FODMAP FREE for FOODIES

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Breakfast & Desserts

Strawberry Carrot Pecan Muffins

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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

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 Flour

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

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.

Rice Flour

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.

Strawberry Carrot

Pecan Muffins

Created by on June 26, 2016

Low FODMAP Strawberry Carrot Pecan Muffins

    Ingredients

    • 2 ripe bananas
    • 5 tablespoons lactose free vanilla yogurt
    • 2 eggs, lightly beaten
    • 5 tablespoons coconut oil
    • 4 tablespoons maple syrup
    • 1 teaspoon juice from lemon
    • 1/4 teaspoon lemon zest
    • 1 teaspoon baking soda
    • 2 teaspoons baking powder
    • 1/4 teaspoon cinnamon powder
    • 1/2 cup quinoa flour
    • 1/2 cup brown rice flour
    • 1/4 cup sourgum flour
    • 1/4 cup teff flour
    • 1 cup fresh strawberries (diced)
    • 1/2 cup carrot, grated
    • 1/3 cup chopped pecans
    • 3 small strawberries, quartered (for topping)

    Instructions

    1. Preheat oven to 350F degrees.
    2. In a bowl, mash bananas with a fork or wooden soup. Add lemon juice, lemon zest, maple syrup, vanilla, yogurt and cinnamon.
    3. Add beaten egg and coconut oil. Mix well.
    4. Add quinoa flour, brown rice flour, sorghum flour, teff flour, baking soda and baking powder.
    5. Add diced strawberries, carrots and chopped pecans to the batter and mix.
    6. Insert liners in a 12-muffin pan. Using a teaspoon, spoon batter into liners in even amounts.
    7. Top each muffin with quartered strawberries.
    8. Place in oven and bake for about 30-33 minutes, depending on your oven. Check doneness by sticking a toothpick in the center (see if it comes out clean).
    9. Remove from oven and let cool.
    10. Eat within a day or so and freeze the rest (the yogurt can spoil fast especially in warm weather). Thaw frozen muffins in a tightly enclosed tupperware to retain moisture.

    Chocolate Chia Protein Bars

    By 2 Comments

    I don’t know how it is in the U.K. and Australia, but I have a very hard time finding low FODMAP protein bars in the U.S. In general, there is much lower awareness of the FODMAP program in America, and it is very challenging to find nutritious on-the-go snacks. So far, Gomacro protein bars in Peanut Butter and Peanut Butter Chocolate Chips are the few tasty ones I’ve identified. However, Gomacrobars are made with pea protein so they need to be consumed in limited quantities. Making homemade Low FODMAP Chocolate Chia Protein Bars ensures you are eating low FODMAP, unprocessed snacks with all natural ingredients.

    Keep in the freezer and grab one for a great on-the-go energy boost. No need to thaw — I actually think it tastes best straight out of the freezer!

    Ingredients for Low FODMAP Chocolate Chia Protein Bars

    Be sure you are using a low FODMAP vanilla protein powder like Biochem 100% Whey Protein, Vanilla, 1.8 Lb. You can also find a list of low FODMAP protein bars in the Low FODMAP Grocery List section.

    Low FODMAP brown rice crisp cereals include Erewhon Crispy Brown Rice Cereal, Gluten Free, Organic, 10-Ounce Boxes (Pack of 6) or Nature’s Path Organic whole grain brown Crispy rice Gluten free, 10-Ounce Boxes (Pack of 6) (note: this brand is already sweetened so adjust accordingly).

    This may seem obvious, but the level of sweetness will vary depending on what protein powder and brown rice crisp cereal (sweetened or sugarless) you use. So make sure to taste along the way and adjust if necessary. Also, if you are using Stevia instead of maple syrup, keep in mind that a little goes a long way. 1 teaspoon of Stevia tastes as sweet as 1 cup of sugar! 1/4 teaspoon Stevia is equivalent to 1 tablespoon sugar; 1/16 teaspoon (pinch) Stevia is similar to 1 teaspoon sugar.

    Finally, check the label for 100% quinoa flakes like One 12 oz Ancient Harvest Quinoa Flakes, as some contain high FODMAP grains.

