Low FODMAP Pumpkin Swirl Brownie Pie
Our Low FODMAP Pumpkin Swirl Brownie Pie is a gluten-free and low FODMAP version of one I found at FoodNetwork.com. You CAN have so many of the foods you crave while following the diet, with just a few changes. This is a “pie” where part of the brownie batter forms a crust, while the rest combines with a sweetened pumpkin filling and stays ultra-moist and rich.
Ingredients:
Brownie:
- ½ cup (1 stick; 113 g) unsalted butter, at room temperature, cut into pieces
- 12- ounces (340 g) semisweet or bittersweet chocolate, finely chopped; I used 60% cacao mass
- 2/3 cup (141 g ) firmly packed light brown sugar
- 2 large eggs, at room temperature
- 1 teaspoon vanilla extract
- 1/2 cup (73 g) low FODMAP, gluten-free all-purpose flour, such as Bob’s red Mill 1 to 1 Gluten Free Baking Flour
- 2 tablespoons sifted natural cocoa
- 1/2 teaspoon baking powder; use gluten-free if following a gluten-free diet
- 1/4 teaspoon salt
- 1 ½ tablespoons water, used later in recipe
Pumpkin Filling:
- 1 cup (244 g) unsweetened pumpkin purée, such as Libby’s
- 1 cup (240 ml) heavy cream, at room temperature
- 1 large egg, at room temperature
- ¼ cup (50 g) sugar
- ¼ cup (36 g) low FODMAP, gluten-free all-purpose flour, such as Bob’s red Mill 1 to 1 Gluten Free Baking Flour
- 1/2 teaspoon cinnamon
- Pinch cloves
- Pinch ginger
- Pinch nutmeg
- Pinch salt
Preparation:
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Position rack in center of oven. Preheat the oven to 350°F (180°C). Coat the bottom and sides of a 91/2-inch (24 cm) deep-dish pie plate with nonstick spray.
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Make The Brownie Batter: Melt the butter and chocolate together in a large microwave safe bowl in the microwave; stir until smooth. (You can also do this in top of double boiler, then transfer to large mixing bowl).
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Whisk in brown sugar until combined, then whisk in eggs and vanilla until mixture comes together. Then whisk in flour, cocoa, baking powder and salt until a smooth batter forms.
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Scrape about one-quarter to one-third of the amount of brownie batter into the prepared pie plate. Use a small offset spatula to spread into an even layer; it should be about ½-inch (12 mm) thick. Bake for 15 minutes; it should be just set.
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While the brownie “crust” is baking, make the Pumpkin Filling: In a clean mixing bowl, whisk together the pumpkin, cream, egg, sugar, flour, spices and salt until combined and smooth.
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Pour the pumpkin filling over the baked brownie layer. Whisk 1 ½- tablespoon water into the remaining brownie batter, then spoon the batter over the pumpkin filling; I use a ¼-cup measuring cup to dole out the large dollops. Use the small offset spatula to swirl the brownie batter through the pumpkin filling, taking care not to overwork the batters (you want large, bold swirls).
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Bake for about 30 to 35 minutes or until the pie is set and a toothpick inserted in the brownie batter comes out with a few moist crumbs clinging. Transfer to a rack and let cool for at least 10 minutes. You can serve warm with lactose-free vanilla ice cream, or cool completely. Pie can be stored overnight at room temperature covered with plastic wrap.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of 1/4 cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
• 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.
• 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. FODMAP Friendly has also lab tested dark chocolate, milk and white chocolate. Their lab tests place low FODMAP servings for dark chocolate at 30 g, with a max low FODMAP serving size of 101 g. Milk chocolate is 30 g with a 38 g max serve; white chocolate is also 30 g with a max low FODMAP serve of 38 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.
• 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.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Pumpkin, canned: Monash university has lab tested canned pumpkin and it is low FODMAP in 1/3 cup (75 g) portions. FODMAP Friendly has lab tested canned pumpkin and state that a low FODMAP serving size is 120 g, or about 1/2 cup. We always use Libby’s solid-pack pumpkin and feel that it gives superior results in our recipes.
• 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.