A FODMAP IT!™ recipe from Pierre Marcolini’s
Chocolat: From the Cocoa Bean to the Chocolate Bar
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Let’s Make Chocolate Soufflés
Chocolate Soufflés on the low FODMAP diet? Yes! Read on.
Everyone has their “must-have” food. For me it is chocolate and thankfully we can all enjoy it in moderation while on the low-FODMAP diet. I received a copy of Chocolat: From the Cocoa Bean to the Chocolate Bar by Pierre Marcolini and dove right in to see what recipes I could enjoy.
I came upon this amazing image of Chocolate Soufflés and one glance at the ingredients told me that the recipe was ripe for a gentle FODMAP IT!™ treatment by simply substituting lactose-free whole milk for the regular whole milk that was originally called for.
If you are a chocolate lover, or know someone who is, this book is both coffee-table worthy with sumptuous oversized images but also kitchen friendly with recipes ranging from roasting your own beans and making your own chocolate to more expected categories for beverages, sauces, mousses, cakes, pastries and even a few savory dishes.
Other potentially low-FODMAP recipes include Chocolate Hazelnut Meringue Cakes, Chocolate Sorbet (subbing in lactose-free milk), Mini Almond Loaves, which are gluten-free and made with chestnut flour and an Herby Chocolate Drink made with chocolate, water and either mint, sage or thyme.
Which Chocolate Should You Use?
Pierre is very specific with his choice of chocolate in all of the recipes.
Best case scenario, you use that chocolate he recommends, otherwise try to find another 78% bittersweet chocolate; next step down would be a chocolate that is within the range of 75% to 80% for best textural results.
His recipe does not specify the size of ramekins but we found that ½ cup (120 ml) is a good size.
Monash Serving Size Recommendation:
The Monash app states that dark chocolate can be enjoyed in 30 gram servings and as this recipe calls for 40 grams and makes 8 servings, you can rest assured that you are well within the limits.
Published with permission. Chocolat: From the Cocoa Bean to the Chocolate Bar by Pierre Marcolini. Published by Rizzoli, 2017©. Marie-Pierre Morel © photographer.
Chocolate soufflés are actually not that hard to make at home, especially when you have great instructions, as Pierre Marcolini provides here.
Low FODMAP Serving Size Info: Makes 8 soufflés; serving size 1 soufflé
- 1 1/2 oz. (40 g) dark chocolate, (78% cacao), preferably Arriba Nacional Ecuadorian grand cru chocolate
- 1 1/4 cups (300 ml) lactose-free whole milk
- 1/4 (scant) cup (2 oz. / 60 g) egg yolks (3 yolks)
- 1/2 (scant) cup (3oz./80 g) granulated sugar
- 2 tablespoons (2/3 oz. / 20 g) cornstarch
- 1 (scant) cup (7 oz. / 200 g) egg whites (6 to 7 whites)
- 3 tablespoons (2 oz. / 50 g) unsalted butter, for the ramekins
Preheat the oven to 375°F /190°C. Grease 8 ramekins with butter.
Make a chocolate pastry cream: Chop the chocolate with a knife and place in a mixing bowl. Bring the milk to a boil in a saucepan. While it is heating, beat the egg yolks with the sugar in the bowl of a stand mixer fitted with a whisk until the mixture is pale. Incorporate the cornstarch. Pour one third of the boiling milk over the yolk-sugar mixture to heat it. Whisk well and pour in the remaining milk and whisk to combine. Return the liquid to the saucepan and bring to a boil. Remove from the heat. Stir in the chocolate until thoroughly combined. Allow to cool to room temperature.
Whisk the egg whites. With a flexible spatula, carefully fold them into the pastry cream. Divide the soufflé batter among the prepared ramekins and bake for 16 minutes. Chef’s note: Serve the chocolate soufflés with a scoop of ice cream.
- I know that even the term "soufflés" can be daunting. The directions that Pierre has presented are very thorough and you WILL have success if you follow them step by step. Go for it!
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.