    Chocolate Chia

    Protein Bars

    Created by on May 8, 2016

    Low FODMAP Chocolate Chia Protein Bars

      Ingredients

      • 1 cup quinoa flakes like Ancient Grains
      • 1 cup brown rice crisp cereal
      • 1/3 cup (or 2 small scoops) of low FODMAP vanilla protein powder, like Bio Chem Vanilla 100% Whey Protein
      • 2 tablespoons chia seeds
      • 1/4 teaspoon cinnamon
      • 1/4 teaspoon sea salt
      • 2 tablespoons maple syrup (optional; or adjust according to preference)
      • 1/2 cup all natural peanut oganic butter (unsweetened)
      • 1 teaspoon vanilla extract
      • 1/2 cup cup water
      • 1/3 cup dark chocolate or bittersweet chocolate chips

      Instructions

      1. Preheat oven to 350F degrees.
      2. In a large bowl, use your hands to mix the quinoa flakes, brown rice crisp, protein powder, chia seeds, cinnamon, chocolate chips and salt.
      3. In a small sauce pan, stir in maple syrup, peanut butter, vanilla and water. Heat over medium heat until evenly mixed and smooth.
      4. Pour the chocolate peanut butter mixture over the dry mixture and mix well with a spoon.
      5. This is a good time to taste the mixture to see if it's sweet enough for your preference. Add more maple syrup if desired.
      6. Spray 8.5"x11.5" baking pan with nonstick oil. Spread the protein bar mixture evenly by patting down with your fingers.
      7. Bake in oven for about 25 minutes. Let cool for a few minutes (about 15 minutes), but don't let it harden, as it'll be difficult to cut cleanly.
      8. While still soft, cut into small bars (I like to cut into 24 pieces for easy handling and snacking) and store in freezer. Don't thaw; it tastes best straight out of the freezer!

      Coconut Chia Pudding

      By Leave a Comment

      This low FODMAP Coconut Chia Pudding is a cinch to make. To make the process even easier, you can throw everything in a jar and shake briskly before refrigerating. I like to use unsweetened Thai Kitchen coconut milk, which I find sweet enough, even without the maple syrup.

      Chia seeds are packed with Omega-3 and antioxidants, while coconut milk is rich with vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. The fat in coconut milk is also known to lower cholesterol and help boost your immune system.

      Make sure to refrigerate the pudding to give the chia seeds enough time to set.

      Coconut Chia Pudding

      Created by on April 17, 2016

      Low FODMAP Coconut Chia Pudding

        Ingredients

        • 1 can 14 oz. coconut milk (like Thai Kitchen)
        • 1/3 cup chia seeds (any color but black is fun)
        • 1/2 teaspoon vanilla
        • 1 pinch of salt
        • 1/16 teaspoon cinnamon (a dash; this is optional)
        • 2 teaspoons 100% pure maple syrup (optional)
        • 1/2 cup blueberries

        Instructions

        1. Whisk together coconut milk, vanilla, salt, cinnamon (optional) in a mixing bowl.
        2. If desired, sweeten with a little maple syrup.
        3. Add chia seeds. Pour the pudding into glass pudding cups or a jar.
        4. Let the chia seeds soak for at least an hour or overnight in the fridge.
        5. Top with blueberries and enjoy!

        Matcha Green Tea Quinoa Pudding

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        If you miss Green Tea Ice Cream at Japanese restaurants, here’s Low FODMAP Matcha Green Tea Quinoa Pudding, and much healthier alternative!

        There are three key components to achieving that bright attractive color and creamy, custardy texture. First, is the quality, consistency and color of the coconut milk you select (white, thick). Second, be sure to save 1/4 cup of the coconut milk to add at the end once the pudding has completely cooled. Finally, use a fresh matcha powder (not dull from staleness or too strong), as that will determine the resulting green hue.

        Coconut milk is rich with vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. The fat in coconut milk is known to lower cholesterol and help boost your immune system.

        You can substitute the raspberries with sliced strawberries banana or any low FODMAP fruit.

        Matcha (Green Tea)

        Quinoa Pudding

        Created by on April 10, 2016

        Low FODMAP Matcha Green Tea Quinoa Pudding

          Ingredients

          • 1 can 14 oz. unsweetened coconut milk (like Thai Kitchen), shake well
          • 1 teaspoon vanilla
          • 2 teaspoons 100% pure maple syrup (optional, as it may be sweet enough)
          • 1 pinch of salt
          • 1/4 cup water
          • 1 teaspoon matcha green tea powder (can adjust according to strength of the tea)
          • 1 cup cooked quinoa
          • a few raspberries

          Instructions

          1. Save 1/4 cup of the coconut milk and set aside.
          2. In a medium saucepan, combine the rest of the coconut milk, water, vanilla, maple syrup (optional), salt and bring to simmer.
          3. Add the cooked quinoa and gently simmer at the lowest heat for about 20-25 minutes, stirring frequently until the mixture is creamy and most of the liquid has evaporated.
          4. Remove from heat and let cool for at least 20 minutes.
          5. Stir in the matcha powder and saved coconut milk evenly. Refrigerate for at least an hour.
          6. Top with raspberries and serve. Sweeten further with maple syrup if desired.

