Low FODMAP Easter Buns

Here is our low FODMAP version of a recipe originally created by Emily Niocello @naturally_nutritious. Using dark chocolate helps to lower the lactose content, and although spelt is low in FODMAPs than regular wheat, we used half rice flour to be safe. To keep the recipe low in FODMAPs while adding a bit of fruit, we used some cranberries. Here are a few tips we learned along the way.

Add the cranberries/chocolate after the initial prove. In a humid/warm environment required for the activation of the yeast, the nibs will melt during the proving stage. This recipe calls for a dough hook, but you can always do it the old fashioned way by kneading the dough. The “crosses” will be more obvious if you make sure the mixture is somewhat pastey in texture.

We don’t know how well these keep, sorry. They have disappeared in one day!

What you need (makes 2 dozen buns)

2 cups spelt flour

1 cup brown rice flour

1 cup rice flour

½ cup dried cranberries

1 cup dark chocolate chips

1/4 cup rapadura sugar (or raw sugar)

16 grams dried yeast

1 teaspoon salt

2 teaspoons cinnamon

½ teaspoon powdered ginger

½ teaspoon mixed spice

1 1/4 cups lactose free milk

2 eggs, beaten

60 grams butter

What to do

  • Warm milk in microwave for 30-50 seconds, until warm enough so you can still comfortably touch it
  • Combine warm milk, yeast, and sugar in a bowl and set aside for 10 minutes
  • Place flour, salt and spices into the mixing bowl, combine well
  • Rub butter into flour mixtures with fingertips, this doesn’t have to be perfect.
  • Add eggs, and yeast mixture, mix with dough hook for approximately 10 minutes, until the dough is smooth and elastic.
  • Place dough in a well-oiled bowl, cover with cling wrap and place in a warm area for an hour or until dough has doubled in size (ours took only 30 minutes as it was warm day!)
  • Punch the dough down, knead just for a minute to smooth it out (add the cranberries/chocolate bits at this stage to avoid them melting like ours did!)
  • Portion the dough into 24 equal pieces. Roll the dough portions into round balls and place them on a baking paper lined tray a centimetre apart from each other
  • Cover with a tea towel, place in a warm spot again and let the buns rise for 15 minutes
  • While this is happening, preheat your oven to 200 degrees Celsius. If you’d like to cross your buns and glaze them, mix 1/3 cup plain flour with 60ml water and place into a piping/resealable bag (save this for the crosses) and mix 1 tablespoon of marmalade or raspberry jam with 1 tablespoon of water for the glaze.
  • Cross your buns then glaze with jam mixture prior to cooking.
  • Bake them for 10 minutes, reduce heat to 180 degrees Celsius and bake for a further 15 minutes.
  • Enjoy your delicious homemade Easter treats with friends and family!

Blogged by Kerith Duncanson – March 2016


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