Low FODMAP Sticky Cranberry Gingerbread
Our Low FODMAP Sticky Cranberry Gingerbread is easy to make, gluten-free and combines two of our most favorite holiday flavors: gingerbread and cranberries. Baked in a 9-inch (23 cm) pan and cut into squares, this might be the perfect holiday cake to bring to parties, school functions, the office or church gatherings. Flavors of molasses (low FODMAP amounts), brown rice syrup, brown sugar, cranberries and spices like allspice, cinnamon and ginger combine for a very special treat.
Ingredients:
- 2 ½ cups (265 g) fresh or frozen cranberries
- 1 cup (198 g) sugar
- 1 tablespoon water
- ½ cup (113 g; 1 stick) unsalted butter
- ⅔ cup (141 g) firmly packed light brown sugar
- ½ cup (120 ml) lactose-free whole milk, at room temperature
- ½ cup (120 ml) brown rice syrup
- ¼ cup (60 ml) unsulphured molasses, such as Grandma's brand
- 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 tablespoon ground ginger
- ½ teaspoon baking powder; use gluten-free if following a gluten-free diet
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground allspice
- ¼ teaspoon baking soda
- ¼ teaspoon salt
- 1/8 teaspoon freshly ground black pepper
- 2 large eggs, at room temperature
- 1 tablespoon finely grated fresh ginger
Preparation:
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Position rack in center of oven. Preheat oven to 350°F (180°C). Coat a 9-inch (23 cm) square baking pan with nonstick spray; line with parchment to overhang two sides, then spray parchment.
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In a medium-sized saucepan, stir together the cranberries, sugar and water. Bring to a simmer over medium heat and cook for about 8 to 10 minutes or until mixture is thick, syrupy and most of the cranberries have burst.
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In a separate medium-sized saucepan, stir together the butter, brown sugar, milk, brown rice syrup and molasses, bring just to a simmer over medium heat, then remove from heat. Stir gently off heat; residual heat will melt butter.
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Meanwhile, in a large bowl, whisk together the flour, ginger, baking powder, cinnamon, allspice, baking soda, salt and black pepper. Beat in the molasses mixture, then beat in the eggs and fresh ginger until batter is smooth and all ingredients are combined.
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Scrape batter into prepared pan. Drop spoonfuls of the cranberry mixture onto the cake batter, then use a butter knife to drag through the cranberries and down into the cake batter, creating a swirled design. Bake until the top is firm and a toothpick inserted in the center just comes out clean, about 30 to 40 minutes. Cool pan on cooling rack at least until just warm. Serve warm or at room temperature. Cake may be held overnight, in pan, wrapped well with aluminum foil.
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.
• Cranberries: Both Monash University and FODMAP Friendly have lab tested cranberries. FODMAP Friendly has lab tested dried cranberries and gives them a “PASS” at 17 g or 2 tablespoons, with a maximum low FODMAP serving size of 19 g. 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.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
• Molasses: There is a lot of confusion surrounding molasses as it is on many high FODMAP lists. Monash University and FODMAP Friendly have both lab tested molasses. FODMAP Friendly has given it a “Fail” at 15 g, but Monash tested smaller portions and gives it as Green Light Low FODMAP serving size at 1 teaspoon or 5 g.
• 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. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.
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.