My digestionsystem is not very happy with too much fiber and I tend to avoid brown bread, even if it’s glutenfree.
However I have had so many people asking me for a recipe for brown buns, so today I made one. Although my stomach protested a little bit I can highly recommend this recipe for those of you who can tolerate some fiber! (I know that fiber is not a FODMAP, still, there are some people who get a reaction.)
To make 8-10 low FODMAP glutenfree lactosefree brown buns you need:
1.5 dl./5,3 oz. lactosefree milk
150 g./ 5,3 oz. quark or lactosefree yoghurt
30 g./1 oz. butter
1/2 pk. dry yeast
35 g./ 1,2 oz. buckwheat flour
50 g./ 1,7 oz. oatmeal flour
100 g./3,5 oz. gluten light flours
2 tsp. psyllium husk
1/3 tsp. ammonium bicarbonate (this is the secret ingredient!)
Melt the butter and add the milk and quark/yoghurt. Warm the liquid to about 37 degrees and add the yeast. Stir well.
Mix all the dry ingredients and add the liquid. The dough is quite loose and sticky and this is how it’s supposed to be! Let the dough rise for about 1 hour.
Put some flour on the table and knead the dough.
Form the dought to buns and leave them to rise for around 45 min.
Preheat the oven to 2oo°c/390°f and bake the buns for about 18-20 minutes.