Low FODMAP Chocolate Peppermint Cupcakes
Tender Low FODMAP Chocolate Peppermint Cupcakes, that happen to be gluten-free (but no one will know), topped with a swirl of white peppermint confectioners’ sugar buttercream, drizzled with dark chocolate ganache, and sprinkled with crushed red and white peppermint candies. And believe it or not, they are much easier to make than they look! I’ll show you how.
Ingredients:
Cake:
- 1 batch Easy Chocolate Cake, batter prepared, see directions below
- 1 teaspoon peppermint extract
Buttercream Frosting:
- 1 batch Low FODMAP American Buttercream Frosting, ready to use, see directions below
- 1 teaspoon peppermint extract
- Pastry bag and large star tip, such as Wilton 1M tip
Topping:
- ¾ batch Dark Chocolate Ganache, at room temperature
- 1 cup (192 g) crushed peppermint candy
Preparation:
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For the Cupcakes: Position oven racks in upper and lower third of oven. Preheat oven to 350°F (180°C). Line 24 cupcake wells with paper or foil cupcake wrappers.
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Whisk 1 teaspoon peppermint extract into the batter. Divide batter amongst the paper liners and bake for about 15 to 20 minutes, or until a toothpick inserted in the center tests clean. Cool on racks completely.
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For the Frosting: Have the Low FODMAP American Buttercream Frosting soft and ready to use; beat in the 1 teaspoon peppermint extract. Using pastry bag and large star tip, pipe a nice fat swirl of frosting centered on top of each cupcake. Refrigerate the cupcakes for 15 to 30 minutes, just to chill and set the frosting.
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For the Topping: While frosting is chilling, melt the ganache. You want a fluid texture, but it should be barely warm, or it will melt he frosting. Drizzle a nice dollop of ganache on top of each cupcake, an immediately top with a sprinkling of crushed peppermint candy.
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Cupcakes are ready to serve or may be held at room temperature for 2 days in an airtight container.
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 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.
• 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.
• 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.