There are so many things I enjoy about the holidays! I love seeing my city covered in lights. I love wreaths, trimmed trees, and holiday music infiltrating my daily activities. But my absolute favourite thing about the holidays is the food! So I would like to present one of my favourite holiday treats, low FODMAP rice krispies.
Keep It FODMAP Friendly
There are two things you need to be aware of when making these mouth-watering low FODMAP rice krispies. Don’t worry! With a few easy tweaks, you can enjoy these classic holiday treats whenever you fancy.
The first thing you’ll need to swap is your rice krispies. Swap out your standard box for Kellogg’s brown rice line. These are gluten-free and don’t contain any additional FODMAPs, so they won’t contribute to your FODMAP load.
The second thing you’ll need to change up is your marshmallows. This one can be a little tricky. A lot of marshmallows contain either corn syrup or high fructose corn syrup. Corn syrup is not yet in the Monash app or on the Monash University blog. This indicates corn syrup has not yet been tested and is not suitable for the elimination phase.
High fructose corn syrup (HFCS) is a processed sweetener. Monash has determined it is high FODMAP and is not suitable for the elimination phase. You can read more about high fructose corn syrup here.
I have had the best luck with a brand called “marshmallow fluff.” It’s a vegan product made with glucose, sugar, egg whites, and vanillin. It comes in a jar, so it’s not appropriate for all marshmallow projects, but it’s great for our rice krispies!
Looking for a classic FODMAP friendly holiday recipe? Try these low FODMAP rice krispies! This tasty treat is easy to make and lasts up to a week.
- 1 jar (213g) vegan marshmallows
- 1/3 cup butter
- 1 tsp vanilla
- 1 box gluten-free rice krispies
Melt marshmallows and butter in a large pot over medium heat. Stir until smooth, then remove from heat and mix in the vanilla.
Add rice krispies in small batches, stirring after each addition to coat. Once all of the rice krispies have been added, press the cereal mixture into a greased baking dish, cover with plastic wrap and refrigerate for at least 1 hour.
Store in an airtight container at room temperature for up to a week.
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© 2017 Amy Agur – The FODMAP Formula