Low FODMAP Coconut Lime Bread
Our Low FODMAP Coconut Lime Bread will make it into regular rotation of quick breads – we promise. Everyone knows banana bread (and we have a few of those) but this one features coconut milk, coconut oil and grated dried coconut along with tangy lime juice and zest. Triple the coconut and double the lime in a very tender-crumbed loaf with a fancy looking, but simply, glaze and topping.
Ingredients:
Bread:
- 1 1/3 cups (194 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- 1 cup (198 g) sugar
- 1 teaspoon baking powder; use gluten-free if following a gluten-free diet
- 1/2 teaspoon salt
- 3/4 cup (180 ml) canned full-fat coconut milk, at room temperature
- 1/2 cup (120 ml) unrefined coconut oil, melted and cooled
- 2 large eggs
- 2 tablespoons very fine lime zest, made with a rasp-style zester
- 1 tablespoon freshly squeezed lime juice
- 1 teaspoon vanilla extract
- 1/2 cup (38 g) plus 2 tablespoons sweetened flaked coconut, divided
Glaze & Topping:
- 1 cup (90 g) sifted confectioner’s sugar
- 2 tablespoons freshly squeezed lime juice
- 2 tablespoons sweetened flaked coconut
- 1 tablespoon very fine lime zest, made with a rasp-style zester
Preparation:
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For the Bread: Preheat oven to 350°F (180°C). Coat an 8 ½-inch by 4 ¼-inch (21.5 cm by 10.5 cm) loaf pan with cooking spray, line with parchment paper, overhanging the two short sides, then coat the paper, too and set aside.
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In a large bowl, whisk together the flour, sugar, baking powder and salt; make a well in the center. In a separate bowl place the coconut milk, coconut oil, eggs, lime zest and juice and vanilla extract and whisk together well.
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Add the wet ingredients to the dry ingredients. Stir and fold until a few floury streaks remain. Fold in ½ cup (38 g) coconut. Pour batter into prepared pan.
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Bake for 30 minutes. Sprinkle remaining 2 tablespoons of coconut over the loaf. Continue baking for about 25 to 30 minutes longer, or until bamboo skewer inserted in the center comes out clean. Place the loaf pan on a cooling rack until just warm, then use parchment paper to help unmold. Cool upright on wire rack.
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For the Glaze & Topping: Whisk together confectioner’s sugar and lime juice until smooth. Drizzle the glaze over the cooled bread and while glaze is still wet, sprinkle with coconut and lime zest. Allow to sit a few minutes until topping sets. Loaf is ready to slice and serve or may be stored in an airtight container at room temperature for 3 days. I like to slice with a serrated knife.
Notes:
Tips
FODMAP Information
- Our recipes are based on Monash University and FODMAP Friendly science.
Coconut Milk: Both Monash University and FODMAP Friendly has lab tested coconut milk for FODMAPs. Monash divides their testing into a few categories. Here are Monash’s statements:
• Coconut milk with inulin is Red Light high FODMAP at ½ cup (125 ml) or 120 g. There is no information on smaller amounts.
• UHT (long life, shelf-stable) coconut milk is Green Light low FODMAP at ¾ cup (180 g).
• Canned coconut milk is Green Light low FODMAP at ¼ cup or 60 g.
• They also have some brands represented, such as Sanitarium, and their unsweetened coconut milk, which is a shelf-stable type, is low FODMAP at 1 cup (250 g).
- FODMAP Friendly gives coconut milk a “Fail” at 4-ounces (125 ml) but we do not know what kind they tested.
- There are a few things to note. First of all, the FODMAP content obviously varies greatly depending on type of processing. Also, although “lite” or “light” canned coconut milk has not been tested, it is the same as canned but with a higher water content, so you can use the canned coconut milk amounts designated and know that you are within low FODMAP serving sizes.
- Dried 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). FODMAP Friendly gives it a “Pass” at 4 tablespoons or 25 g.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
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.