Low FODMAP Apple Nut Bundt Cake
This Low FODMAP Apple Nut Bundt Cake is easy to make, incredibly moist, and every time I have served it, folks have asked for the recipe. It is THAT good. It sounds and looks simple – and then one bite and you are transported into apple perfection! It is a fantastic brunch cake, coffee break cake, or bake sale choice.
Packed with flavor, this cake is incredibly moist and is lovely alongside your favorite hot beverage, for breakfast or as a snack throughout the day.
Low FODMAP Serving Size Info: Makes 1 Bundt Cake; 20 slices; 20 servings; 1 slice per serving.
Ingredients:
Apple Cake:
- 3 cups (435 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Flour Blend
- 1 teaspoon baking powder; use gluten-free if following a gluten-free diet
- ½ teaspoon baking soda
- ¼ teaspoon salt
- 1 cup (226 g; 2 sticks) unsalted butter, at room temperature, cut into pieces
- 2 cups (396 g) sugar
- 1 tablespoon ground cinnamon
- 1 tablespoon vanilla extract
- 4 large eggs, at room temperature
- 1 cup (240 ml) lactose-free faux buttermilk, at room temperature
- 12- ounces (345 g; 3 cups) chopped, peeled apple, such as Pink Lady or Granny Smith
- 1 cup (116 g) toasted pecan or walnut halves, finely chopped
Glaze:
- 5 tablespoons unsalted butter
- ¾ cup (160 g) firmly packed light brown sugar
- 2 tablespoons water
- 2 teaspoons pure vanilla extract
- ¼ teaspoon ground cinnamon
Preparation:
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For the Cake: Position rack in center of oven. Preheat oven to 325° F. Spray 10 to 12 cup (2.5 L to 2.8 L) Bundt-style pan generously with nonstick cooking spray (I use PAM).
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Whisk together the flour, baking powder, baking soda, and salt in a small bowl; set aside.
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Cream butter and sugar together in a large bowl with electric mixer, scraping down bowl as needed. Beat in cinnamon and vanilla, then beat in eggs one at a time until smooth and creamy.
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Alternately beat in the flour mixture and the faux buttermilk until batter is thick and smooth. Fold in the apples and nuts. Scrape into prepared pan, evening out the top with a small offset spatula.
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Bake for about 1 hour, or until a bamboo skewer tests clean. Place on rack to begin cooling.
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For the Glaze: During the last minutes of the cake baking, make this glaze. Place the butter, brown sugar, water, vanilla and cinnamon in a small pot, and heat over medium heat until butter melts and sugar dissolves, whisking a couple of times. Bring just to a boil, then remove from heat. Poke holes all over the cake with a bamboo skewer or thin, sharp knife and pour the butter glaze evenly all over the cake, still in the pan. Allow the cake to cool for 15 minutes, then unmold on a rack and cool completely.
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Cake is ready to serve, or can be stored overnight at room temperature, under a cake dome, or for up to 2 days.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Apples: Both Monash University and FODMAP Friendly have lab tested certain apples, particularly Pink Lady and Granny Smith. Monash University lab testing reports that Pink Lady apples have a low FODMAP serving sizes: peeled it is 23 g; unpeeled it is 20 g; Granny Smith apples have a low FODMAP serving sizes: peeled it is 26 g; unpeeled it is 27 g. According to FODMAP Friendly, Pink Lady apples have a low FODMAP serving size of 31 g (they do not state peeled or unpeeled, but image is of an apple with peel); Granny Smith have a low FODMAP amount of 25 g (we assume also with peel). It is interesting to note that Monash lab testing showed Granny Smith being lower in FODMAPs, while FODMAP Friendly lab testing showed the opposite. As with any fresh fruits and vegetables, huge variation in FODMAP content from fruit to fruit, batch to batch, is to be expected.
• 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.
• Pecans: Monash and FODMAP Friendly have both lab tested pecans. Monash says that a low FODMAP serving size is 10 pecan halves or 20g. The small print tells us that they are not High FODMAP until they reach a 100 g serving size, or about 40 halves. You might notice that on the FODMAP Friendly app the image is for pecans in the shell. We have asked FODMAP Friendly for clarification and they told us that the ¼ cup (30 g) low FODMAP serving size is for nuts OUT of the shell and is approximately 15 pecan halves.
• Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
• 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.
• Walnuts: Both Monash University and FODMAP Friendly have lab tested walnuts. FODMAP Friendly gives them a “Pass” at ¼ cup (30 g) portions. Monash lists the same gram amount as low FODMAP and pegs the volume at 10 walnut halves.
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.
