I know we're not quite there yet but it never harmed anybody to make sure you're prepared for things to come.
(even if it is well in advance,,,)
We did get the wintertires fitted on the car this week so it is -kind of-, -sort of -getting there, right?
You can guess I am ready for cold winterdays,warm coffee and.....yummy winterbread, hope you are too!
First some information about different gluten free flours and whether or not to use them in a low fodmapdiet;
What Flours & Starches are Low FODMAP?
Understanding what flours are low FODMAP is important when creating delicious low FODMAP baking, or selecting safe gluten free bread. The purpose of this article, is to explore which flours and starches are safe for us to use during the elimination phase of the diet. Just remember that for your final end product to be low FODMAP, all ingredients must be low FODMAP. This is especially important because food processing can change FODMAP levels. As a general rule, gluten free flours tend to contain lower FODMAP levels, however there are a couple of exceptions you need to know about.
Quick Reference Table: Flours & Starches
Low FODMAP Flours & StarchesHigh FODMAP Flours & StarchesUntested Flours
Almond Meal (less than ¼ cup per serve)
Almond Flour (at 1/2 cup serves)
Coconut Flour (Potentially contains FODMAPs)
Buckwheat Flour (safe serve 2/3 cup)
Amaranth FlourSoy Flour (Suspected High FODMAP)
Corn Flour (safe serve 2/3 cup)
Barley Flour
Maize Flour (safe serve 2/3 cup)
Einkorn Flour
Millet Flour (safe serve 2/3 cup)
Emmer Flour
Organic Sieved Spelt Flour (safe serve 2/3 cup)
Kamut (Khorasan) Flour
Quinoa Flour (safe serve 2/3 cup)
Organic Spelt, White Spelt, Wholemeal Spelt
Rice Flour (safe serve 2/3 cup)
Lupin Flour
Sorghum Flour (safe serve 2/3 cup)
Rye Flour
Teff Flour (safe serve 2/3 cup)
Wheat Flour
Yam Flour (safe serve 2/3 cup)
Maize Starch (safe serve 2/3 cup)
Potato Starch (safe serve 2/3 cup)
Tapioca Starch (safe serve 2/3 cup)
(Table complied from Monash University App, 2015)
Low FODMAP Flours & Starches
Almond Meal (FODMAP Content Varies)
Almond meal is made from either whole or blanched ground almonds (Dolson, 2014). The FODMAP content of almond meal varies depending on the serving size. Almond meal is low FODMAP at a ¼ cup serve (24g or 0.85oz) (Monash University App, 2015). It becomes high FODMAP at larger ½ cup serves (48g or 1.7oz) (Monash University App, 2015). This means if you use 1 cup of almond meal in a recipe, you will need to divide the baking into at least four serves for it to be low FODMAP.
Buckwheat Flour (Low FODMAP)
Buckwheat flour is made from the ground seeds of the buckwheat plant (Bekermeier, 2013). It is naturally gluten free and is closely related to rhubarb (Bekermeier, 2013). According to Monash University buckwheat flour (both standard & wholemeal) is low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Corn Flour (Low FODMAP)
Corn flour or corn meal (also known as maize flour), is the whole corn kernel milled into flour (Deglutenous, 2013). When corn flour is very coarse it is called polenta (Deglutenous, 2013). In New Zealand, Australia, and UK the corn flour is actually corn starch and this is a different product (see maize starch) (Deglutenous, 2013). Corn flour is low FODMAP and safe in 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Maize Flour (Low FODMAP)
Maize flour is the entire corn kernel milled into flour (Deglutenous, 2013). Maize flour when very coarse is called polenta, and when it is finely ground it is called flour (Deglutenous, 2013). Maize flour is low FODMAP and safe in 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Millet Flour (Low FODMAP)
Millet flour is made by grinding the small seeded grains that come from several different genera of the grass family Poacea (Whole Grains Council, 2013). Millet is naturally gluten free. According to Monash University millet flour is low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Organic Sieved Spelt Flour (Low FODMAP)
According to the latest Monash app update, organic sieved spelt flour is low FODMAP (Monash University App, 2015). This spelt flour is different to white spelt flour (this is sieved during the manufacturing process but is still high FODMAP). Unfortunately I have not been able to find more information on organic sieved spelt flour, but I will let you know if and when I do. Alternatively if you have any information please contact me at [email protected]. Organic sieved spelt flour is low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015). Also remember that 2 slices of spelt sourdough bread, or ½ a cup of cooked spelt pasta, is low FODMAP (Monash University App, 2015). This means small amounts of spelt flour may be well tolerated.
