Our Low FODMAP Vanilla Crescents are buttery, a bit crumbly and made with finely ground almonds or almond flour. The dough itself is not very sweet, but the sugary coating creates a sweet treat. You can also dip them in dark chocolate, as an alternative finish.
Low FODMAP Serving Size Info: Makes about 40 crescents; 2 cookies per serving; 20 servings
For the Cookie: Place flour, almond flour and salt in bowl in a bowl and whisk together to aerate and combine.
For the Topping: Place granulated sugar and confectioners’ sugar in bowl of food processor fitted with metal blade. Split the remaining half vanilla pod lengthwise with a sharp knife, then scrape the vanilla bean seeds into the sugar mixture using a butter knife or spoon. Pulse on and off several times to disperse vanilla bean seeds. Pour vanilla sugar into a small bowl; set aside.
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 portion 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.
• 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.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• 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.