bars — Blog IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen (2024)

These brownies are rich and fudgy.

You can make them in one bowl. And they have those perfect shiny tops we all want our brownies to have.

So what else is there? They're low-FODMAP and gluten free!

Brownies are easily my favorite homemade dessert. Because chocolate. The moist, fudgy-style brownies I love call for very little flour, so subbing in a gluten-free variety is a cinch. In this recipe, I used the King Arthur Multi-Purpose Gluten-Free Flour blend. You need less than 1/2 cup.

Another key ingredient is cocoa powder, which lets you get it all done in one bowl. Instead of melting solid chocolate on the stovetop or in the microwave, you just mix the cocoa in with the butter and sugar.

There is plenty of satisfying chocolate flavor in these brownies already, but I have always, always loved chocolate chips in my brownies. In this recipe, 3/4 cup is plenty, and that amount keeps you well under the 30g low-FODMAP serving size for dark chocolate.

These are traditional, indulgent brownies

Be aware of portion size if eating a lot of dietary fat sets off your digestive symptoms. It also helps to pair a rich dessert like this with a low-fat meal.

You can also leave out the chocolate chips--they're totally optional, and the brownies are great without them. Skipping them might be a good idea if you're doing the elimination phase so you don't risk an upset stomach.

Since my birthday is this week, I went all out with the chocolate.

The low-FODMAP diet may be restrictive, especially in the early stages, but it's not a deprivation diet. I think it helps to have treats we love that still fit in with our goals. I'm also the biggest believer of indulging in moderation. Which is really helpful when you have a sweet tooth.

What are your favorite low-FODMAP treats? With the holidays coming, I'm looking for great cookie recipes, so send 'em my way!

Adapted from Bittersweet by Alice Medrich and Smitten Kitchen

If you want to add the optional chocolate chips, I used Ghirardelli Bittersweet, but I also like the Enjoy Life brand for dairy free chips. An equal amount of chopped walnuts or pecans would be great too. If you're in the elimination phase I recommend skipping the chips and nuts, especially if your belly is sensitive to fat. These brownies are still amazing!

Author: Julie-Calm Belly Kitchen Recipe type: Dessert
Prep time: 15 mins Cook time: 32 mins Total time: 47 mins
Serves 12 to 16

INGREDIENTS

250 grams (1 1/4 cups) granulated sugar
140 g (10 tbsp) unsalted butter
65 g (2/3 cup) Dutch process or "dark" cocoa powder
1 tsp instant espresso powder (optional)
1/2 tsp sea salt
1 tsp vanilla extract
2 cold large eggs
65 g (1/4 cup plus 2 1/2 tbsp) gluten free flour blend with no gums, such as King Arthur Multi Purpose
125 to 140g (2/3 to 3/4 cup) dark chocolate chips/chunks (optional)

INSTRUCTIONS

1. Preheat oven to 350F. Line 8 x 8-inch baking pan (I used a light-colored metal pan) with nonstick foil or parchment paper, leaving an overhang on 2 opposite sides.

2. In a large, microwave-safe bowl, combine the sugar, butter, cocoa, espresso powder if using, and salt. Microwave in 20 to 30-second bursts, stirring each time, until butter is melted. Stir until combined (mixture will be very grainy). Stir in the vanilla.

3. Add the eggs one at a time, stirring until combined after each one. Stir until the batter is thick and shiny. Add the flour and stir until thoroughly combined and no white streaks remain. Stir in chips if using. Spread evenly in prepared pan.

4. Bake until a toothpick comes out with a moist crumbs, 30 to 34 minutes (mine took 32). The top should be puffed and shiny and the brownies pulling away from the sides of the pan. Cool completely on a wire rack. Cut into 12 or 16 brownies. For a perfectly clean cut, put the cooled brownies into the refrigerator or freezer until cold (don't freeze completely). For storage, these freeze really well. You can wrap individual brownies in plastic wrap and store in a ziploc bag. Defrost at room temperature.

Nutrition Information (Cut into 12 brownies and using 125 g of chocolate chips)
Serving size: 1/12 of recipe Calories: 267 Fat: 16g Saturated fat: 9g Carbohydrates: 33g Sugar: 25g Sodium: 195mg Fiber: 2g Protein: 2g

You know those desserts that are just pure nostalgia? Yours might be Tollhouse chocolate chip cookies, rice krispy treats, pumpkin pie. For me, it's lemon bars.

