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.

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Strawberry Rhubarb Jam

Strawberry Rhubarb Jam

A classic combination and perfect for springtime.

IMG_8595Strawberry Rhubarb Jam

  • 16 ounces Strawberries,  quartered
  • 3 cups Rhubarb, sliced
  • 1 to 1+1/3 cups White Sugar*
  • 1/8 tsp pure Stevia Powder, optional — increase sugar to taste if you omit
  • 1 tbsp Cornstarch
  • 3 tbsp Water

Place strawberries, rhubarb, and sugar (& stevia) in a large saucepan and bring to  a simmer.  Stir until sugar has dissolved.  In a small bowl or measuring cup, combine cornstarch and water, stirring until a smooth slurry.  After the fruit has cooked for 15 to 20 minutes, add the slurry, stirring as you add it.  Cook for at least another 5 minutes.  Place into clean glass jars and refrigerate or freeze.

  •  I had some of my zesty orange sugar on hand so used that.
Nutrition Facts
Servings 60.0
Amount Per Serving
calories 20
% Daily Value *
Total Fat 0 g 0 %
Saturated Fat 0 g 0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 0 mg 0 %
Potassium 12 mg 0 %
Total Carbohydrate 5 g 2 %
Dietary Fiber 0 g 1 %
Sugars 5 g
Protein 0 g 0 %
Vitamin A 0 %
Vitamin C 8 %
Calcium 0 %
Iron 0 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

 

Banana Muffins

Banana Muffins

I ate the last one of these for breakfast this morning.

Banana Muffins

 INGREDIENTS:

  • 7 ounces peeled banana (2 small)
  • 4 tbsp Earth Balance stick
  • 1/4 cup plain yogurt
  • 1 egg
  • 1/4 cup orange sugar (or regular sugar, plus 1 tsp orange zest)
  • ½ cup King Arthur Ancient Grains flour
  • ½ cup Bob Red’s Mill 1 to 1 gluten-free flour
  • 1 tsp baking powder
  • ½ tsp vanilla powder
  • ½ tsp cinnamon

Optional topping: cinnamon sugar or maple cinnamon sugar

DIRECTIONS:

Preheat oven to 350ºF. Prepare muffin pan by greasing or lining with papers..

Slice both the bananas and Earth Balance stick.  Place slices into the bowl of a stand mixer and beat until well mashed.  Add the yogurt, mixing well, followed by the egg, then sugar.

Sift or whisk together the remaining dry ingredients in a smaller bowl.

Remove the bowl of wet ingredients from mixing stand and scrape the sides and bottom of the bowl down with a spatula.  Add dry ingredients to the wet and fold until well mixed

Divide batter into the wells of the prepared muffin pan, Bake in center of oven until a toothpick inserted in center comes out clean, about 20 minutes for regular muffins and 15 for mini, rotating pan halfway through.  If desired, sprinkle tops of warm muffins with cinnamon sugar**.  Transfer to wire rack to cool. Freeze any not to be eaten within a couple of days.

Jeds Maple Sugar Cinnamon

** The extra specialness of maple cinnamon sugar is highly recommended.  I can find it at my local Natural Foods Co-op.  The brand I have is Jed’s,  and they do sell it on their website.  Of course you could blend your own.

The wet ingredients may be lumpy, that is alright.  I combined the dry ingredients with the wet by hand, gently, but perhaps with GF flour this does not matter as much as in conventional baking.  My batter made 8 muffins, but the pans I used are vintage and smaller than some more modern muffin tins — you might only get six.   The muffins will not rise a great deal so you can fill each well most of the way.

Go-to Meals

Go-to Meals

Yesterday I posted that Bisquick GF Margherita Pizza was becoming a go-to meal for me.  Today I received an email from Julie at Calm Belly Kitchen about creating at least 1 to 3 low FODMAP go-to meals for breakfast, lunch and dinner.  This email is number 4 in a series of 7 in what she calls her “2-Week FODMAP Cleanse!”  (It is free, just click the link to learn more or sign up.)

Step 4: Create go-to meals that don’t bore you to death

 

Breakfast  1– If I’m heading out to an 8:30am exercise class I am most likely to grab a Green Valley Lactose Free Yogurt in either strawberry or blueberry flavor before leaving.   I also keep their plain yogurt on hand, if I opt for a plain I add some homemade strawberry or raspberry jam because plain is just plain yogurt-y from my taste buds.  Green Valley makes a vanilla which I bet I would love, but I have not found it around here. (Peach and Honey, of course, are not low FODMAP).  When I return home at 10am I often have a slice of homemade GF bread.

