 calories, 24g fat, 27g carbohydrate, 5.5g fiber, 5g protein

Diets

This recipe complies with the following diets:

Paleo- no, unless you leave out the dark chocolate chips since they contain cane sugar

Vegan/Vegetarian- yes

Low FODMAP- yes, just make sure the coconut milk doesn't contain inulin

SCD- no

Gluten free- yes

Dairy free- yes

Mint Chocolate Chip Smoothie

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Mint Chocolate Chip Smoothie - Nutrition by Erin

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This isn't your typical "green smoothie." Rather, it's a decadent Mint Chocolate Chip dessert smoothie! The smoothie is packed with healthy fats from walnuts, avocado, and a bit of coconut milk. You'll get the bright green color from spinach and fresh mint leaves. Each sip provides a little crunch from the ground-up dark chocolate chips.

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Cornbread is the perfect comfort food. It's soft on the inside, yet crunchy on the outside. It's slightly sweet, yet also slightly salty. Let's just say, I don't know many people who don't like cornbread!

However, most cornbread recipes use a combination of wheat flour and cornmeal. This recipe is low FODMAP approved as it only contains cornmeal.

Corn in the Low FODMAP Diet

Corn can be a bit confusing when following the low FODMAP diet.

That's because sweet corn on the cob and even canned corn kernels are considered high FODMAP foods. However, corn flour, corn starch, popcorn and baby corn are considered low FODMAP foods. Therefore, you are safe to eat many corn-products like corn tortilla chips and corn bread as long as you check the ingredients label for other potential FODMAP ingredients.

For a complete list of other confusing FODMAP foods, go here.

Corn Flour

You'll want to have the right kind of corn flour for the right cornbread texture.

Ground up corn, also referred to as corn flour, can come in various forms.

In the baking section of the grocery store, you may find corn grits, polenta, and cornmeal. These are all versions of dried and ground corn kernels, but they produce differences in texture. Make sure you pick out cornmeal that has the finest grind when making cornbread.

Nutrition Facts

This recipe makes 12 servings.

Per serving: 123 calories, 20g carb, 4g protein, 3g fat, 1g fiber

Ready to make this simple cornbread recipe?

Low FODMAP Simple Cornbread

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Low FODMAP Simple Cornbread - Nutrition by Erin

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ornbread is the perfect comfort food. It's soft on the inside, yet crunchy on the outside. It's slightly sweet, yet also slightly salty. Let's just say, I don't know many people who don't like cornbread! However, most cornbread recipes use a combination of wheat flour and cornmeal.