Hi.

This is my collection of High Flavour, Low FODMAPs recipes, perfect for people with fructose malabsorption.  Enjoy!

Breakfast Muffins

Breakfast Muffins

Makes 6-8

Low Fodmap      Gluten Free       Lactose Free       Vegetarian

Breakfast is such a nuisance when you are fructose free and yes, I know we should all eat sitting down but some days (weeks/months/years) you don't have time and need a breakfast to go   These are refined sugar free and I like to make mine without maple syrup too but they taste a bit "healthy" that way, so you may want the maple syrup included! These muffins can become high fructose if you eat too many though, due to loading, so I would recommend only having one at a time (but then, so would your waistline!)

Ingredients

  • 270g/3 cups Oats 
  • 2 tsp gluten free Baking Powder
  • 2 tsp Ground Cinnamon
  • 2 large, firm Bananas, mashed
  • 2 eggs
  • 250ml/1 cup Coconut Milk
  • 0-2 tbsp Maple Syrup (depending on how sweet you like things)
  • 50g/¼ cup Coconut Oil, melted
  • 2 tsp Vanilla Extract
  • 2 handfuls of fresh Strawberries, chopped
  • 1 handful of Blueberries

Utensils

  • Blender
  • Large bowl
  • Large jug
  • Hand whisk (or fork)
  • Muffin tin
  • Muffin cases

Method

  1. Preheat the oven to 180°C
  2. Place the muffin cases into the muffin tins
  3. Take 100g/1 cup of the oats and blend them for circa 20-30 seconds to form a flour.  Combine this, the rest of the oats, baking powder and cinnamon in a large bowl. Stir well to combine
  4. In the large jug, whisk together the coconut milk, bananas, eggs, maple syrup (if using), coconut oil and vanilla extract.
  5. Slowly add the contents of the jug to the oat mixture, in the large bowl, and mix well to fully combine.
  6. Add in the fresh strawberries and blueberries, stir until evenly distributed
  7. Spoon the mixture into the muffin cases, filling them up to the top and then place in the oven and bake for 30 minutes, until they are golden brown on the top.  Allow to cool slightly in the tins and then either eat them, whilst they are still lovely and warm, or transfer them to a wire tray and allow them to cool completely
  8. These muffins will keep for 2-3 days in an airtight container but they also freeze very well.
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