Our Low FODMAP Gingerbread White Chocolate Bûche de Noël features a gingerbread cake, filled and covered with crème fraiche whipped cream, and decorated with white chocolate “bark”. All gluten-free, lactose-free and of course, low FODMAP.
For the Chocolate Bark: Melt the white chocolate in whatever way you like. You can use a microwave or double boiler. Spread in a very thin layer on a large piece of parchment. Roll up parchment in a loose roll, keeping as round as possible, and refrigerate until firm and needed. You can do this a week ahead, storing in refrigerator.
For the Sugared Cranberries: Place ½ cup (99 g) sugar and water in a small saucepan and bring to a boil, making sure sugar is dissolved. Remove from heat and stir in cranberries. Allowed to sit overnight. Drain the cranberries from the syrup; you can reserve the syrup and use for cocktail and mocktail creation. You want to remove as much liquid as possible. Toss cranberries with remaining sugar, then spread them out on a cooling rack to dry overnight.
For the Cake: Position rack in center of oven. Preheat oven to 350°F (180°C) and line the bottom and sides of a half sheet pan with parchment paper. Coat parchment with nonstick spray and then coat with extra flour.
For Filling, Frosting and Assembly: The day before serving, or the day of, make sure any of the optional components, such as the Candied Cranberries and Meringue Mushrooms, are ready to use. Have a large flat platter ready, too.
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.
• 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.
• 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.