The holiday season is fast approaching and I don’t see any reason why those of us with food intolerances have to miss out. A little tweak here, a little tweak there, and you’ll still have many amazing choices. Sure, there are some things that can’t be converted and will have to be skipped, but thankfully my all-time favourite isn’t one of those things. And now I’m sharing it without you… my Low FODDMAP Gingerbread Cake with Orange Glaze.
Making this recipe suitable for most food intolerances
Okay, so let’s quickly talk about how this recipe has been made safe for most food intolerances…
First, the flour is switched to a gluten-free flour that’s also low FODMAP. I’ve used my own special blend in this recipe, which I highly recommend by the way, but you can use a store-bought blend if you prefer.
Second, I’ve made the cake dairy-free by switching the milk to unsweetened almond milk, changing the butter to extra virgin olive oil – you seriously can’t taste the olive oil in this because of the strong gingerbread spices – and I’ve converted the icing to a glaze, so it doesn’t need butter.
And, that’s it for the intolerance side of things really. Yes, those are some big changes from a baking point of view, but gingerbread is surprisingly forgiving because of the high moisture content.
One word of caution though for FODMAPs…
Golden syrup is high in fructans for portions of 15g, but is low FODMAP for portions of 7g. The problem here though is that you really do need golden syrup to get the flavour and texture right for a gingerbread cake. That’s why it’s necessary to cut the cake into quite small slices to keep the FODMAPs low. But if you can tolerate fructans, you can eat a larger amount (i.e. 2 small slices) without problems.
Enjoying delicious food with family and friends
Since this post is also part of the Recipe Redux and this month’s theme is about Trimming the Table and sharing a healthy dessert with family and friends, let’s talk about the healthiness of this recipe. I’m not going to pretend for even a minute that this cake is ‘healthy’, although it does have 20% less sugar than regular gingerbread cakes and uses monounsaturated fats instead of saturated fats (i.e. extra virgin olive oil instead of butter). That said, it’s still 100% a cake. So rather than making this cake good for your physical health, I’m making it good for your mental health.
There’s nothing worse than sitting around watching everyone else eat the good stuff while you miss out. So this time, don’t feel restricted on your low FODMAP diet. Make this cake and take it with you so you’ll have something amazing to eat too. And if you’re in doubt about whether anyone will be able to tell if this is low FODMAP, gluten-free and dairy-free, why not do a test run beforehand. You’ll thank me for it! This cake is truly one of my favourite things.
A gorgeous and delicious celebration recipe for low FODMAP gingerbread cake that’s also dairy-free and gluten-free. Suitable for most intolerances.
- 175g (1 and 1/4 cups) low FODMAP gluten-free flour
- 1/2 tsp guar gum (see notes)
- 1 and 1/4 tsp of gluten-free baking powder
- 1/2 tsp baking soda
- 2 tsp ground ginger
- 1/2 tsp cinnamon
- 1/2 tsp mixed spice
- 85g (1/3 cup) sugar
- 125ml (1/2 cup) unsweetened almond milk (or other low FODMAP milk of your choice)
- 1 egg, lightly beaten
- 180g (1/2 cup) golden syrup
- 60ml (1/4 cup) extra virgin olive oil
- 1/3 cup icing sugar
- 2 and 1/2 tsp fresh orange juice
- Crystallised ginger, chopped (optional)
- Orange zest (optional)
- Preheat oven to 170°C (fan-forced oven). Grease a loaf pan (11 x 22 cm) and line it with baking paper.
- In a large bowl, sift the flour, gum, baking powder, soda, and the spices. Add the sugar. Use a balloon whisk to mix the dry ingredients very thoroughly until evenly mixed. Add the milk and egg and mix until a very thick batter forms.
- Put the golden syrup in a small bowl and gently heat in the microwave for about 1 minute on 50% power. The point here is to make the syrup runnier, but not to make it hot. Add the syrup and olive oil to the batter and mix until a thin batter forms. Pour into the prepared loaf pan.
- Bake the cake for 1 hour at 170°C until it’s cooked – a skewer inserted into the cake should come out clean or with a few crumbs on it. Remove from oven and leave in the tin for 10 minutes, then turn onto a wire rack until completely cool (that will take at least 1 hour).
- To ice the cake, make the icing by sifting the icing sugar into a small bowl. Add the orange juice and mix well until you have a smooth and thin icing. Pour over the cooked cake from the middle – the icing is runny enough that it will naturally drip down the sides. If desired, decorate with chopped crystallised ginger and orange zest.
- When cutting the cake, make 12 slices across the cake and then halve each slice to make a total of 24 small slices.
- 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, and can be made nut-free with a different low FODMAP milk. 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.
- If the gluten-free flour blend you’re using already contains a gum, such as xanthan gum or guar gum, you shouldn’t need to add any more to it and so can omit the guar gum from this recipe.
- Gluten-free cakes have the best texture on the day they’re made, but this cake will still be good for a couple of days because of its high moisture content.
- Almond milk is low FODMAP, but you could also use lactose-free milk, soy protein milk or hemp milk, depending on your personal food tolerances.
- If you can tolerate fructans, you can safely enjoy a couple of small slices – the limit here is due to the golden syrup, which does contain fructans. However if you’re highly sensitive to fructans, or still within the elimination phase of the low FODMAP diet, then you should restrict your serving size to only 1 small slice.
Low FODMAP Portion
- Serving Size: 1 small slice (or up to 2 slices if you can tolerate fructans)