Low FODMAP Peanut Butter & Jam Hearts
Low FODMAP Peanut Butter & Jam Hearts just in time for___________ (fill in the blank), Valentine’s Day, Mother’s Day, Father’s Day, anytime you crave PB&J day. Or how about April 2nd? That’s National Peanut Butter & Jelly day!
These Low FODMAP Peanut Butter & Jam Heart cookies are adorable, but they do take some finessing. Making the heart shapes takes some attention to detail; you can also make simple round indentations, which is quite easy. The cookies will need to chill on the pan so make sure you have room in your fridge.
Low FODMAP Serving Size Info: Makes 25 cookies; 25 servings; 1 cookie per serving
Ingredients:
- ½ cup (113 g; 1 stick) unsalted butter, room temperature, cut into pieces
- ½ cup (99 g) sugar
- ½ cup (107 g) firmly packed light brown sugar
- 1 cup (258 g) no-stir style creamy peanut butter, such as Skippy brand
- ½ teaspoon vanilla extract
- 1 large egg, at room temperature
- 1 1/3 cups (194 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- ¼ teaspoon salt
- 2/3 cup (211 g) strawberry or raspberry jam
Preparation:
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Beat the butter and sugars together in stand mixer bowl fitted with flat paddle attachment on medium speed, or in bowl with electric mixer, until well mixed and creamy. Beat in peanut butter and vanilla until incorporated, then beat in egg.
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Beat in flour and salt, first at low speed, then increase speed until dough forms. Cover bowl with plastic wrap and refrigerate for 15 minutes.
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Line two half-sheet pans with parchment paper.
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Use a scoop to portion out balls of dough about walnut size, roll them into rounds and place them evenly spaced on pans. Gently flatten the balls with your palm (flour it if necessary) to about 1/2-inch (12 mm) thickness. Create heart shapes in dough using fingertips, the end of a wooden dowel or even a small demitasse spoon. You can also simply press and created round impressions. Refrigerate while oven preheats.
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Position racks in upper and lower third of oven. Preheat oven to 350°F (180°C). While oven preheats, stir the jam to loosen it up a bit.
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Bake cookies for 6 minutes, then switch pans from to back and from upper to lower rack. Bake 6 minutes more. Remove from oven and re-press and detail the heart shapes. Use a small spoon to fill the heart shaped (or round) indentations with jam. Return to oven and back for about 5 minutes more, switch pans front to back and up from down once again and bake for about another 5 minutes or until they are dry and just firm to the touch, but still a tad soft if pressed. Do not overbake. They will firm up upon cooling.
Notes:
FODMAP Information
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.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Peanut Butter: Monash and FODMAP Friendly have both lab tested peanut butter. We do not have further information as to what kind of peanut butter was tested (unsweetened natural, made with hydrogenated oil and sugar, or no-stir style with palm oil and sugar). Monash shows two entries. We do not know what the images correspond to in terms of type of peanut butter. They state that both are low FODMAP at 2 Australian tablespoons, although one is said to be 50 g and the other 32 g. FODMAP Friendly’s app image shows what looks to be some sort of creamy style (not natural). They give it a “Pass” at 2 tablespoons (50 g). It is also important to note that Monash has said peanuts themselves have only trace amounts of FODMAPs and they say that peanut butter only becomes Moderate for fructose at 140 g. If you malabsorb fructose, it might be an issue; for others it might be tolerated very well.
• 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. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.