Low FODMAP Rocky Road Fudge
Our Low FODMAP Rocky Road Fudge features low FODMAP amounts of dark chocolate, mini-marshmallows and pecans and takes advantage of DIY lactose-free sweetened condensed milk. Once the lactose-free sweetened condensed milk is prepared, the recipe takes about 5 minutes to make and then it just needs to chill.
Low FODMAP Serving Size Info: Makes 1, 8-inch (20 cm) pan; 25 pieces; serving size 1 piece
Ingredients:
- 1- pound (455 g) semisweet chocolate, finely chopped, preferably about 55% cacao mass
- 2 tablespoons unsalted butter, cut into pieces
- 1, 14- ounce (396 g) can sweetened condensed milk, rendered lactose-free
- ½ teaspoon vanilla extract
- ¾ cup (34 g) low FODMAP miniature marshmallows, such as Kraft
- ¾ cup (75 g) lightly toasted pecan or walnut halves, chopped
Preparation:
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Thoroughly coat all inside surfaces of an 8-inch (20 cm) square pan with pan coating. Line bottom and two sides with parchment paper, allowing paper to overhang two sides, coat the paper and set aside.
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Melt chocolate and butter in double boiler or microwave, stirring until smooth. Remove from heat and gently whisk in condensed milk and vanilla extract. The mixture should be completely smooth. Fold in the marshmallows and nuts.
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Scrape fudge into prepared pan. Use rubber spatula, icing spatula or your fingers to coax fudge into corners of pan and smooth into an even layer.
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Refrigerate 2 hours or until firm enough to cut. Use parchment paper to help you unmold the fudge, feel away paper and cut into 25 squares (5 x 5 grid). Fudge will keep for 2 weeks refrigerated in airtight container in single layers separated by waxed or parchment paper
Notes:
Tips
• Chunky Fudge – Add 1 cup (166 g) dark raisins and 1 cup (160 g) chopped toasted peanuts.
• Nutty Fudge – Add ½ cup (50 g) chopped lightly toasted pecans and the same amount of walnuts.
• Espresso Fudge – Whisk 2 teaspoons instant espresso powder into 2 teaspoons vanilla extract (instead of the ½ teaspoon vanilla) and whisk in.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- 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.
- 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.
- 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.