Sugar Topped Raspberry Muffins
- 2 eggs
- 1 & ¼ cup sour cream
- ⅓ cup canola oil
- 2 cups of gluten-free flour (with gum, or add 1 tsp)
- 2 tsp baking powder
- ½ cup table sugar (I use my zesty sugar)
- 1 TB Chia seeds
- ¼ tsp cardamom
- 1& ¼ cups fresh raspberries
- 12 reserved raspberries
- 2 TBs granulated maple sugar
- 1 TB table sugar
Preheat the oven to 350°F.
Mix the first 3 liquid ingredients until smooth
Whisk together flour and baking powder. Remove a couple tablespoons to toss with raspberries. Add Chia seeds and cardamom to remaining flour.
Pour liquid ingredients into dry flour mix and stir until well combined.
Add raspberries to the batter and fold gently.
Scoop batter evenly into 12 paper lined muffin cups.
Place a reserved raspberry in the center of each muffin.
Blend maple sugar and table sugar. Sprinkle over tops of muffins.
Bake for 12 to 15 minutes (Mine took a bit longer)
Here are two examples of simple meals in a bowl.
First, a hot option, turkey burger, small portion green beans (10 max for low FODMAP) with red quinoa. I have fallen in love with Alter Eco Organic Red Heirloom Quinoa. You try new grain options when you can no longer automatically grab a slice or two of whole wheat bread. I found unseasoned turkey patties at my local Hannaford’s. They also had season ones, which contained a lot more sodium plus onion & garlic — so read those labels.
Second, a cold option, salmon, a few sliced black olives, with some romaine lettuce and chives (not more than a cup of greens) sprinkled with a little olive oil and balsamic vinegar. I likely ate a few rice crackers or corn chips with the salad.
Eating low FODMAP does mean small portions, especially of veggies. We have been told over and over to increase the amount of vegetables we eat, after all most have very few calories, but for me limiting the vegetable portion size is proving very important to feeling better.
May 29, 2016
I just completed a wonderful two-week free online “Life Balance Challenge” with the remarkable “IBS Liberator” Suzanne Perazzini. I learned just how much I still do not know, and was moved to hear her say in a video that those of us blogging about our experiences, without expertise, confuse things for others surfing the net for help. When I blog, I am using the best knowledge I have at that time, but I know things I have posted already are not 100% correct given what I know now. And that is likely to continue. But for me continuing to blog does help me on my journey. Therefore… PLEASE NOTE I am just someone trying to get well, and then stay well. I have no specialized background or training re FODMAPS. Some recipes and remarks in this blog may not match with the latest, most accurate clinical practices. Please always defer to more authorized sources.
Chive flowers, I have added them to salads and biscuit dough before. Chives are low FODMAP, but chive flowers ? ? ? (I’m going to risk it.)
Two new low FODMAP safe chips that I found at my local Hannaford’s. The Spinach & Kale chips have only 70mg of sodium in a 28g – 10 chip serving, and 2g each of fiber and protein, plus 60% of Vit. K. The Sub Lime chips have 65mg of sodium in a 28g serving, and the same fiber and protein has the Better Chip. (The Late July company is reworking their website so I am not including a link.)
I have been eating, and even cooking, since I last posted here. I signed up for Suzanne Perazzini’s two week Life Balance Challenge and I have been spending time on that, and on the related closed Facebook Group, and Facebook groups about FODMAPS. The challenge has been wonderful. Mostly common sense, but don’t we need reminders to use our common sense. She has given us 5 challenges to date and number 6 will be out soon. Not sure when Suzanne will run the series again, but you can view a number of her videos, and explore her blog, Strands of My Life.
Since the inception of Facebook I have been fiercely anti-Facebook. After all, if you want to share online you can use a blog! But I yielded. I really wanted to take advantage of some quality coaching for the low FODMAP diet that used private Facebook groups. Now that I have joined Facebook I have set up a page called “Low Fodmap for Now“ — if anyone cares to follow me there I would be happy to have you. (Yep, I’m unwilling to pay Facebook a cent to promote it.) I’ll post the best of my findings from around the web about living low FODMAP there.
I was inspired by Suzanne Perazzini’s recipe for BLUEBERRY LEMON MUFFINS. Her recipe calls for sour cream and I have yet to find lactose-free sour cream in my area so I knew I would need to switch things up. I used a combination of lactose-free yogurt and milk, plus a little vinegar (on reflection I should have taken the time to juice a lemon — something I will do next time.) I also decided to add a maple sugar topping as the muffin itself is not overly sweet. For me the topping really made these muffins.
Blueberry Maple Topped Muffins
- 2 cups of my 10 Blend GF Flour, or flour of your choice
- 1/8 tsp Baking Powder
- 1 tsp Xanthan Gum (omit if contained in your flour)
- 1/2 cup “Zesty” Sugar (or white sugar & optional citrus zest)
- 6 oz. Lactose Free Low Fat Plain Yogurt
- 1/4 cup Fat Free Lactaid Milk
- 1 TBsp Vinegar, or Lemon Juice – preferred
- 4 TBsps Canola Oil
- 1 large Organic Egg
- 1 + 1/2 cups Fresh Blueberries (1 cup could do)
- 3 TBsps Maple Sugar (you could use white or brown sugar)
- a pinch of Salt
- 1/8 tsp Ground Cardamom
- Preheat the oven to 350°F.
- Measure 2 cups flour into a large bowl. Remove about 1/4 cup of flour to add to your blueberries.
- Add xanthan gum & baking powder to the remaining flour. Whisk to combine. Then add sugar and whisk again thoroughly.
- In a smaller bowl, combine your yogurt, milk, vinegar or lemon juice. Then add your oil and egg. Whisk until smooth.
- Make a well in your dry ingredients. Pour wet ingredients into the dry and fold until nearly mixed.
- Add the blueberries and continue folding until just combined.
- Scoop the batter into paper lined muffin tins, filling right to the top.
- In a small dish, mix maple sugar, salt, and cardamom for topping.
- Sprinkle topping over the batter filled muffin cups, and pat gently.
- Bake for 12 minutes.
This is the most like “normal” GF baked item I have produced to date. Will certainly make again with lemon juice.