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 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 cinnamon
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.
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 in a food processor.
I also love using sugar that has been blitzed with orange zest in my baked goods. I omit salt in many baked good. Feel free to add a 1/2 tsp of salt if you like.
Holiday Cran-Pecan Bread
- 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
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.
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 & diced
- 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.
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.
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.
Click here for my post on this lemon bread. I made a double batch for the sale.
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.
I have been absent from my blog for a while. Blame Facebook and the low FODMAP groups I have found there. Also blame that I’ve had some really great days when I have tackled yard work or felt well enough for short road trips & shopping. There was also a bit of downtime when I had a bad flare up after testing wheat and a lunch event where there might have been something else that messed up my system for a 5 to 10 day stretch.
Had a visit with my GP yesterday and because of what I told her about that flare up I am going back to wheat/gluten for a few weeks to prepare for celiac testing.
But I do have some things I want to share. In this post I have a really simple, low FODMAP treat that you can make and serve to friends without them ever guessing you made it to fit a restricted diet, fruit kabobs.
Because it is the brief magical time for fresh native strawberries they are the center of my fruit kabobs. The other fruit includes green & red grapes, green & orange melon cubes, plus fresh pineapple chunks. That is it. I even purchased those other fruits all cut for me in a fruit mix at my local natural foods co-op. I took long cooking skewers and cut/broke them in half, about 5.5 to 6 inches long when divided.
I have an oval glass plate that depicts the Swan Boats in the Boston Public Gardens that is sentimental to me and I used it to plate my kabobs.
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)