The dominant texture of this Low FODMAP Pumpkin Cobbler is like a soft, creamy, pumpkin pie. Not a classic cobbler, not a cake or a pudding. Sort of a combination of all three – with some brown sugar streusel on top, too! It is easy to make, very homespun and a welcome addition to a Thanksgiving or fall meal, but due to the use of canned pumpkin, can be enjoyed any time of year.
Make the Cobbler Base: Pour melted butter in baking dish. Whisk together the flour, milk, sugar, baking powder and salt in a small bowl. Pour over the melted butter in the pie plate; do not combine. Set aside.
Make the Filling: Whisk together all of the filling ingredients until thick and smooth. Dollop over base. Do not stir together. The mixture will look mottled, with the base coming up here and there. That's the way it should be.
Make the StreuselTopping: Combine all of the topping ingredients together in small bowl. Scatter over cobbler.
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.
• Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
• Pumpkin, canned: Monash university has lab tested canned pumpkin and it is low FODMAP in 1/3 cup (75 g) portions. We always use Libby’s solid-pack pumpkin and feel that it gives superior results in our recipes.
• 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.