Banana Buckwheat Pancakes

Banana Buckwheat Pancakes

Since learning about the low Fodmap diet and reducing the amount of wheat flour I cook with I have become a fan of buckwheat flour.  Buckwheat is not wheat, in fact it is actually not a grain at all but an herb.

low FODMAP Buckwheat Banana Pancakes 

1 Banana

1 egg

1 cup skim milk

1 TB vanilla

1 cup buckwheat flour

1 TB ground flax-seed

1 TB ground Chia seeds

2 TB granulated maple sugar

1 tsp baking powder

1 tsp cinnamonsilver-dollar-pan

Blitz first 4 ingredients in a food processor until smooth. Add remaining ingredients and processed until just blended.  Cook over medium heat using coconut oil. (Take care pan is not too hot or outside of pancake will burn before inside sets.)

Makes 20 silver dollar size pancakes.

I love this Nordic Wear Silver Dollar pan.

Holiday Cran-Pecan Banana Bread

Holiday Cran-Pecan Banana Bread

I started with a recipe posted in a closed IBS FaceBook Group.  The first time I made it, I liked it, but thought it was too sweet.  I stocked up on bananas when I had a couple days of IBS symptoms.  Once my symptoms cleared eating the bananas straight just was not appealing. So time to tweak that recipe.  As I am well supplied with beautiful local fresh cranberries I decided to add them to banana bread even though I have never seen that done.  I liked the idea of pairing pecans with cranberries.  To me that combo just screams Thanksgiving, Christmas.  I am so happy with my results, and changing to two semi small loaves rather than one big one.

I love blitzing (as the Brits say) my bananas inbanana-blitz a food processor.

I also love using sugar that has been blitzed with orange zest in my baked goods.  orange-sugarI omit salt in many baked good.  Feel free to add a 1/2 tsp of salt if you like.

 

Holiday Cran-Pecan Bread

 Ingredients:

  • 3 bananas
  • ½ cup sugar (orange sugar)
  • 1/3 cup melted butter
  • 2 eggs
  • 1 ½ cups GF flour (Bob’s Red Mill 1 to 1 blend)
  • 1 tsp baking soda
  • 1 tsp ground Chia seeds
  • 1 cup fresh cranberries, cut in halves
  • ¾ cup chopped pecans

Method:

Grease two 7 3/8” x 3 5/8” x 2 ¼” metal pans. Preheat oven to 350F.

Peel bananas and break pieces into the bowl of a food processor.  Blitz until smooth.  Add sugar and blend, followed by cooled melted butter and eggs

In a large mixing bowl, whisk together flour, baking soda, & Chia seeds until combined.  Remove half a cup of dry ingredients and mix with cranberries and pecans.

Pour wet ingredients into the bowl of dry ingredients.  Stir by hand.  Add the cran-pecan mixture to batter and fold until well mixed.

Divide the batter between the two loaf pans.  Bake at 350F for 30-40 minutes.  Cool for 10 minutes, then remove bread from pans.  Finish cooling loaves on a rack.  GF baked foods can become soggy from steam if not carefully cooled.

* Whenever I eat an orange I zest it and blitz the zest with 2 cups of sugar in a food processor and keep the resulting orange sugar  in my refrigerator to use in baked goods.

 

 

 

Happy Bread!

Happy Bread!

I can tolerate a moderate amount of wheat flour.  But I still like a number of GF flours, and I am better off if I do not over do it with wheat flour.  I  tolerate honey  really well and have always liked to use it in bread recipes.  (Something I learned from my mom.)

Sourdough is considered good for IBS.  I have my own starter, have not ditched it even though I dislike sourdough taste.  I have heard a small amount of sourdough can help the shelf life of GF baked goods.  So I am experimenting with all these combos that are not pure low FODMAP but are adaptions I personally can tolerate.

I started with a Gluten-Free English Muffin recipe from Karina Allrich’s blog and incorporated both a half cup of A.P. Wheat flour and a half cup of sourdough starter.  I also added some ground flax-seed, ground Chia seeds, and hi-maize natural fiber.  I reduced Karina’s called for salt significantly and omitted the millet flour and xanthan gum all together.  

A real gamble?  Yep!  This time in paid off nicely.  I am so happy with the resulting bread (nothing like English Muffin texture or taste) that I am simply calling it Happy Bread.

Ingredients:
  • 1 cup sorghum flour 
  • 1/2 cup potato starch (not potato flour)
  • 1/2 cup tapioca starch
  • 1/2 cup A.P. wheat flour
  • 2 Tablespoons ground flax seeds
  • 2 Tablespoons hi-maize natural fiber
  • 1 Tablespoon ground Chia seeds
  • 1/2 teaspoon fine sea salt
  • 1/2 cup  milk, at 110º to 115ºF.
  • 1/4 teaspoon sugar 
  • 2 1/2 teaspoons dry active yeast
  • 1/2 cup sourdough starter
  • 4 tablespoons light olive oil
  • 2 tablespoons raw, unfiltered honey 
  • 2 large organic free-range eggs
  • ? – 3/4 cup to 1 cup room temperature water – as needed to make thick batter

Instructions:

Place first 8 ingredients into the bowl of a stand mixer and whisk until well mixed.

