FODMAP IT!™ Milk Chocolate Chunk Cookies with Orange & Pecans
These are indulgent milk chocolate chunk cookies that can be enjoyed on a low FODMAP diet - if you stick to serving size recommendations.
Low FODMAP Serving Size Info: Makes about 2 dozen cookies; serving size 1 to 2 cookies
Ingredients:
- 2 1/3 cups (338 g) gluten free all-purpose flour; such as Bob’s Red Mill 1 to 1 Gluten-Free Baking Blend
- 1 teaspoon baking soda
- 1 teaspoon salt
- 1 cup (2 sticks; 226 g) unsalted butter, at room temperature, cut into pieces
- 1 cup (213 g) firmly packed light brown sugar
- 1/2 cup (99 g) sugar
- 1 tablespoon finely grated orange zest, made with a rasp style zester
- 2 teaspoons vanilla extract
- 2 large eggs, at room temperature
- 8 ounces (225 g; about 1 1/2 cups) milk chocolate chunks, cut into approximately 1/2 inch (12 mm pieces; we like Callebaut or Scharffen Berger)
- 1 cup (100 g) lightly toasted whole pecans, chopped (optional)
- 1/4 cup (60 g) diced candied orange peel, optional
Preparation:
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Whisk together flour blend, baking soda and salt to aerate and combine; set aside.
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Beat butter with electric mixer on medium-high speed in a large bowl until creamy. Add brown sugar and sugar and beat until lightened, about 3 minutes, scraping down bowl as needed. Beat in orange zest and vanilla, then beat in eggs one at a time allowing each one to be incorporated before adding the next. Beat in the dry mixture until a few streaks of flour remain. Add chocolate and pecans, and candied orange, if using, and beat just until combined. Cover the bowl and chill for at least 4 hours but preferably overnight.
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Position racks in upper and lower thirds of oven. Preheat oven to 375°F/190° Line two baking sheets with parchment paper.
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Form golf ball sized balls and place the cookies 8 per pan, spaced evenly apart. No need to press them down.
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Bake for about 9 to 12 minutes or until lightly browned with the edges firmer than the centers, which should be soft. The cookies firm up tremendously upon cooling. Cool cookies completely on pans set on racks. (Make subsequent batches with cooled pans). Cookies are best served the same day but may be stored at room temperature in an airtight container for up to 3 days.
Notes:
If You Can Tolerate
- Fructans: If you have passed the fructan wheat Challenge you can use unbleached all-purpose flour instead of the gluten-free. Use weight measurements to make this substitution for best results and note that the cookies will no longer be gluten-free.
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 used to give it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are/were 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. Currently FODMAP Friendly lists butter as containing no FODMAPs, which is more accurate to FODMAP content, and does not overlay government guidelines. 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.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Pecans: Monash and FODMAP Friendly have both lab tested pecans. Monash says that a low FODMAP serving size is 15 pecan halves or 30g. The now removed small print told us that they are not High FODMAP until they reach a 100 g serving size, or about 40 halves. The FODMAP Friendly lab tested low FODMAP amount is ¼ cup (30 g; approximately 15 pecan halves). The max low FODMAP serving is 120 g.
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.
