Baking with low FODMAP and gluten-free flours is tricky. You need to find the right blend of flours which will compensate for the taste, texture and weight of wheat-based flour. There is often the lingering bitter or “grassy” aftertaste of certain flours that needs to be countered, without adding heaps of sugar. The blend used for the Low FODMAP Strawberry Carrot Pecan Muffins includes some very interesting and nutritional flours like quinoa, sorghum and teff.
Flours Used for Low FODMAP Strawberry Carrot Pecan Muffins
Quinoa flour is used frequently in gluten-free and Low FODMAP baking. It is easily digested and contains high levels of protein, calcium, complex carbohydrates, phosphorus, iron and Vitamin B. Too much however, can be overpowering, as it has a distinct aftertaste and some complain of a lingering bitter or grassy taste.
Sorghum, also called milo or jowar flour has a mildly sweet flavor and closely resembles the texture of whole wheat flour. It is high in protein, fiber, phosphorus, potassium and B Vitamins.
Teff flour is milled from a tiny grain that is a key source of nutrition in Ethiopia. It is high in protein, calcium and fiber and adds weight and structure to the finished product. Many enjoy the nutty, whole-wheat taste of teff. Teff flour is available in both dark and light varieties.
Brown rice flour is the most often used replacement for wheat flour due to its mild taste and density. However, it isn’t as nutritious as the other high-protein flours mentioned above, and should be used to add weight and structure to baked goods.
Tips for Baking Low FODMAP Strawberry Carrot Pecan Muffins
I experimented quite extensively to counter the aftertaste of the multiple flours used in these muffins. First, I used coconut oil, which has a distinct flavor and aroma, not to mention it’s wonderful health benefits. For instance, coconut oil is a saturated fat that is known to increase healthy cholesterol levels (HDL), boost the immune system and promote healthy heart, skin, hair, nails, digestion and even metabolism.
Lemon zest is included to add vibrance and to mask any undesirable aftertaste of quinoa and other flours. The oil from the lemon contains a variety of vitamins, as well as alkaline and antibacterial benefits. While only a small amount is called for in the recipe, you can increase to 1/2 tsp (about half the lemon) according to preference. Too much lemon zest can be overpowering and add bitterness. Make sure you’re only using the zest portion and not the bitter white pith.
Finally, if you are having difficulty finding the flours, it’s perfectly fine to use the base flours in the Banana Blueberry Kale Muffins.