Low FODMAP Financiers
Our Low FODMAP Financiers are just like the classic French petit fours. They are small, yet pack a wallop of flavor and texture, being rich with almond meal, sugar and butter. They are moist, a little crumbly from the almonds and sweet but not too sweet. They lend themselves to variation and their diminutive size allows us to play with what are typically considered high FODMAP ingredients, like peaches and plums, because we literally just use a few tiny slivers. They are great plain, too, or simply embellished with a few almond slices.
Low FODMAP Serving Size Info: Makes 24 Financiers; 2 per serving; 12 Servings
Ingredients:
- 5 tablespoons (71 g) unsalted butter, at room temperature, cut into pieces
- ¾ cup (85 g) finely ground blanched almond flour, such as Bob’s Red Mill
- ½ cup (99 g) plus 1 tablespoon sugar
- 2 tablespoons low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill Gluten Free 1 to 1 Baking Flour, plus extra
- 1/8 teaspoon salt
- 3- ounces (85 g) egg white; from 3 or 4 large eggs
Optional Toppings:
- Sliced or slivered almonds - 2 to 4 pieces per
- Slices of plum or peaches – 2 or 3 tiny slices per
- Whole raspberries – 1 per
- Whole blueberries – 2 or 3 small per
Preparation:
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Position rack in center of oven. Preheat oven to 375°F (190°C). Thoroughly coat the inside and top inside edges of 24 mini-muffin wells with nonstick spray. Sprinkle extra flour in the wells and rotate the pan(s) until the wells are thoroughly coated with flour. Tap out and discard any excess. You can use small fluted paper cups, if you like, but that veers away from the traditional approach; your choice!
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Melt the butter over low-medium heat in a saucepan until it begins to smell nutty and toasty but take care not to burn the milk solids. The color should be a rich golden brown. Set aside to cool briefly.
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Meanwhile, place almond flour, sugar, flour and salt in a mixing bowl and whisk around to combine thoroughly. Add egg whites and mix in with a folding/stirring motion. Once the egg whites are incorporated, fold/stir in the browned butter.
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Use two teaspoons to dollop batter into prepared pan(s) filling wells up about halfway. Place toppings of choice on top of your financier batter, if desired. Bake for about 10 to 15 minutes or until golden brown, especially around the edges. Immediately unmold onto a cooling rack, flip each one upright and continue to cool on rack for about 10 minutes. You can eat them slightly warm or at room temperature. Store in single layers in an airtight container at cool room temperature for up to 3 days.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Almonds: Both Monash University and FODMAP Friendly have lab tested whole almonds, and their results vary from one another. Monash says that a Green Light low FODMAP portions is 10 whole almonds at 12 g, but a high FODMAP portion is 20 whole almonds at 24 g. FODMAP Friendly gives them a “Pass” at 30 g or ¼ cup.
- Almond Meal: Monash University has tested almond meal (ground almonds) and states that a low FODMAP serving size is ¼ cup or 24 g.
- Blueberries: Blueberries have also been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 1 cup or 150 g. Monash states that a Green Light low FODMAP serving is a heaping ¼ cup or 40 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at 1/3 cup or 50 g.
- 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.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Raspberries: Raspberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 10 berries or 45 g. Monash states that a Green Light low FODMAP serving is 30 berries or 60 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at 35 berries or 65 g.
- 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.