Combine warm milk & sugar in an at least 2 cup size measuring cup.  Sprinkle yeast on top and let sit until it starts to bubble.

In another small bowl, combine oil, honey, and eggs and lightly beat.  Add to dry ingredients.

Add sourdough starter to yeast mixture, then add to large bowl.  Let the mixer run with dough hook, scraping down sides several times, and adding tepid water to achieve a sticky batter.

Pour batter into pans that have been greased (I used ghee) and lightly dusted with cornmeal.  Do not fill pans beyond the half way mark.  Sprinkle tops with a little more cornmeal.

Place pans in a warm place to rise.  Check in 15 minutes to see if the batter has doubled.

Bake in a pre-heated 350ºF oven for 20 to 25 minutes if in small pans.  I used my KAF sandwich bun pan, and put the extra batter into a tiny, 3″ x 6″, loaf pan.  In the future, I think I would use all loaf pans.  It makes better bread slices than sandwich buns given its tender crumb.

 

 

Starting Sourdough Starter

Starting Sourdough Starter

Disclaimer:  This post is not suitable for the Elimination Phase of the Low Fodmap diet, or for anyone with Wheat/Gluten intolerance.

I have never been fond of the taste of sourdough bread, but there are many sources that promote it as easier to digest, and containing the gut friendly bacteria Lactobacillus.  Julie O’Hara, of Calm Belly Kitchen, had Jennifer Mather do a video presentation on making your own starter, and then bread.  That motivated me to give it a go.  Fingers crossed I will like my homemade sourdough better than any I have ever purchased.

My photos show the 50 ounce glass container I purchased for this project,  a square of cheesecloth, a length of twine to cover the flour & water mixture; the itty- bitty measuring spoon is a “pinch” which is the amount of sugar added to the starter, the yellow dotted sandwich bags have the pre-measured flour to be added each day; while the last photo shows the jar sitting on top of my fridge.

I do tolerate moderate amounts of white wheat flour and am in hopes sourdough will allow me to add back rye and whole wheat flours too.

Parsnip Rice Purée

Parsnip Rice Purée

This blog has suffered since I entered the world of IBS support groups on FaceBook.  Now I am going to turn that around by using the “Tasty Tuesday” posting on Dr. Barbara Bolen’s Freedom From IBS to write up a recipe for both locations.

Fall makes me think root vegetables.

Parsnip Rice Purée

  • 2 large parsnips (12 – 14 ounces), peeled, sliced & dicedimage
  • 2 – 3 TBs unsalted butter
  • 1/4 tsp fresh grated ginger
  • 2 fresh sage leaves, chopped
  • 1 tsp dried chives
  • 1/4 Cup arborio rice **
  • 2 Cups chicken stock
  • salt to taste (I used 1/2 tsp as the butter & stock were not salted)

Melt butter in a heavy bottomed sauce pan.  Add grated ginger, sage, and chives. Stir and sauté for about a minute.  Add the diced parsnips, and stir until they are well coated with the butter mixture.  Cover the pot and let the parsnips get slightly toasted, stirring occasionally.  Add the rice, stir, then add the chicken stock.  Cover and allow to simmer gently for 20 – 25 minutes.  Due to the starchyness of the rice it is important to keep the heat low and to scrape bottom of pan ever few minutes to avoid scorching.

Check doneness by tasting a piece of the diced parsnip.  Purée using a stick immersion blender, or by pouring everything into a food processor or blender.

Yields 4 – 5 servings.

**The rice I used had been ground in a food processor, and also a coffee grinder.  It was an experiment when I ran out of rice flour.  It is not satisfactory for baking so I am using it up as a thickener and in recipes like this one.

Antipasto Skewers

Antipasto Skewers

Kate Scarlata posted some beautiful Low FODMAP Antipasto Skewers back on JUNE 9, 2016  (click  on date for the recipe.)  I made my own version, omitting the peperoncini that Kate used.  Mine looked pretty good as part of an afternoon buffet.  I used a tiny melon baller to make the little mozzarella balls from a large fresh mozzarella ball.

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GF Items for Bake Sale

GF Items for Bake Sale

There is a bazaar taking place Saturday in town to raise funds to support local services that assist those in need.  Since going on the low FODMAP diet forced me to try my hand at gluten-free baking I decide to make some gluten-free items for the baked goods table.  The two recipes I chose are ones I really like a lot and the ones I thought would keep best for a couple of days plus hold up to sitting out in the summer heat.

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Click here for my post on this lemon bread.  I made a double batch for the sale.

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Visit the Strands of My Life blog for the recipe for these Blueberry Muffins.  I altered the recipe only a tiny bit.  I made 1.5 times the recipe as I had 2 cups of blueberries to use, then I did not have enough sour cream on hand, so I used vanilla yogurt to make up the difference. Suzanne’s recipes are low sugar, so I upped the sweetness by sprinkling extra sugar on top prior to baking.  I love the little crunch it gives these muffins.  Of all the GF baking recipes I have tried these muffins are my  favorite.  I don’t even care for regular Blueberry Muffins but if I have to eat wheat-free these are my go to treat.