Wednesday, 22 April 2015

Low FODMAP ANZAC Biscuits recipe

By Peta Hill, Paediatric Dietitian

ANZAC day is approaching... Time to bake ANZAC Biscuits!



With the goodness of fibre from oats, spelt and coconut as well as limited sugar (less than 1 teaspoon per biscuit), these nut-free low FODMAP ANZAC biscuits are a nutritious and delicious treat – perfect for school lunchboxes.

A serve of x2 low FODMAP ANZAC biscuits per sitting is considered low FODMAP

Fun fact – Commercially made ANZAC biscuits tend to have a higher FODMAP content, due to the use of regular wheat flour and/or honey. Also, store bought biscuits are usually higher in sugar and lower in fibre than this version.






ANZAC Cookies

        .............................................................................................

Makes: 12 cookies
               .............................................................................................

INGREDIENTS



Dry ingredients:
  • 1 1/2 cups of rolled oats
  • 1/2 cup of desiccated coconut
  • 1/2 cup of wholemeal spelt flour*
  • 2 tablespoons of psyllium husk*
Wet ingredients:

  • 1/2 cup of coconut oil*
  • 2 tablespoons of golden syrup
  • 1 tablespoon of warm water
  • 1 teaspoon vanilla extract
*Available from: most regular supermarkets and health food stores; psyllium husk is also available from most pharmacies.


METHOD

1.       Preheat oven to 150ÂșC fan forced.
2.       Combine dry ingredients in a food processor.
3.       Add wet ingredients to the food processor and mix well until combined.
4.       Make 20 small cookies approximately 5cm in diameter (can use a glass as a cookie- cutter) and place onto a baking tray lined with baking paper.
5.       Bake for approximately 25-30 minutes or until golden.
6.       Cool well before eating or storing in an airtight container. Biscuits keep for 5-days.
             .............................................................................................

Handy hint – Involve kids in baking to promote an interest in food/eating and prevent fussiness; when a child helps to prepare food, they are more likely to try/eat that food.


Allergens: contains wheat (from wholemeal spelt flour) and gluten.
Free from dairy, soy, egg, peanuts and tree nuts.



NUTRITION INFORMATION per cookie
Energy total
Protein
Carbohydrates
Fat total
      Fibre
Sugar
450KJ
1.3g
7.8g
7.7g
1.5g
2.1g





4 comments:

  1. I didn't think oats was fodmap friendly, but you could use buckwheat flakes instead if you don't want the gluten, or use gluten free oats as some oats do have gluten contamination.

    ReplyDelete
  2. Hi Linda,

    To clarify ½ serve (or ¼ cup) of dry oats is low FODMAP. A full serve( or ½ cup) of dry oats is moderate FODMAP. There is much less than half a serve in each Anzac biscuit so 2 biscuits will still meet the low FODMAP rating. Buckwheat kernels are also the same as oats where a single serve is moderate but ½ serve is low FODMAP. We agree they are also a good option to use in Anzac biscuits. Another alternative would be to substitute some of the oats for flakes of corn – make the qty half oats half flakes of corn. To clarify, when a food is rated as low FODMAP but contains gluten, such as oats, or spelt flour, this is still a suitable food for people who suffer with IBS. This is not suitable, however, for people who have a diagnosis of Coeliac disease.You can also obtain the FODMAP rating of foods from our app.

    ReplyDelete
  3. Hi.

    Is golden syrup low fodmap? I thought only rice malt and maple syrup was low fodmap :)

    ReplyDelete
    Replies
    1. Hi Katie,

      Thanks for picking up our typo for maple syrup. We will test golden syrup in the near future.
      Kindly,
      Phip

      Delete