Vegan Low FODMAP Cornbread
We are huge cornbread fans: alongside BBQ, slathered with peanut butter for breakfast, and did you know you could even have it with butter and a little bit of honey and still be low FODMAP? But we also know that those following a vegan diet want their own recipe, and here it is! Our fluffy and tender Vegan Low FODMAP Cornbread!
Ingredients:
- 1 ¼ cups (300 ml) unsweetened almond milk
- 1 tablespoon lemon juice
- 2 tablespoons warm water
- 1 ½ teaspoons Ener-G Egg Replacer
- 1 ¼ cups (173 g) fine-ground cornmeal, such as Indian Head Old Fashioned Stone Ground Yellow Corn Meal
- 1 cup (145 g) low FODMAP gluten-free al-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- 1/3 cup (65 g) sugar
- 2 teaspoons baking powder; use gluten-free if following a gluten-free diet
- ¾ teaspoon salt
- ½ teaspoon baking soda
- ¼ cup (57 g) melted butter replacement, such as Earth Balance Vegan Buttery Sticks, cooled
Preparation:
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Position rack in middle of oven. Preheat oven to 400°F (200°C). Coat an 8-inch by 8-inch (20 cm by 20 cm) square metal baking pan with nonstick spray.
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Measure out your almond milk and whisk in the lemon juice; set aside for 5 minutes. In a small bowl, whisk together the warm water and Ener-G Egg Replacer; set aside as well.
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Add the cornmeal, flour, sugar, baking powder, salt and baking soda to a large mixing bowl; whisk to combine. In a separate bowl whisk together the soured alt milk, vegan “egg” and the melted buttery margarine. Add the wet mixture to the dry and whisk just until combined.
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Scrape cornbread batter into the prepared pan and smooth the top, if needed, into an even layer.
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Bake for about 20 to 25 minutes, until a toothpick comes out clean. Place pan on wire rack and allow to cool for about 5 minutes – but do try it warm if you can time it right! Cut into 16 servings (4 by 4 grid) and serve. Cornbread can be stored in an airtight container, once cooled, at room temperature for up to 2 days. It also freezes well for up to a month. Just wrap up thoroughly in plastic wrap and then slip into a zip top bag.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Cornmeal: Monash University has lab tested cornmeal, which they list as “Polenta (cornmeal)” and a low FODMAP serving size is 255 g, but that is for cooked. They also have a listing for “Flour, corn (masa harina/masa lista)”, and that low FODMAP serving size is 100 g. Masa harina is cornmeal that is treated with lime (calcium hydroxide), a process called nixtamalization. In personal conversations with Monash, we were told that “regular” cornmeal would be the same as the masa, FODMAP-wise, and that the process of using the lime alkaline solution would not affect FODMAPs.
• Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.