You Can Enjoy Our Low FODMAP Apple Strudel
Can you believe that you can have apple strudel! Monash University has recently tested filo (phyllo) dough. That’s right, the ultra-thin pastry dough, that is made from wheat flour, is low FODMAP in 1 sheet per serving. I couldn’t wait to make Low FODMAP Apple Strudel!
One Sheet of Filo is Low FODMAP
One sheet, you say? Let’s talk about what this means. Most filo is purchased frozen and not made from scratch. It is so thin and delicate that you can see through it. Not many people make it from scratch, so starting with defrosted from frozen is the accepted norm.
How to Use Filo
Filo is often used to make Spanakopita (spinach and feta triangles; check out our Low FODMAP Spanakopita Spinach Pie) and to make strudel. Classic strudel dough is similarly thin and is also not typically made at home. My BFF Mary and I did make strudel dough from scratch. We followed a classic Viennese recipe, laying out a clean, large, white sheet on which to stretch the dough. You stand opposite one another and use the backs of your hands (your fingers would tear it too easily and stretch and stretch and stretch the dough until you can read a newspaper through it. That’s the good old-fashioned way of knowing it is thin enough! Anyway, it made some awesome strudel – but for most people not so different from purchased frozen filo – so we never bothered again.
The trick with frozen filo, with its ultra-thin and delicate sheets, is to keep it covered with a damp cloth while working with it. This will keep the sheets from drying out, shattering and crumbling.
If you like sweet, flaky pastries, make sure to check out our Low FODMAP Walnut Baklava.
Low FODMAP Apple Strudel
You will have to show restraint with serving sizes, but we show you how you can have apple strudel while following the low FODMAP diet.
Low FODMAP Serving Size Info: Makes 20 slices of apple strudel; serving size is 1 slice
- 3 Pink Lady apples cored, peeled and finely diced to create 300 g of chopped apple
- 1/4 cup (54 g) firmly packed light brown sugar
- 3 tablespoons chopped raisins
- 3 tablespoons finely chopped walnuts
- 2 teaspoons cornstarch
- 1 1/2 teaspoons cinnamon
- 1 teaspoon lemon zest
- 8 sheets of filo dough
- 1/4 cup (57 g) unsalted butter, melted
- 3 tablespoons low FODMAP, gluten-free panko
- Position rack in middle of oven. Preheat oven to 350°F/180°C. Line a rimmed half-sheet pan with parchment paper; set aside.
- Stir the finely diced apples, brown sugar, raisins, walnuts, cornstarch, cinnamon and lemon zest together in a small bowl until well combined.
- Lay one piece of filo on your work surface horizontally (I like to do this on a clean piece of parchment paper) and brush with butter. Add another sheet, more butter and continue until you have used 4 sheets of filo total, finishing with brushing butter on top. Sprinkle with half of the panko all over (do this by eye) then spread half of the apple filling in a “log” shape along the long end near you. Firmly roll the log up away from you, folding in the sides as you approach the last half. Place seam side down on prepared pan. Repeat with remaining filo and filling. You should have two logs, spaced evenly apart on your baking pan. Brush tops with melted butter. (You may hold the strudel at this point, covered with plastic wrap and refrigerated, up to overnight. Some folks have even had success with freezing. Make sure to bring to room temperature before baking.)
- Bake for about 15 minutes or until golden brown and crispy. Allow to cool on pans set on racks for at least 5 minutes. Use a sharp serrated knife to cut crosswise into 10 pieces each. Serve warm or at room temperature. These are best served the day they are baked.