          Banana Blueberry Kale Muffins

          By 6 Comments

          These yummy Low FODMAP Banana Blueberry Kale Muffins are gluten-free, low in sugar, high in protein and antioxidants…and quite healthy! I tweaked around a bit until they came out moist and light; be sure not to beat the mixture too much. The lactose free yogurt adds to the fluffiness but strict vegetarians can replace it with rice milk.

          Ovens vary so make sure to bake until a toothpick comes out clean (when you stick it in the center).

          They taste best when warm, and because of the fresh ingredients and yogurt, should be frozen after a day or two. The best way to defrost while maintaining the moisture is to put in a Tupperware with an air tight lid. In fact, I think it tastes even moister like this!

          Banana Blueberry

          Kale Muffins

          Created by on April 9, 2016

          Low FODMAP Banana Blueberry Kale Muffins

            Ingredients

            • 2 large ripe bananas, mashed
            • 3 tablespoons 100% pure maple syrup
            • 1 teaspoon lemon juice
            • 2 large eggs, lightly beaten
            • 6 tablespoons walnut oil
            • 1 teaspoon vanilla
            • 5 tablespoons of lactose free vanilla yogurt
            • 3/4 cup quinoa flour
            • 1/2 cup brown rice flour
            • 1/4 cup buckwheat flour
            • 1 teaspoon baking soda
            • 2 teaspoons baking powder
            • 1 pinch of salt
            • 3/4 cup chopped kale
            • 1 cup frozen blueberries

            Instructions

            1. Preheat oven to 350F degrees.
            2. Insert liners in regular size 12 muffin tray.
            3. In a large mixing bowl, combine bananas, maple syrup, lemon juice and vanilla until smooth.
            4. Add walnut oil, eggs and yogurt and mix evenly.
            5. Mix in quinoa, buckwheat and brown rice flour with baking soda and powder with pinch of salt.
            6. Mix in kale and blueberries, being careful not to crush the berries (keep the berries frozen but not so that they are bunched together)
            7. Using a teaspoon or ice cream scooper, scoop the mixture into 12 liners evenly. Make sure the blueberries are fairly distributed!
            8. Bake for about 28-30 minutes until firm and springy. Ovens vary so stick a toothpick in the middle until it comes out clean.
            9. Remove from oven and let it cool for at least 10 minutes before eating.
            10. Eat within a day or so and freeze the rest (the yogurt can spoil fast especially in warm weather). Thaw frozen muffins in a tightly enclosed tupperware to retain moisture.

            Carrot Zucchini Banana Muffins

            By Leave a Comment

            Low FODMAP Carrot Zucchini Banana Muffins is the sister version to the extremely popular Banana Blueberry Kale Muffins. They are gluten-free, low in sugar, high in protein and antioxidants. Note that buckwheat (kasha) is not a wheat and is rich in antioxidants, fiber and other nutrients. Ovens vary so make sure to bake until a toothpick comes out clean (when you stick it in the center).

            They taste best when warm, and because of the fresh ingredients and yogurt, should be frozen after a day or two. The best way to defrost while maintaining the moisture is to put in a Tupperware with an air tight lid.

            Carrot Zucchini

            Banana Muffins

            Created by on April 10, 2016

            Low FODMAP Carrot Zucchini Banana Muffins

              Ingredients

              • 2 large ripe banana, mashed
              • 3 tablespoons 100% pure maple syrup
              • 2 large eggs, lightly beaten
              • 6 tablespoons walnut oil
              • 1 teaspoon vanilla
              • 1 teaspoon lemon juice
              • 1/4 teaspoon cinnamon
              • 4 tablespoons of lactose free vanilla yogurt
              • 3/4 cup quinoa flour
              • 1/2 cup brown rice flour
              • 1/4 cup buckwheat flour
              • 1 teaspoon baking soda
              • 2 teaspoons baking powder
              • 1 pinch of salt
              • 1 cup grated zucchini
              • 1/2 cup grated carrots
              • 1/3 cup chopped pumpkin seeds or walnuts (optional)