Quinoa Flour (Low FODMAP)
Quinoa flour is low FODMAP and is made from ground quinoa seeds (Bakerpedia, 2015). It is low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Rice Flour (Low FODMAP)
Rice flour is made from finely ground raw rice (BBC Food, 2015). According to Monash University both normal rice flour and roasted rice flour are low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Sorghum Flour (Low FODMAP)
Sorghum is an ancient cereal grain that originates from Africa and it is commonly used in gluten free flour mixtures (Whole Grains Council, 2013). Sorghum is low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Teff Flour (Low FODMAP)
Teff is a fine grain about the size of a poppy seed that is ground to make teff flour (Maskel Teff, 2015). It is naturally gluten free. According to Monash University teff flour is low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Yam Flour (Low FODMAP)
Yam flour is made from yams that have been peeled, sliced, cleaned, dried and then ground into a flour (Recipe Tips, 2015). It is low FODMAP at 2/3 cup (100g or 3.53oz) (Monash University App, 2015). This flour is also gluten free (Monash University App, 2015).
Maize Starch (Low FODMAP)
Maize starch is sometimes called corn starch, or corn flour depending on the country (Deglutenous, 2013). It is low FODMAP and safe in 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015). Corn flour in the UK, Australia and New Zealand is the same as corn starch in the USA (Deglutenous, 2013). In some countries corn flour, can contain wheat, so when choosing a corn flour make sure it is made from maize and not wheat (Deglutenous, 2013).
Potato Starch (Low FODMAP)
Potato starch is a very fine white powder, which is made from the dried starch component of peeled potatoes (Gluten Free Gigi, 2012). Potato starch is low FODMAP and safe in 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Tapioca Starch (Low FODMAP)
Tapioca starch is also known as tapioca flour, and it is made from the cassava plant (Bob’s Red Mill, 2015). According to Monash University, tapioca starch is low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
High FODMAP Flours
Amaranth Flour (High FODMAP)
Even though amaranth flour is gluten free, it is still high FODMAP (Monash University App, 2015). Amaranth flour is produced by finely grinding the seeds of the amaranth plant (Amerman, 2015).
Barley Flour (High FODMAP)
Barley flour is produced by finely milling pearl barley or barley that has had its outer husks removed (Kalmus, 2013). Barley flour does contain gluten and according to Monash University it is high FODMAP (Monash University App, 2015).
Einkorn Flour (High FODMAP)
Einkorn is one of the oldest varieties of wheat that dates back thousands of years (Vynckt, 2015). It was one of the first cereal grains to be cultivated. Einkorn flour is high FODMAP and contains gluten (Monash University App, 2015).
Emmer Flour (High FODMAP)
Emmer is a type of wheat and also goes by the name of farro or hulled wheat (USDA, 2015). Emmer flour is high FODMAP (Monash University App, 2015).
Kamut (Khorasan) Flour (High FODMAP)
Kamut is a trademark name for an ancient variety of wheat called Khorasan (Kamut Khorasan, 2015). Khorsan flour or kamut flour are high FODMAP (Monash University App, 2015).
Lupin Flour (High FODMAP)
Although lupin flour is gluten free, it is high FODMAP. Lupin flour comes from the seeds of the common lupin garden plant, and it is related to the legume family (peanuts, lentils, beans, peas) (Just A Little Peanut, 2011). Lupin flour is high FODMAP and needs to be avoided (Monash University App, 2015).
Rye Flour (High FODMAP)
Rye is a cereal grain like wheat and it does contain gluten (Garvin, 2015). Rye flour is high FODMAP (Monash University App, 2015).
Organic, White & Wholemeal Spelt Flour (High FODMAP)
Organic spelt flour, white spelt flour, and wholemeal spelt flour are all high FODMAP flours (Monash University App, 2015). Remember that 2 slices of spelt sourdough bread is low FODMAP and ½ a cup of cooked spelt pasta is low FODMAP (Monash University App, 2015). This means that even though spelt is high FODMAP, small amounts of spelt may be well tolerated.
Wheat flour (High FODMAP)
Wheat flour is the most commonly used flour and it does contain gluten. According to Monash University, wheat flour is high FODMAP at a serving size of 2/3 of a cup (100g or 3.53oz) (Monash University App, 2015). According to Monash University small amounts of wheat like that found in 2 biscuits, or ½ a cup of pretzels is low FODMAP (Monash University App, 2015). This means you may be able to tolerate small amounts of wheat during the elimination phase.
Flours with Unknown FODMAP Content
Coconut Flour (FODMAP Content Unknown)
Coconut flour is a by-product of coconut milk production (Carr, 2014; Khuwijitjaru et al., 2014). It has not yet been tested by Monash University so its FODMAP content is unknown.
