Low Fodmap Desserts
If you have been ready my blog for awhile, you have noticed that some of my recipes are low in fodmaps. Fodmaps are certain carbohydrates in food that may contribute to undesirable GI symptoms in many people with IBS. This post shares tips to make an IBS dessert recipe that everyone in your family will love!
Low Fodmap Baking Ingredients
One of the challenges that people often have when following the low fodmap diet is learning that not all gluten free products are low fodmap friendly. This is especially true when it comes to low fodmap sweets. Low fodmap flours that can be used are rice, millet, sorghum, tapioca, teff, cornstarch, corn meal and potato flour. Oat and soy flour can be used in small amounts for some people. Flours that are gluten free but not fodmap are almond, coconut, garbanzo and amaranth.
Another challenge making a dessert low in fodmap is the type of sweetener that is used. Maple syrup and sugar work best while honey, agave syrup, fructose and molasses are high fodmap ingredients. When making fruit desserts make sure that you use the appropriate portion size for low fodmap fruits and limit the higher fodmap fruits when following the elimination phase of the low fodmap diet. One of the best ways to check to see if foods are low or high in fodmaps is to download Monash University Low Fodmap App.
I am so excited to share this recipe with you! It was inspired by a restaurant that used to be in town call Dough. They had the most incredible raspberry bars which were made a lot like a lemon bar but instead of lemon, they were made with a raspberry puree so they were smooth not full of seeds like another favorite oatmeal raspberry bar cookie that I often make.
Low Fodmap Raspberry Bars
Move over lemon bars, there is a new sweet and slightly tart bar that everyone will love for the holidays. It comes already dressed up in a lovely holiday red and has a fresh new taste that family and friends will love! Too many raspberries can become a high fodmap food but no more than 30 berries is considered a low fodmap fruit and this recipe has even less!
Makes 16 servings
1 cup raspberry puree (see recipe below)
2 large egg yolks
1/2 cup sugar
1 tablespoon of butter
1 tablespoon of cornstarch
1 tablespoon of confectioners sugar (to sprinkle on top of the bars after they are baked and cooled)
Low fodmap cookie crust (see recipe below)
Raspberry puree recipe:
12 ounce frozen raspberries
To make the raspberry puree, thaw berries and add to a food processor. Process them until they are blended well. Place a sieve above a large bowl and use a spatula to scrap the puree free from the seeds into the bowl. You will get a little over a cup. Use this puree to make the topping for the raspberry bars.
After making the puree, it is time to thicken the raspberry topping that will go over the cookie crust. Carefully whisk in the cornstarch into the raspberry puree. In a sauce pan, melt the butter and carefully whisk in the raspberry puree and allow to thicken slightly. Take off the burner and add the two eggs and place back on the stove. Allow to thicken. Now, the topping is ready to add to the cookie crust (see below) and bake 20 minutes at 300 degrees. Refrigerate at least one hour before cutting the raspberries into 16 squares.
Low fodmap cookie crust:
1 cup Bob’s Red Mill gluten free flour
1/3 cup pecan meal (made from adding pecans in a food processor)
1/4 cup powdered sugar
1/4 teaspoon salt
1 teaspoon vanilla extract
5 tablespoon, melted margarine
Preheat oven to 300 degrees. In a large bowl, add gluten free flour, 1/3 cup pecan meal, powdered sugar, salt, vanilla extra and melted margarine and mix well. In the baking pan, carefully press the crust in the pan (I used a piece of wax paper to press it down evenly without sticking to my hand. Bake 15 minutes allow to cool slightly before adding the raspberry topping.
Low Fodmap Christmas Recipes
If you are still looking for other delicious recipe and menu ideas that are low in fodmap, here are some other resources! I will also be putting together some make ahead menu ideas to make those wonderful holiday meals come together a little more smoothly!
I recently brought these bars to my friends’ home for a holiday party. As, I often do, I did not mention that I made changes to the recipe and no one knew that this recipe was gluten free or low fodmap so it can be enjoyed by everyone without having to make two desserts for your special event if you don’t want to do it.
I hope that you love these raspberry bars and that you check out some of the other gluten free and low fodmap sweet recipes on my blog! As an Asheville registered dietitian nutritionist, I love sharing recipes from my kitchen that are tried and true that make it easier on family, friends and clients following a special diet and eating healthy while eating delicious.
Come back and visit! And have a wonderful holiday season!