Low FODMAP Mint Brownies
Are you an Andes Mints fan? These Low FODMAP Mint Brownies are like Andes Mints in brownie form. These differ from our Low FODMAP Peppermint Brownies as those feature crushed peppermint candies (like candy canes). These have a rich brownie base, a creamy mint filling (tinted green), and a butter-based dark chocolate ganache topping.
Ingredients:
Brownies:
- 4- ounces (115 g) semisweet chocolate, coarsely chopped, 47% to 55% cacao mass, such as Ghirardelli Semisweet chocolate
- 1/2 cup (1 stick; 113 g) unsalted butter, cut into pieces
- ¾ cup (149 g) sugar
- 1/2 cup (107 g ) firmly packed light brown sugar
- 1 teaspoon vanilla extract
- 2 large eggs, at room temperature
- ¼ cup (37 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 powder
- 1/4 teaspoon salt
Mint Frosting Layer:
- 1/2 cup (1 stick; 113g ) unsalted butter, at room temperature
- 2 cups (180 g) sifted confectioners’ sugar
- 2 tablespoons lactose-free whole milk or heavy cream, and extra if needed
- 1 teaspoon pure peppermint extract, or to taste
- Green gel or liquid food coloring
Butter Ganache Glaze:
- ¼ cup (57 g) unsalted butter, cut into pieces
- 4- ounces (115 g) semisweet chocolate, coarsely chopped, 47% to 55% cacao mass, such as Ghirardelli Semisweet chocolate
Preparation:
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For the Brownies: Position the rack in the middle of the oven. Preheat oven to 350°F (180°C). Coat the bottom and sides of an 8-inch by 8-inch (20 cm by 20 cm) straight sided square metal baking pan, then line with parchment paper so that it overhangs two sides. Spritz the paper with nonstick spray, too; set aside.
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Melt the chopped chocolate and butter in the top of a double boiler or microwave, whisking until smooth. If you do this in a large microwave-safe bowl, you can continue in same vessel. Whisk in sugars and vanilla until mixture is combined, then whisk in each egg, one at a time, until batter is smooth. Fold in flour, cocoa and salt until no floury streaks remain, then scrape into prepared pan. Smooth top with a small offset spatula.
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Bake for about 25 to 30 minutes or until a toothpick inserted in center shows a few moist crumbs clinging. The edges will just be starting to pull away from the pan. Cool completely on rack before proceeding with frosting layer. It is helpful to chill the brownies in the refrigerator for about 15 minutes, after they have come to room temperature.
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Make the Mint Frosting: Beat the softened butter in a bowl with an electric mixer until smooth and creamy. Beat in confectioners’ sugar and milk or cream, scraping down bowl as needed. Keep beating until it is super smooth, then beat some more! You can add a bit more milk or cream, if necessary; aim for a thick but ultra-smooth, spreadable consistency. Beat in the peppermint extract (using more to taste, if you like) and tint the mixture green with coloring. Start with a tiny bit!
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Spread the freshly beaten frosting over the cooled brownies in it even layer. This is most easily accomplished using a small offset spatula. Refrigerate brownies for about 15 minutes.
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Make & Apply the Ganache Glaze: Melt the butter and chocolate together in the top of a double boiler or in the microwave. Stir together until smooth. Gently spoon onto the chilled brownies, placing dollops here and there, then spread into an even layer using a small, clean offset spatula. Refrigerate the brownies for at least one hour, or overnight, to set the ganache glaze.
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Once chilled, remove from the refrigerator, loosen the edges of the brownies from the pan and use the parchment to pull the brownies up and out. They should come out easily in one piece. Place on a cutting board, peel the paper away then cut into a 5 x 5 grid to make 25 brownies. Brownies are ready to eat and are delicious at room temperature or slightly chilled. Store in refrigerator in an airtight container for up to three days.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• 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 102 g (that contains dairy). Milk chocolate is 30 g with a 42 g max serve; white chocolate is also 30 g with a max low FODMAP serve of 42 g.
• Cocoa: Monash University has lab tested cocoa/cacao and states that it is low FODMAP in 2 teaspoon (8 g) low FODMAP servings, but we know from prior lab testing that it does not become High in FODMAPs until 200 g. We also know this from recipes that Monash has approved that go beyond 8 g per serving.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• 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.