Low FODMAP Vanilla Maple Sweetener Blend
A 100% Monash-verified low FODMAP sweetener blend at 50g per serving, the perfect honey substitute for IBS-safe baking. Combines pure maple syrup and brown sugar with vanilla extract for flavor depth and honey-like consistency without excess fructose or polyol triggers.
Equipment
- Medium saucepan Use over very low heat to dissolve brown sugar into maple syrup without boiling.
- Airtight glass jar (1 cup capacity) For storage glass preferred over plastic to preserve flavor and avoid chemical leaching.
- Silicone spatula or wooden spoon For continuous stirring during the dissolving process.
Ingredients
- 1/2 cup pure maple syrup (100% pure, no added HFCS or flavoring)
- 1/2 cup brown sugar (packed safe at this ratio per Monash)
- 2 tablespoons water (filtered to achieve honey-like pourable consistency)
- 1 teaspoon pure vanilla extract (check label avoid blends with added sugars)
Instructions
- Combine the pure maple syrup, brown sugar, and water in a medium saucepan over very low heat.
- Stir continuously for 3–5 minutes until the brown sugar has fully dissolved into the maple syrup. Do not bring to a boil, gentle heat only to dissolve the sugar without altering the fructose/glucose ratio.
- Remove the saucepan from the heat. Add the pure vanilla extract and stir well to incorporate.
- Allow the blend to cool to room temperature for 10 minutes. Transfer to an airtight glass jar. The blend will thicken slightly as it cools, reaching a honey-like consistency ideal for pouring.
Notes
FODMAP stacking warning: limit to exactly 2 tablespoons (50g) per serving. If combining with almond flour or other GOS-containing ingredients in baking, space FODMAP meals 3–4 hours apart. Store in an airtight glass jar in the refrigerator for up to 4 weeks. Use as a 1:1 honey substitute in marinades, dressings, and baked goods.
Nutrition
Calories: 52kcalCarbohydrates: 13gSodium: 2mgSugar: 12g
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