When I started getting hired as a recipe developer, one of the first recipes I created for Shape magazine was a twist on lemon bars (Citrus Squares with less fat and sugar--but still super-yummy!).

Eventually, I created an ultra-lemony version for my old food blog that I called, "Lemon Lovers' Lemon Bars." Cute, huh? I try to make them at least once a year. A firm favorite for sure.

Crusty Conundrum

If you've never tried this classic, summery dessert, here's the deal: Lemon bars are the easy, short-cut version of a lemon tart, and that tart crust most definitely isn't low-FODMAP.

So, here's what I did to make the crust for my lemon bars low in FODMAPs, gluten free and possibly even better than the traditional version. I used almond meal to make a base that is crisp-tender and more flavorful than a dough made with white, all-purpose flour.

Magic (aka sweet rice flour) to the rescue

The almond meal is the main ingredient, but the real magic comes from sweet rice flour. This the stuff that's made from short-grain sticky rice--the kind in your sushi. It is also known as glutinous rice flour (even though it is gluten free!), and sometimes goes by the name "mochiko."

Sweet rice flour keeps baked goods really tender, but it's also a great binder (think sticky rice)! This is amazing because it helps hold gluten free flours together without making the texture too chewy (you know, so chewy that your jaw is tired by the time you're done eating?).

The lemon filling is usually thickened with all-purpose flour, but the sweet rice flour does the job in my recipe.

When I used to make my old recipe, I'd always worry so much about over baking that filling; the edges get tough if you cook it too long. But guess what? That doesn't happen with sweet rice flour. The edges of the bars are just as soft and luscious as the center.

For me, this is huge.

Holler back!

Have you had lemon bars before? How long has it been? And do you do much baking with sweet rice flour?Share your recipes and tips in the comments. I read every one!

With a tender almond meal crust and VERY lemony filling, these are bars make for an irresistible casual dessert.
Author: Julie~Calm Belly Kitchen Recipe type: Dessert
Prep time: 20 mins Cook time: 40 mins Total time: 1 hour (plus cooling)
Serves 12

INGREDIENTS

For crust:
Butter for the pan
105 g almond meal (3/4 cup plus 3 tbsp)
50 g sweet rice flour (1/4 cup plus 1 tbsp)
38 g powdered sugar (1/4 cup plus 1 tbsp)
½ tsp salt
6 tbsp unsalted butter, melted (84 g)

For filling:
150 g granulated sugar (3/4 cup)
28 g sweet rice flour (2 tbsp plus 2 tsp sweet rice flour)
1/4 teaspoon salt
2 extra large eggs, lightly beaten
1 tbsp plus 2 tsp lemon zest (from about 2 lemons)
1/2 cup lemon juice (from about 3 to 4 lemons)

INSTRUCTIONS

Preheat oven to 325F. Line an 8 x 8-inch (2 quart) metal baking pan with nonstick foil, leaving some hanging over the sides so you can lift the finished bars out of the pan. Lightly butter the foil (you can also use parchment paper, or just butter the pan really well!).

Make the crust: In a large bowl, whisk together the almond meal, sweet rice flour, powdered sugar and salt. Add melted butter and stir until combined. Transfer to prepared baking pan and press into an even layer. Bake until the edges are just barely golden (center will still be pale), 20 to 24 minutes.

Meanwhile, make the filling: Wipe out the bowl you used to mix up the crust ingredients. Add the sugar, sweet rice flour and salt and whisk until combined. In a medium bowl, whisk together the eggs, lemon zest and lemon juice. Add to the bowl with the sugar mixture and stir until combined. Pour over the hot crust. Return to oven and bake until the filling is just set in the center, 17 to 19 minutes. Cool completely on a wire rack. Cut into 12 bars. Store at room temperature in an airtight container up to 1 day or in the refrigerator up to 5 days.

NOTE: Baking time is for a light-colored metal pan. Dark-colored pans may require a shorter baking time.

Nutrition Information
Serving size: 1/12 of recipe Calories: 197 Fat: 11g Saturated fat: 4g Carbohydrates: 23g Sugar: 16g Sodium: 202mg Fiber: 1g Protein: 3g