Gluten-Free Low FODMAP Honey Cake
Our Gluten-Free Low FODMAP Honey Cake is a simple, “plain” cake, perfect alongside a cup of your favorite hot beverage. Lovely for Rosh Hashanah, too. Speaking of hot beverages, there is black tea in the batter, which lends moisture and flavor. The honey is in a small amount, and the rest of the liquid sweetener is light corn syrup, which is low FODMAP (and not the same as high fructose corn syrup).
Ingredients:
- 3 cups (435 g) low FODMAP gluten-free flour, such as Bob’s Red Mill 1 to 1 Baking Flour, plus extra
- 1 ½ teaspoons baking powder; use gluten-free if following a gluten-free diet
- 1 teaspoon baking soda
- ¼ teaspoon salt
- ½ cup (113 g; 1 stick) unsalted butter, cut into pieces
- 1 cup 198 g sugar
- 1 cup (240 ml) strong brewed black tea, at room temperature or slightly warm
- ¾ cup (180 ml) light corn syrup
- ½ cup (107 g) firmly packed light brown sugar
- ½ cup (120 ml) vegetable oil, such as canola, rice bran or safflower
- ⅓ cup (75 ml) freshly squeezed orange juice, at room temperature
- ¼ cup (60 ml) honey
- 3 large eggs, at room temperature
- 2 teaspoons cinnamon
- 2 teaspoons vanilla extract
- Confectioners’ sugar
Preparation:
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Position rack in middle of oven. Preheat the oven to 350°F (180°C). Generously coat the inside of a 12 cup (2.8 L) decorative ring pan with nonstick spray, then sprinkle with the extra flour, coating all the interior surfaces; tap out any excess. Set aside.
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In a large bowl, whisk together the 3 cups (435 g) flour, baking powder, baking soda and salt; make a well in the center and set aside.
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Melt the butter in a microwave safe large mixing bowl, then whisk in the sugar, tea, corn syrup, brown sugar, oil, orange juice, honey, eggs, cinnamon and vanilla until well combined.
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Add the wet mixture to the dry flour mixture, whisking very well until there are no lumps. It will be a fairly thin batter. Pour into prepared pan and bake for 35 to 45 minutes or until a toothpick tests clean. Cool on rack for 15 minutes, then unmold and cool completely.
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Dust with confectioners’ sugar right before serving. Cake will last 4 days at room temperature under a cake dome.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Black Tea: Both Monash University and FODMAP Friendly have lab tested black tea for FODMAPs. Monash says that a Green Light low FODMAP portion is 180 ml (3/4 cup) when “brewed strongly” and made from “1 teabag”. FODMAP Friendly gives it a “Pass” at “1 bag” or 1.88 g.
• Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
• Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no 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.