Low FODMAP Chocolate Walnut Truffles - Troufakia
Troufakia – a classic Greek confection - are the easiest truffle candy you will ever make; and they are spectacular. You start with a simple ganache of dark chocolate and cream to which you add chopped walnuts, liqueur, and crushed cookies - in this case purchased gluten-free shortbread. Rolled into balls they can then be coated with the cocoa powder or elegant chocolate vermicelli as we have done here, or even coconut or more chopped nuts.
Low FODMAP Serving Size Info: Makes 40 troufakia; 2 troufakia per serving; 20 servings
Ingredients:
- 5- ounces (140 g) bittersweet chocolate, 60% - 66% cacao, finely chopped
- ½ cup (120 ml) heavy cream, lactose-free if possible
- 1/3 cup (55 g) raisins or dried cranberries
- 3 tablespoons whiskey or Low FODMAP Orange Liqueur
- 6- ounces (170 g) Walker’s Gluten Free Shortbread
- ½ cup (50 g) lightly toasted walnut halves, finely chopped
- ¼ cup (19 g) sweetened long-shred coconut; optional
- Cocoa, preferably Dutch-processed, in a small bowl
- Chocolate vermicelli, in a small bowl
- Fluted paper candy cups
Preparation:
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Melt the chocolate and cream together in the top of the double boiler (then transfer to a mixing bowl) or melt in a microwave safe bowl in the microwave. Stir until smooth and set aside.
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Place the dried fruit and the alcohol in a small microwave-safe bowl and microwave in 10 second bursts, just enough to heat and plump the fruit. You could also do this in a saucepan on the stove top. Take care not to ignite the alcohol. Add the dried fruit and all of the alcohol to the chocolate mixture and stir until smooth.
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Now you need to crush the shortbread. I like to put it in a plastic zip top bag and roll over it with a rolling pin. However you crush it, you want it to be fairly fine in texture, but you also want some quarter inch (6 mm) nuggets for texture. Do you not crush it so that it is a uniform fine meal. Add the crushed cookies to the chocolate mixture along with the walnuts and coconut, if using. Fold and start everything together until evenly mixed. Cover with plastic wrap and refrigerate until firm, at least two hours. You may chill it overnight if that is more convenient.
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Line a half-sheet pan with parchment. Use a teaspoon or a small scoop to create small balls about 1-inch (2.5 cm) across. Then roll the balls between your palms to create fairly round candies, although some lumps and bumps are okay. Set rolled balls on prepared pan until all of the mixture is rolled. Then, roll balls in cocoa powder or vermicelli to finish them off. You can place each ball in a fluted candy cup, if you like.
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Refrigerate in an airtight container for up to 1 week. Bring to room temperature before serving.
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
• Chocolate: Monash University has lab tested dark, milk and white chocolate all have low FODMAP amounts: 85% dark at 20 g; dark at 30 g; milk at 20 g; white at 25 g.
• Cocoa: Monash University has lab tested what they call “cocoa” and also “cacao” and they show different FODMAP content. The problem is that from the chocolate manufacturing industry’s perspective, there is no difference between cacao and cocoa powder. The FDA, The Food Standards for Australia and New Zealand, the ICCO (International Cocoa Organization) and the National Confectioners Association do not even recognize the term “cacao” to describe cocoa powder. We have an article, All About Cocoa, that we encourage you to read. It attempts to explain the discrepancies in the Monash lab testing.
• Cranberries: Both Monash University and FODMAP Friendly have lab tested cranberries. FODMAP Friendly has lab tested dried cranberries and gives them a “Fail” at 40 g or 3/8 cup. On the Monash app you will find Dried Cranberries are given a Green Light low FODMAP serving of 1 Australian tablespoon, or 15 g. On the Monash website itself they discuss fresh cranberries and state that 130 grams fresh, which is about a scant 1 1/4 cups, should be tolerated well.
• Dairy: The low FODMAP diet is not a dairy-free diet. It is, however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
• Raisins: Monash and FODMAP Friendly have both lab tested raisins. While raw grapes contain no FODMAPs, the natural sugars concentrate upon drying and the resulting raisins do contain FODMAPs. Monash says a low FODMAP Green Light serving is 1 Australian tablespoon (13 g). FODMAP Friendly gives them a “Pass” at 3 tablespoons (30 g).
• Walnuts: Both Monash University and FODMAP Friendly have lab tested walnuts. FODMAP Friendly gives them a “Pass” at ¼ cup (30 g) portions. Monash lists the same gram amount as low FODMAP and pegs the volume at 10 walnut halves.
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.