Chocolate is definitely one of the most popular treats going around, but food intolerances can limit the choices available. Since having to go dairy-free, I’ve needed to stick to very dark chocolates such as Lindt Dark Chocolate with 70% cocoa, which is nice but plain. Personally I prefer chocolate to have added extras such as nuts or fruit, but those types of chocolate bars are not normally suitable for intolerances.
Making your own fancy low FODMAP chocolate is easy
The good thing though is that if you can find a basic chocolate that you can tolerate, you can make your own fancy chocolate bars to suit your taste preferences and food tolerances. It’s so simple. All you need to do is get your favourite add-ins ready, melt down your chocolate, mix them together and then let them set. Seriously quick and easy.
In this recipe, I’ve put together three of my favourite things to eat with chocolate… crystallised ginger, hazelnuts and coconut. While hazelnuts and coconut are both moderate FODMAP ingredients, the small amount within a serve of this chocolate will keep the tummy happy.
My trick for keeping the portions under control
The only difficult thing about making your own chocolate bars is limiting how much you eat. To help with that, I put a time-tested mind trick into action…
One piece of chocolate is never enough. And two sometimes doesn’t cut it either. So instead of cutting the chocolate slab into the exact number of serving sizes, I like to cut it into smaller pieces so that you get to eat several little pieces rather than just one big piece. Of course I know logically that it’s the same amount of chocolate, but picking up 3 pieces instead of 1 does make it seem like you’re eating more.
I hope you’ll give this Ginger Hazelnut and Coconut Dark Chocolate Slab a go because it’s simply delicious and super easy to make. Of course if there’s a different ingredient you’d rather have in your chocolate, you can substitute the ingredients to suit your preferences and tolerances.
Have you ever tried making your own fancy chocolate bars? It’s really simple. Plus this dark chocolate slab gets past any problems with food intolerances.
- 30g crystallised ginger, sliced thinly
- 30g hazelnuts, roughly chopped
- 10g shredded coconut
- 80g dairy-free dark chocolate (see notes)
- Line a baking tray with baking paper.
- Combine the ginger, hazelnuts and coconut in a small bowl.
- In another small microwave-safe bowl, break up the chocolate into individual pieces. Microwave the chocolate on 50% power for about 1 minute and 30 seconds, stirring it every 20 seconds or so until almost melted. Remove from the microwave and stir until the remaining bits of chocolate melt from the residual heat. Note that all microwaves have different power so you may need more or less time to melt the chocolate. But be careful not to overheat the chocolate or it will start to cook and burn, becoming unusable.
- Add about three-quarters of the ginger mixture to the melted chocolate. Quickly stir to combine and then pour onto the middle of the baking sheet. Using a spoon, spread the chocolate mixture out into a slab until it is fairly flat and has an even thickness. Sprinkle the remaining ginger mixture over the top of the chocolate.
- Refrigerate for at least 15 minutes, or until set. Use a sharp knife to cut the chocolate slab into 12 pieces.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally gluten-free and dairy-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- I recommend using Lindt Dessert 70% Cocoa Specialty Cooking Chocolate, which you can find in the baking aisle, or Lindt Excellence 70% Cocoa Dark Chocolate, which you can find in the chocolate aisle. Both of these chocolates do not contain added dairy-based ingredients. However, if you can tolerate dairy, you can choose a different brand of dark chocolate if you prefer.
Low FODMAP Portion
- Serving Size: up to 3 pieces