I have discovered a study conducted by Khuwijitjaru et al. (2014), where they used coconut meal (flour), to extract high levels of mono and oligosacchrides, that could then be used as a functional food ingredients in other products. This indicates that mono and oligosaccharides are present in coconut flour, however it is unclear if these levels are high enough to give the product a high FODMAP rating. This means until coconut flour is tested for FODMAP content, I would approach it with caution.
Soy Flour (Untested but Suspected High FODMAP)
Soy flour is made by roasting soy beans and then grinding them into flour (USSEC, 2015). Soy beans are high FODMAP, and soy bean fibre contains the oligosaccharides that trigger our IBS symptoms (Catso, 2014). This means soy flour is likely to be high FODMAP, although it has not officially been tested by Monash University. This means you should avoid soy flour during the elimination phase.
Source: http://www.alittlebityummy.com/what-flours-starches-are-low-fodmap/
Reading through the list there are quite a few flours that are low fodmap, great!
It will be very interesting to try them out.....where's my grocery list....
Over these last few months I have already added new products to my recipes and I thought it would be fun to combine a few in this new recipe.
The result is this tasty and filling winterbread, loaded with a nutty coconut flavor and a hint of pumpkin and banana....
Can it get any better? (except maybe for some snow?)
(even if it is well in advance,,,)
We did get the wintertires fitted on the car this week so it is -kind of-, -sort of -getting there, right?
You can guess I am ready for cold winterdays,warm coffee and.....yummy winterbread, hope you are too!
First some information about different gluten free flours and whether or not to use them in a low fodmapdiet;
What Flours & Starches are Low FODMAP?
Understanding what flours are low FODMAP is important when creating delicious low FODMAP baking, or selecting safe gluten free bread. The purpose of this article, is to explore which flours and starches are safe for us to use during the elimination phase of the diet. Just remember that for your final end product to be low FODMAP, all ingredients must be low FODMAP. This is especially important because food processing can change FODMAP levels. As a general rule, gluten free flours tend to contain lower FODMAP levels, however there are a couple of exceptions you need to know about.
Quick Reference Table: Flours & Starches
Low FODMAP Flours & StarchesHigh FODMAP Flours & StarchesUntested Flours
Almond Meal (less than ¼ cup per serve)
Almond Flour (at 1/2 cup serves)
Coconut Flour (Potentially contains FODMAPs)
Buckwheat Flour (safe serve 2/3 cup)
Amaranth FlourSoy Flour (Suspected High FODMAP)
Corn Flour (safe serve 2/3 cup)
Barley Flour
Maize Flour (safe serve 2/3 cup)
Einkorn Flour
Millet Flour (safe serve 2/3 cup)
Emmer Flour
Organic Sieved Spelt Flour (safe serve 2/3 cup)
Kamut (Khorasan) Flour
Quinoa Flour (safe serve 2/3 cup)
Organic Spelt, White Spelt, Wholemeal Spelt
Rice Flour (safe serve 2/3 cup)
Lupin Flour
Sorghum Flour (safe serve 2/3 cup)
Rye Flour
Teff Flour (safe serve 2/3 cup)
Wheat Flour
Yam Flour (safe serve 2/3 cup)
Maize Starch (safe serve 2/3 cup)
Potato Starch (safe serve 2/3 cup)
Tapioca Starch (safe serve 2/3 cup)
(Table complied from Monash University App, 2015)
Low FODMAP Flours & Starches
Almond Meal (FODMAP Content Varies)
Almond meal is made from either whole or blanched ground almonds (Dolson, 2014). The FODMAP content of almond meal varies depending on the serving size. Almond meal is low FODMAP at a ¼ cup serve (24g or 0.85oz) (Monash University App, 2015). It becomes high FODMAP at larger ½ cup serves (48g or 1.7oz) (Monash University App, 2015). This means if you use 1 cup of almond meal in a recipe, you will need to divide the baking into at least four serves for it to be low FODMAP.
