Low fodmap peanut butter and pumpkin chocolate chip cookies & cupcakes.
It’s that time of the year again – pumpkin time!
If you’re anything like me, you like everything pumpkin and love everything chocolate! I decided to merge my two loves and bake some chocolate chip pumpkin cookies (with a hint of the peanut butter).
I put some of the dough into my teacup silicone molds and baked few cute muffins as well.
The best thing about them? They are all low FODmap!
-chocolate chip gluten-free cookie mix 453g
-peanut butter (1 tablespoon)
– canned pumpkin (3 tablespoons)
-rapeseed oil 90ml
-2 medium eggs
Please keep in mind:
Try to find as low fodmap cookie mix as possible!
Go for the gluten-free mix containing regular sugar and as natural ingredients as possible (no polyols and heavily processed fructose syrup). There’s no going around milk and chocolate as ingredients in traditional chocolate chip cookies (even gluten-free ones), but use as little chocolate chips as possible, or buy low fodmap choc chips substitutes (lactose-free) and use these instead.
Just take a look at my cookie mix ingredients list, to get the idea what to look for:
I’m ok with soy lecithin and milk in chocolate chips, so I was happy to use that mix. If you’re in doubt, buy additional (low fodmap) chips to reduce the risk of triggering symptoms. Low fodmap chips should be lactose-free, reduced sugar, without soy, polyols, Isomalt and high fructose syrup.
To learn more, please read:
When choosing peanut butter: go for as less processed butter as possible (see photo below). Good peanut butter should contain mostly peanuts (surprise, surprise :)), oil, and natural spices/sugar. No monkey business necessary, so watch out for dodgy peanut butters!
I used 100% natural, gluten-free canned pumpkin. The only ingredient found in the can was… a pumpkin. 🙂
In a large bowl, stir in cookie mix with oil and eggs. Add chocolate chips, peanut butter, pumpkin, and give it a good mix. Stir vigorously until mixture is smooth and gooey. You can use electric mixer to get rid of the lumps.
Place heaped tablespoon of the mixture onto a baking tray lined with greaseproof parchment. Use a spoon or spatula to form cookie shape. Place another spoonful onto a tray. Repeat the process, until you’re out of cookie dough. Leave 5-6 cm space between cookies (they will get bigger during baking). You can also fill up baking molds and bake cupcakes or muffins.
Bake them at 180°C (or 160°C for fan assisted ovens) for 20 minutes (cookies) and 35 minutes (cupcakes). Keep an eye on them, so they won’t burn. You can use a toothpick to make sure they’re thoroughly baked.
IBS general info: Irritable bowel syndrome (IBS)
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Photos: my own.