Low FODMAP Smoked Gouda Apple Muffins
Low FODMAP Smoked Gouda Apple Muffins are a little sweet (apple and brown sugar), a little savory (smoked Gouda cheese, olive oil) with a crunch from a low FODMAP amount of hazelnuts. Faux “buttermilk” is made with lactose-free milk and lemon juice and this acidic dairy ingredient makes these muffins tender. Easy enough to make the batter while the oven preheats.
Low FODMAP Serving size Info: Makes 12 muffins; 12 servings; 1 muffin per serving
Ingredients:
- 1 cup (240 ml) lactose-free whole milk, at room temperature
- 1 tablespoon lemon juice
- 2 cups (290 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- 1 1/2 teaspoons baking powder; use gluten-free if following a gluten-free diet
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 3 large eggs, at room temperature
- 1/2 cup (107 g) firmly packed light brown sugar
- 1/3 cup (75 ml) extra-virgin olive oil
- 1 medium-sized Pink Lady apple cored and diced (leave peel on)
- 1/2 cup (50 g) chopped toasted, skinned hazelnuts
- 5- ounces (140 g) smoked gouda, shredded
Preparation:
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Position rack in center of oven. Preheat oven to 425°F (220°C). Line 12 muffin cups with paper liners or coat with nonstick spray.
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Stir the milk and lemon juice together in your measuring cup and set aside to thicken, about 5 minutes.
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Meanwhile, whisk together flour, baking powder, baking soda and salt in a large bowl to aerate and combine. Make a well in the center and set aside.
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Whisk together eggs and brown sugar until combined. Add the thickened, soured milk, olive oil and whisk until smooth.
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Add the wet ingredients to the dry ingredients and stir with a large silicone spatula until just combined. Fold in about three-quarters of the apples, nuts and cheese (you can do this by eye).
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Spoon the batter into the prepared muffin cups. Top with the remaining apples, nuts and cheese.
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Bake the muffins for about 12 to 15 minutes or until the tops spring back when gently pressed and a toothpick tests clean. When done the edges will be golden brown and will just be starting to come away from the pan. Cool in pan on rack for about 3 minutes, then unmold to rack to cool further, placing the muffins upright. Muffins are wonderful slightly warm and best served the day they are made. You can freeze them in a heavy zip-top bag for up to a month. Heat gently before serving.
Notes:
Tip
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- 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.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. 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.
