Our low FODMAP Tropical Biscotti are crispy, slightly crumbly and filled with dried pineapple, papaya, coconut and macadamia nuts for an island vibe.
Tropical Fruit & Nut Packed Biscotti
We love biscotti, those classic twice-baked cookies. We have a few recipes for you to check out such as our Ginger Biscotti, They are all perfect with a cup of tea or coffee and not difficult to make – if you follow our tried and true techniques.
Let’s Talk Dried Pineapple & FODMAPs
You might be surprised to see some of the ingredients. Specifically, dried pineapple has been lab tested, but no low FODMAP amount has been determined. 25 g has been determined to contain moderate fructans.
It is interesting to note that fresh pineapple does not become moderate for fructans until an amount of 200 g (1 ¼ cups).
So, if no low FODMAP amount of dried pineapple has been determined in the lab, why am I using it in a recipe? I am taking advantage of our exclusive filter and presenting the recipe as possibly containing fructans, which is indicated by the icons at the top of the post.
Can I Tolerate This Biscotti?
The reason why I say “possibly” is because, given the total amount of dried pineapple used in the recipe of 3-ounces (85 g), and the fact that the recipe yields about 48 biscotti, and that the serving size is 2 biscotti, it is possible that your serving size might very well contain a low FODMAP amount of dried pineapple.
Three things to remember when making Low FODMAP Tropical Biscotti:
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- How YOU digest a food is what is most important, not what a lab test says.
- The goal of this diet is to eat as broadly as possible, without triggering symptoms.
- Integrating foods with FODMAP content is what you should be, and will be, doing post Challenge Phase.
Ingredients For Low FODMAP Tropical Biscotti
Here is a pic of what you will need:
Let’s take a few of the our tropical biscotti ingredients one at a time and look at them more closely.
Low FODMAP Gluten-Free All-Purpose Flour – I use Bob’s Red Mill Gluten Free 1 to 1 Baking flour, which is my favorite blend. It contains xanthan gum, which is NOT a FODMAP, and helps the texture of GF baked goods best approximate those made with traditional all-purpose flour. We also have a recipe for you to make your own version.
Cornmeal – The small amount of cornmeal creates a slightly nubbly texture, which I like very much (and think you will too).
Butter – Most baking recipes use unsalted (also called sweet) butter and we recommend that you do, too. First of all you can control the amount of sodium. Also, salted butter and unsalted butter contain different amounts of moisture (they do have a water content), so they could act differently in recipes. And butter, being a fat, does not contain FODMAPs.
Fruit & Nuts Can Be Low FODMAP
Dried Papaya – Monash University has lab tested dried papaya and a low FODMAP serving size is 5 g. It adds a lovely jolt of orange color and chewiness to our biscotti, don’t you think?
Dried Pineapple – Dried pineapple has been lab tested by Monash University and has a moderate FODMAP serving size of 25 g; the FODMAP is fructans. They have not determined a low FODMAP serving size, which is why our recipe could potentially have a fructan content. There is only 3-ounces (85 g) in the entire recipe, which then makes 24 servings. Use your own reactions as a guide.
Coconut – Luckily for us all kinds of coconut products have been lab tested, from various coconut milks to fresh coconut to dried. Dried coconut has been lab tested by both FODMAP Friendly and Monash University. Monash states has established that the low FODMAP amount is ½ cup (30 g). For this recipe I like to use the broad, large flakes.
Macadamias – Many nuts can be enjoyed on the low FODMAP diet and macadamias are one of them. A 40 g serving, which is about 20 whole nuts, is low FODMAP. They have only shown trace amounts of FODMAPs in lab tests.
No Creaming! Cut In That Butter!
No Creaming! Cut In That Butter!This recipe was inspired by one I spied in the December issue of Martha Stewart magazine. It was the colors that got me. The original used pistachios, which added a lovely green color, but they are off-limits for us FODMAPers.
Sticking with the tropical angle, I used low FODMAP macadamias instead, and added coconut. The technique, however, stuck with the original directions.
Let’s Make Low FODMAP Tropical Biscotti
Here are the steps to follow to make our tropical biscotti.
This recipe begins with mixing the dry ingredients together in your mixer, which aerates them a bit and combines them evenly.
Then the cold butter is cut in, as when making biscuits or scones. You mix it in until a coarse crumb forms, as seen below.
Then you mix in the eggs and keep beating until a dough forms. This will take some doing if you are using a hand-held mixer. Just keep going!
The fruit and coconut get added at the end. You can also use your hands to knead the mixture together.
Now divide the dough in half and create two, 12-inch (30.5 cm) logs. They can be placed on the same parchment paper-lined pan, but you will need an additional pan for the second baking, after they are cut into individual biscotti.
Now pat into 2-inch (5 cm) wide logs as seen below.
You will bake them for about 30 to 40 minutes or just until beginning to color, as seen below. Not too much, not too little – just right! A light golden brown.
Be Patient!