              Instructions

              1. Preheat oven to 350F degrees.
              2. Insert liners in regular size 12 muffin tray.
              3. In a large mixing bowl, combine bananas, maple syrup, lemon juice, vanilla, cinnamon, walnut oil, eggs and yogurt and mix until smooth.
              4. Mix in quinoa, buckwheat and brown rice flour with baking soda and powder with pinch of salt.
              5. Mix in carrot, zucchini and optional pumpkin seeds or walnuts.
              6. Using a teaspoon or ice cream scooper, scoop the mixture into 12 liners evenly.
              7. Bake for about 27-30 minutes until firm and springy. Ovens vary so stick a toothpick in the middle until it comes out clean.
              8. Remove from oven and let it cool for at least 10 minutes before eating.
              9. Eat within a day or so and freeze the rest (the yogurt can spoil fast especially in warm weather). Thaw frozen muffins in a tightly enclosed tupperware to retain moisture.

              Coconut Quinoa Pudding

              By Leave a Comment

              Low FODMAP Coconut Quinoa Pudding is a nice easy and healthy snack, packed with protein. Coconut milk is rich with vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. The fat in coconut milk is known to lower cholesterol and help boost your immune system.

              There are two key components to achieving that bright attractive color and creamy, custardy texture. First, is the quality, consistency and color of the coconut milk you select (white, thick and rich). I like Thai Kitchen Unsweetened Coconut Milk. Second, be sure to save 1/4 cup of the coconut milk to add at the end once the pudding has completely cooled.

              You can use any type of quinoa — white, red or black. You can top with sliced bananas or blueberries instead.

              Coconut Quinoa Pudding

              Created by on April 10, 2016

              Low FODMAP Coconut Quinoa Pudding

                Ingredients

                • 1 can 14 oz. unsweetened coconut milk (like Thai Kitchen)
                • 1/4 cup water
                • 1 teaspoon vanilla
                • 1 pinch of salt
                • 1/16 teaspoon cinnamon (a dash)
                • 1 cup cooked quinoa (any kind: black, white, red)
                • a few sliced strawberries for topping
                • 2 teaspoons maple syrup (optional)

                Instructions

                1. Set aside 1/4 cup of coconut milk.
                2. In a medium saucepan, combine the rest of coconut milk, water, maple syrup, vanilla, salt, cinnamon and bring to simmer.
                3. Add the cooked quinoa and simmer at the lowest heat for about 20-25 minutes, stirring frequently until the mixture is creamy.
                4. Let cool for 20 minutes and add the saved coconut milk. Refrigerate for at least an hour or overnight.
                5. Sweeten further with a little maple syrup if desired. Top with sliced strawberries and serve.

                Chocolate Peanut Butter Quinoa Pudding

                By Leave a Comment

                Get your pudding fix with the Low FODMAP Chocolate Peanut Butter Quinoa Pudding, a healthier alternative packed with protein. There are two key components to achieving that bright attractive color and creamy, custardy texture. First, is the quality, consistency and color of the coconut milk you select (white, thick). Second, be sure to save 1/4 cup of the coconut milk to add at the end once the pudding has completely cooled.

                Coconut milk is rich with vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. The fat in coconut milk is known to lower cholesterol and help boost your immune system.

                Chocolate Peanut Butter

                Quinoa Pudding

                Created by on April 10, 2016

                Low FODMAP Chocolate Peanut Butter Quinoa Pudding

                  Ingredients

                  • 1 cup cooked quinoa
                  • 1 tablespoon dark chocolate shavings
                  • 1 can 14 oz. unsweetened coconut milk (like Thai Kitchen)
                  • 1 tablespoon unsweetened cocoa powder
                  • 2 teaspoons 100% pure maple syrup (optional, as it may already be sweet enough)
                  • 1 tablespoon 100% all natural creamy peanut butter
                  • pinch of salt
                  • 1/4 cup water

                  Instructions

                  1. Save 1/4 cup coconut milk and set aside.
                  2. In a medium saucepan, combine rest of coconut milk, water, cocoa powder, peanut butter, maple syrup, salt and bring to simmer.
                  3. Add the cooked quinoa and gently cook at the lowest heat for about 20-25 minutes, stirring frequently until the mixture is creamy.
                  4. Let cool for 20 minutes and add the saved coconut milk. Refrigerate for at least an hour or overnight.
                  5. Top with dark chocolate shavings before serving.