I developed our One-Bowl Low FODMAP S’Mores Brownies in response to the huge popularity of the S’more Chocolate Chunk Cookies. In this recipe you can make this jam-packed brownie in one microwave-safe bowl and the result is a moist cocoa-rich brownie topped with mini-marshmallows, milk chocolate and graham crack – all low FODMAP, of course, and this recipe happens to also be gluten-free.
Low FODMAP Serving Size Info: Makes 25 servings; 25 bars; 1 bar per serving
To Toast In The Oven: Adjust the rack about 6-inches (15 cm) from the broiler. Preheat the broiler to high. Place the brownies under the broiler and keep a close eye on them. Your aim is to toast the marshmallows and lightly melt the milk chocolate; take care as the topping can easily burn and the marshmallows can catch fire.
Brown With A Torch: Fire up your propane or butane torch (you have one right? To make crème brulée?) to brown your marshmallows to desired doneness and to lightly melt the milk chocolate. A hand-held torch allows much more precise control than the broiler.
Our recipes are based on Monash University and FODMAP Friendly science.
• 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.
• 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.
• Dairy: The low FODMAP diet is not a dairy-free diet. It is however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
• 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.