Here is one of the parts of the recipe that require you to work very hard – at being patient! You HAVE to wait. You HAVE to cool the biscotti logs completely before trying to slice them. If you do not, you will end up with a crumbly mess. Trust me, I know from experience.
Once you have cooled them completely, you can safely cut them into individual biscotti. You might be wondering what knife is best. Great question! The original recipe called for a serrated knife. This was a disaster. You could try one and it if works for you, go for it. Really, whatever works, use it!
Which Knife To Use To Cut Biscottti
For me this meant a fairly light, thin chef’s knife, as shown above left. The slicing knife (center) and serrated knife (right) did not work well at all. And the technique is key. I have best results with GF biscotti by placing a log in front of me horizontally, then taking the knife and placing the tip in contact with the cutting surface on the far side of the log. Then I use a rocking motion to bring the knife towards me, and it goes down into the log, creating the slice.
You can see below that I got nice, neat slices.
Do NOT take the knife and place the whole blade on top of the log and cut down. Again, you will get crumbles.
Practice makes perfect! And nibbling the broken ones is delish! (Just watch your FODMAP Stacking and overall serving sizes).
Once your individual biscotti are cut, place them evenly spaced on the two prepared pans, as seen below. Now our tropical biscotti are ready for their second bake in the oven.
More Biscotti & Mandlebrot Recipes:
Low FODMAP Tropical Biscotti
Our low FODMAP Tropical Biscotti combine dried papaya, pineapple and coconut with macadamias for an island vibe in a crispy cookie.
Low FODMAP Serving Size Info: Makes about 48 biscotti; serving size 2 biscotti; 24 servings
Ingredients:
- 1 3/4 cups (254 g) low FODMAP gluten-free all-purpose flour, such as Bob Red Mill’s Gluten Free 1 to 1 Baking Flour
- 3/4 cup (149 g) sugar
- 2 tablespoons fine cornmeal
- 1 1/2 teaspoons baking powder; use gluten-free if following a gluten-free diet
- ¼ teaspoon salt
- ½ cup (1 stick; 113 g) cold unsalted butter, cut into pieces
- 2 large eggs, at room temperature
- 1/2 cup (65 g) lightly toasted macadamias, coarsely chopped
- 1/2 cup (85 g) diced dried papaya
- ½ cup (85 g) diced dried pineapple
- 1/3 cup (15 g) broad coconut flakes
- 1 ½ ounces (42 g) (42 g) crystallized ginger, chopped (about ¼ cup)
Preparation:
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Position racks in upper and lower third of oven. Preheat oven to 325°F (165°C). Line two half-sheet pans with parchment paper; set aside.
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In a stand mixer fitted with the paddle attachment, beat flour, sugar, cornmeal, baking powder and salt to combine. Add butter pieces, beating on medium speed until coarse crumbs form, about 2 minutes. (You can do this with a hand mixer; mixing times will be longer. Use visual cues).
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Reduce speed to low and add eggs, one at a time, beating well after each addition. Keep beating until a stiff dough forms. Beat in macadamias, papaya, pineapple, coconut and ginger. If the dough is too stiff, simply empty dough out of bowl and knead with hands until fruit, nuts and ginger and distributed evenly. Divide dough in half and roll each half into a 12-inch (30.5 cm) log. Transfer logs to one of the prepared pans, separated apart. Pat each log into a 2-inch (5 cm) wide log.
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Bake until golden brown, about 35 to 45 minutes. The logs will be dry to the touch and should feel a bit firm. Leave logs on pan and cool completely on a wire rack. This will take quite a while, possibly up to 30 minutes. Do not rush this step.
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Cut logs crosswise into ½-inch (12 mm) biscotti. I have best success using a chef’s knife and the following technique: Place a log in front of you horizontally, then take the knife and place the tip in contact with the cutting surface on the far side of the log. Use a rocking motion to bring the knife towards you; it will go down into the log, creating the slice. Go slowly and methodically. You will most likely lose a few biscotti to crumbles; don’t fret! Place biscotti evenly spaced apart, cut side down, on both baking sheets.
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Bake, rotating sheets back to front and from one rack to the other halfway through, until just a very light golden color, about 15 to 18 minutes total. Cool cookies completely on pans set on wire racks. Store in an airtight container at room temperature for up to 2 weeks.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Coconut – Dried coconut has been lab tested by both FODMAP Friendly and Monash University. Monash states has established that the low FODMAP amount is ½ cup (30 g). For this recipe I like to use the broad, large flakes.
- Dried Papaya – Monash University has lab tested dried papaya and a low FODMAP serving size is 5 g.
- Dried Pineapple – Dried pineapple has been lab tested by Monash University and has a moderate FODMAP serving size of 25 g; the FODMAP is fructans. They have not determined a low FODMAP serving size, which is why our recipe could potentially have a fructan content and is labeled as such. Use your own reactions as a guide.
- Macadamias – Many nuts can be enjoyed on the low FODMAP diet and macadamias are one of them. A 40 g serving, which is about 20 whole nuts, is low FODMAP. They have only shown trace amounts of FODMAPs in lab tests.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
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.
