Low FODMAP Chocolate Fudge & Walnut Brownies
- 145g GF plain flour
- 175g brown sugar
- 220g caster sugar
- 73g cocoa powder (sifted)
- 135g lactose free sour cream
- 175g dairy free spread (melted)
- 2 teaspoons vanilla extract
- 3 eggs
- 100g chopped walnuts
- 95g dark chocolate chips
- 1 tiny pinch of salt
- Line a square cake tin (24x5cm), with baking paper.
- Place into a large bowl, GF plain flour, brown sugar, caster sugar and sifted cocoa powder, whisk together.
- Stir into the flour combination, the lactose free sour cream, melted dairy free spread, vanilla, eggs and mix until lightly combined.
- Fold the chopped walnuts and dark chocolate chips into the Brownie batter.
- Dollop the batter into the lined square cake tin and use a crank handle spatula to spread the batter evenly.
- Bake for 30 minutes or until the Brownie batter is slightly soft in the middle. *Do not overcook.
- Allow to fully cool down before cutting into generous pieces.
- Sprinkle with pure icing sugar to serve.
My name is Monica, my Low FODMAP journey started approximately 13 years ago, in 2008 after I ate what I believe to be a piece of uncooked ham off the bone just before Christmas. The result was a terrible reaction, tummy troubles, temperature and feeling nauseas. I remember after five days of these symptoms, going to the hospital and the doctors put it down to a tummy bug. When the bug didn’t quite go away from this point onwards, I knew something wasn’t right with my body. I had continuous bouts of nausea and eating familiar foods such as onion, garlic, cheese, wheat pasta and bread became exceedingly difficult for me to digest. Coming from an Italian background where these staples are part of the culture and everyday diet, I felt very left out at family gatherings when I couldn’t enjoy the beautiful cannoli or torta di ricotta (ricotta cake), my Aunties had baked. I still do not like mentioning my food intolerance issues to family members if possible and avoid going out to eat if I can, (I don’t want to be that ‘annoying allergy person!’ Silly, I know!!).
I was referred to Dr Sue Shepherd’s rooms for a phone consultation to work out my gut issues, I began a food journal , and shortly after started the elimination phase of the Low FODMAP diet. I had never heard of this certain diet to manage IBS symptoms, my symptoms improved immensely. Despite my improvement, I found it very difficult to navigate, especially reading food labels, and it was even more stressful to find certain foods that complied with the Low Fodmap guidelines that tasted like ‘regular food’. It has taken a great deal of trial and error, combined with lots of money spent on new products and produce to build up my tolerance of foods such as broccoli, dairy and avocado once again.
I have always loved cooking and baking; the kitchen is where I am the most confident, creative and content. Therefore, I started to create recipes that I could rely on, substituting ingredients that agree with my digestive system and most importantly, recipes that taste fantastic with an emphasis on flavour! I feel very strongly about food inclusion and believe those of us with food intolerance issues and allergies should not be considered a problem or an afterthought due to dietary limitations. We love and enjoy tasty foods just as much as the next person, even though a little more creativity, thought and effort needs to be involved in the cooking process. I understand too well how difficult IBS can be, this is why I share recipes when I can and any wonderful, new Low FODMAP products with my ‘Low Fodmap with Monica’ community.