I had a big craving for a chocolate and this Low FODMAP chocolate avocado brownie is a result! I found this recipe in a local shop’s magazine and I adapted it to a Low FODMAP diet.
This Low FODMAP avocado brownie recipe is great, because if you make the base only, it has no added fat, in a form of for example butter or oil. Avocado is a source of healthy fats in this brownie. The base also has no added sugar, just a sweetener. Sweetness comes from the soaked raisins, that are blended afterwards and from the erythritol. Also, because it has no eggs, butter, milk etc., the base is a vegan Low FODMAP brownie.
This Low FODMAP avocado brownie recipe is:
base is vegan
has no added sugar in the base (just a sweetener)
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
Ingredients for 14 pieces of a Low FODMAP chocolate avocado brownie:
200 g avocado
90 g raisins
30 g erythritol (sweetener)
150 ml hot water
4 tbsp. cocoa powder
1 pinch of salt
50 g rice flour
1 tsp. baking soda
50 g linseed, to blend into flour
1 tbsp. lemon juice
For an optional topping:
50 g 70 % dark chocolate
2 tbsp. (20 g) almond flakes.
Instructions for a Low FODMAP chocolate avocado brownie:
Put raisins in a bowl and top it up with a 150 ml of hot water. Leave it to soak for at least 1 h, covered.
Peel the avocado and remove the stone.
If you don’t have it ready, blend linseed in a blender, for example in a Nutribullet, until very fine, just like flour.
Preheat the oven to 180 degrees C.
Spray a rectangular tin or dish with oil spray. You can find the on Amazon:
Place the raisins together with soaking water in a large bowl. Add avocado pieces, cocoa powder, baking soda, erythritol, salt and the lemon juice. Blend it well with a hand blender.
Add both rice flour and linseed flour to the mix and blend again. The mix should thicken.
Place the mix in an oiled square tin.
Bake for 30- 40 minutes, until an inserted skewer comes out clean.
Remove from the oven and wait for this chocolate avocado brownie to cool before removing from the tin.
Remove the brownie from the tin.
In the meantime, put the dark chocolate in a microwave safe bowl and melt, with a lowered power, maximum 30 seconds at a time. Mix after 30 seconds.
Pour the dark chocolate on top of the chocolate avocado brownie and sprinkle it with almond flakes.
Place the chocolate avocado brownie in the fridge for the chocolate to set.
Cut it into 14 even rectangles and enjoy!
For other Low FODMAP recipes for desserts and cakes, please go here: Desserts and cakes
For Polish version of this recipe, go here: http://przepisylowfodmap.eu/low-fodmap-bezglutenowe-brownie-z-awokado
Nutritional facts for 1 Low FODMAP chocolate avocado brownie,
including an optional topping:
19.2 g Carbs
3.9 g Protein
8.9 g Fat
On average 1 of 14 brownies contains: 14 g avocado, 6.4 g raisins. It is less then a half of avocado limit and a half of raisins limit. Therefore, this portion together is unlikely to cause problems in a Low FODMAP diet.