Buckwheat Flour (Low FODMAP)
Buckwheat flour is made from the ground seeds of the buckwheat plant (Bekermeier, 2013). It is naturally gluten free and is closely related to rhubarb (Bekermeier, 2013). According to Monash University buckwheat flour (both standard & wholemeal) is low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Corn Flour (Low FODMAP)
Corn flour or corn meal (also known as maize flour), is the whole corn kernel milled into flour (Deglutenous, 2013). When corn flour is very coarse it is called polenta (Deglutenous, 2013). In New Zealand, Australia, and UK the corn flour is actually corn starch and this is a different product (see maize starch) (Deglutenous, 2013). Corn flour is low FODMAP and safe in 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Maize Flour (Low FODMAP)
Maize flour is the entire corn kernel milled into flour (Deglutenous, 2013). Maize flour when very coarse is called polenta, and when it is finely ground it is called flour (Deglutenous, 2013). Maize flour is low FODMAP and safe in 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Millet Flour (Low FODMAP)
Millet flour is made by grinding the small seeded grains that come from several different genera of the grass family Poacea (Whole Grains Council, 2013). Millet is naturally gluten free. According to Monash University millet flour is low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Organic Sieved Spelt Flour (Low FODMAP)
According to the latest Monash app update, organic sieved spelt flour is low FODMAP (Monash University App, 2015). This spelt flour is different to white spelt flour (this is sieved during the manufacturing process but is still high FODMAP). Unfortunately I have not been able to find more information on organic sieved spelt flour, but I will let you know if and when I do. Alternatively if you have any information please contact me at [email protected]. Organic sieved spelt flour is low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015). Also remember that 2 slices of spelt sourdough bread, or ½ a cup of cooked spelt pasta, is low FODMAP (Monash University App, 2015). This means small amounts of spelt flour may be well tolerated.
Quinoa Flour (Low FODMAP)
Quinoa flour is low FODMAP and is made from ground quinoa seeds (Bakerpedia, 2015). It is low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Rice Flour (Low FODMAP)
Rice flour is made from finely ground raw rice (BBC Food, 2015). According to Monash University both normal rice flour and roasted rice flour are low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Sorghum Flour (Low FODMAP)
Sorghum is an ancient cereal grain that originates from Africa and it is commonly used in gluten free flour mixtures (Whole Grains Council, 2013). Sorghum is low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Teff Flour (Low FODMAP)
Teff is a fine grain about the size of a poppy seed that is ground to make teff flour (Maskel Teff, 2015). It is naturally gluten free. According to Monash University teff flour is low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Yam Flour (Low FODMAP)
Yam flour is made from yams that have been peeled, sliced, cleaned, dried and then ground into a flour (Recipe Tips, 2015). It is low FODMAP at 2/3 cup (100g or 3.53oz) (Monash University App, 2015). This flour is also gluten free (Monash University App, 2015).
Maize Starch (Low FODMAP)
Maize starch is sometimes called corn starch, or corn flour depending on the country (Deglutenous, 2013). It is low FODMAP and safe in 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015). Corn flour in the UK, Australia and New Zealand is the same as corn starch in the USA (Deglutenous, 2013). In some countries corn flour, can contain wheat, so when choosing a corn flour make sure it is made from maize and not wheat (Deglutenous, 2013).
Potato Starch (Low FODMAP)
Potato starch is a very fine white powder, which is made from the dried starch component of peeled potatoes (Gluten Free Gigi, 2012). Potato starch is low FODMAP and safe in 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
Tapioca Starch (Low FODMAP)
Tapioca starch is also known as tapioca flour, and it is made from the cassava plant (Bob’s Red Mill, 2015). According to Monash University, tapioca starch is low FODMAP at 2/3 cup (100g or 3.53oz) serves (Monash University App, 2015).
High FODMAP Flours
Amaranth Flour (High FODMAP)
Even though amaranth flour is gluten free, it is still high FODMAP (Monash University App, 2015). Amaranth flour is produced by finely grinding the seeds of the amaranth plant (Amerman, 2015).
Barley Flour (High FODMAP)
Barley flour is produced by finely milling pearl barley or barley that has had its outer husks removed (Kalmus, 2013). Barley flour does contain gluten and according to Monash University it is high FODMAP (Monash University App, 2015).
Einkorn Flour (High FODMAP)
Einkorn is one of the oldest varieties of wheat that dates back thousands of years (Vynckt, 2015). It was one of the first cereal grains to be cultivated. Einkorn flour is high FODMAP and contains gluten (Monash University App, 2015).
Emmer Flour (High FODMAP)
Emmer is a type of wheat and also goes by the name of farro or hulled wheat (USDA, 2015). Emmer flour is high FODMAP (Monash University App, 2015).
Kamut (Khorasan) Flour (High FODMAP)
Kamut is a trademark name for an ancient variety of wheat called Khorasan (Kamut Khorasan, 2015). Khorsan flour or kamut flour are high FODMAP (Monash University App, 2015).
Lupin Flour (High FODMAP)
Although lupin flour is gluten free, it is high FODMAP. Lupin flour comes from the seeds of the common lupin garden plant, and it is related to the legume family (peanuts, lentils, beans, peas) (Just A Little Peanut, 2011). Lupin flour is high FODMAP and needs to be avoided (Monash University App, 2015).
Rye Flour (High FODMAP)
Rye is a cereal grain like wheat and it does contain gluten (Garvin, 2015). Rye flour is high FODMAP (Monash University App, 2015).
Organic, White & Wholemeal Spelt Flour (High FODMAP)
Organic spelt flour, white spelt flour, and wholemeal spelt flour are all high FODMAP flours (Monash University App, 2015). Remember that 2 slices of spelt sourdough bread is low FODMAP and ½ a cup of cooked spelt pasta is low FODMAP (Monash University App, 2015). This means that even though spelt is high FODMAP, small amounts of spelt may be well tolerated.
Wheat flour (High FODMAP)
Wheat flour is the most commonly used flour and it does contain gluten. According to Monash University, wheat flour is high FODMAP at a serving size of 2/3 of a cup (100g or 3.53oz) (Monash University App, 2015). According to Monash University small amounts of wheat like that found in 2 biscuits, or ½ a cup of pretzels is low FODMAP (Monash University App, 2015). This means you may be able to tolerate small amounts of wheat during the elimination phase.
Flours with Unknown FODMAP Content
Coconut Flour (FODMAP Content Unknown)
Coconut flour is a by-product of coconut milk production (Carr, 2014; Khuwijitjaru et al., 2014). It has not yet been tested by Monash University so its FODMAP content is unknown.
I have discovered a study conducted by Khuwijitjaru et al. (2014), where they used coconut meal (flour), to extract high levels of mono and oligosacchrides, that could then be used as a functional food ingredients in other products. This indicates that mono and oligosaccharides are present in coconut flour, however it is unclear if these levels are high enough to give the product a high FODMAP rating. This means until coconut flour is tested for FODMAP content, I would approach it with caution.
Soy Flour (Untested but Suspected High FODMAP)
Soy flour is made by roasting soy beans and then grinding them into flour (USSEC, 2015). Soy beans are high FODMAP, and soy bean fibre contains the oligosaccharides that trigger our IBS symptoms (Catso, 2014). This means soy flour is likely to be high FODMAP, although it has not officially been tested by Monash University. This means you should avoid soy flour during the elimination phase.
Source: http://www.alittlebityummy.com/what-flours-starches-are-low-fodmap/
Reading through the list there are quite a few flours that are low fodmap, great!
It will be very interesting to try them out.....where's my grocery list....
Over these last few months I have already added new products to my recipes and I thought it would be fun to combine a few in this new recipe.
The result is this tasty and filling winterbread, loaded with a nutty coconut flavor and a hint of pumpkin and banana....
Can it get any better? (except maybe for some snow?)
Fruity Winterbread
Ingredients:
1. Bake the pumpkin pieces with the speculaas spices and the anise pod in the coconut oil until soft, set aside
2. Add 2 bananas, coconut milk, the eggs and the vanilla extract to a blender and blend until smooth
3. Mix the flours, flakes , vanilla powder and rising agents.
4. Combine the flour mixture with the blender mixture
5. Cut the last banana in pieces and add together with the pumpkin pieces to the bowl, mix gently
6.Bake in a pre-heated oven on 180 degrees celsius for 1 hour and 5 minutes
Turn off the oven and leave the oven door opened with the bread left inside to ensure slow cooling.
After 20 minutes take the bread out and leave to cool further on a rack.
- 200 gr.pumpkin diced
- 2 tbspcoconut oil
- 1 tsp speculaas spices
- 1 star anise pod
- 3 bananas
- 500cc coconut milk
- 1 tsp vanilla extract
- 150 gr. teff flour
- 150 gr. chestnutflour
- 100 grams quinoa flakes
- 1 tsp baking powder, 1 tsp xantan gum, 1 tsp psyllium
- 1 tbsp vanillapowder
- 3 eggs
1. Bake the pumpkin pieces with the speculaas spices and the anise pod in the coconut oil until soft, set aside
2. Add 2 bananas, coconut milk, the eggs and the vanilla extract to a blender and blend until smooth
3. Mix the flours, flakes , vanilla powder and rising agents.
4. Combine the flour mixture with the blender mixture
5. Cut the last banana in pieces and add together with the pumpkin pieces to the bowl, mix gently
6.Bake in a pre-heated oven on 180 degrees celsius for 1 hour and 5 minutes
Turn off the oven and leave the oven door opened with the bread left inside to ensure slow cooling.
After 20 minutes take the bread out and leave to cool further on a rack.
Wintertires....check
Winterbread..check
Winter weather.....soon?
Enjoy!!
Winterbread..check
Winter weather.....soon?
Enjoy!!