Breakfast  2– A bowl of cereal, often Corn Chex with 4 ounces of lactose free milk.

Breakfast 3–  Something home-made, like buckwheat pancakes (topped with plain yogurt and fruit jam) or a GF banana muffin [I’ve made them, I’ve been eating them, I just haven’t posted them yet.]

Lunch, Dinner, or Supper 1 — Bisquick GF Margherita Pizza

Lunch, Dinner, or Supper 2, 3… —  a) 3 to 4 ounces of Chicken/Salmon/Pork Tenderloin/ Shrimp/  b) 4 to 5 ounces baked potato, roast potatoes, or oven fries/ a half cup of rice / another starch like bread or polenta bites/  b) 1/2 cup cucumber slices, a small low FODMAP portion of cooked carrots, or green beans, 1 plum tomato.

I think you can see why I post more baking than anything else.  It is where I have the most fun.

But I will share some photos and details of today’s lunch:

I had a snack bag of baby carrots which I sliced thinly, placed in a small baking dish, added 3 TBs water and a pinch of dried ginger, dotted with smart balance and covered with foil.  I had 3 Yukon Gold potatoes that totaled about 10 ounces.  I cut them into small fries, placed about 5 ounces each into 2 baking dishes, drizzled with olive oil, turned to coat, then sprinkled with powdered rosemary and a little salt.  I had about 1 + 1/2 pounds of boneless chicken breasts (2) which I cut into the size of chicken tenders and placed in a shallow glass baking dish.  You may have heard Rachael Ray talk about bottom of the jar recipes, will today I had a close to empty jar of Dijon mustard.  To the mustard I added 2 TB maple syrup, a tsp of dried chives, a 1/2 tsp of dried sage, a pinch of oregano, and a quick grind of pepper.  I stirred those items together and poured the resulting sauce over the chicken.  This is where I like a disposable kitchen glove to massage the sauce all over the chicken.  All the prepared dishes can go into a 350F oven over about 30 minutes.  That is lunch for today, and leftovers too.

Disaster Day # 2 – Buckwheat “crepes”

Disaster Day # 2 – Buckwheat “crepes”

Last night I was surfing the web looking for ways to use my new pure stevia powder and I got sidetracked.  I saw a simple recipe for Buckwheat Pancakes that looked like crepes, or even wraps.  It only called for buckwheat flour (2 cups), salt (2 tsp), water (3 + 1/3 cups) and an egg.  It did however talk about soaking the flour overnight with a touch of acid (vinegar or lemon juice.)  That intrigued me and decided to give it a go.   I measure the water, removed 1 Tablespoon and replaced it with 1 Tablespoon of white vinegar.  My 2 Qt Dough Doubler from King Arthur Flour was the perfect vessel for whisking the water and flour together,

then covering to place in the fridge.

This morning whiles the “polenta fries” were in the oven I took the buckwheat out, gave it a whisk or two, or three, as the flour had settled some, and added the egg.  I forgot all about the salt, maybe someone distracted me.

I have a Nordic Wear Swedish Platte Panne that I thought would be nice to use as it would yield perfect little round mini crepes.

I oiled and heated the pan.  Then I spooned in some batter.  It did not look great.  It tasted worse.  I have this mass of “stuff” and with so much water what can I convert it into without ending up with food for an army.  The wonderful Buckwheat Bread I made but still have a good supply of in the freezer.  No way can I get those proportions right.   Gosh, but the batter is bitter and rubbery.  Needs leavening as well as some other flour to balance the taste and texture.  Light bulb, it will not be too wasteful if I add the end of a box of Gluten Free Bisquick that is in my cupboard.  I measure, merely because if I post I will want to say.  There is just about 1 full cup of Bisquick.  In it goes.  I taste, still bitter.  Well, this all began with looking for a way to use pure stevia powder.  My smallest measuring spoon is 1/8ths, while I have read stevia is measured in 1/32nds.  Heck, go for an eighth cause this stuff is bitter.  Retaste, getting better, another eighth of stevia seems like a good idea. Good decision.  I cook up another pan of little silver dollar pancakes (and now they really are becoming pancakes.)  Almost there, but they still lack something in taste and they are a devil to turn as they want to stick.  Back to the cupboard.  This time I pull out a jar of ghee.  I put a couple of spoons full in a little glass bowl and pop it into the microwave to melt.  Once again, just because I’ll be posting, I weigh the melted ghee, 5/8ths of an ounce.  Into the batter and stir.  (Now the oven timer is going off and I have quite the messy kitchen.)  I decide my multi-tasking is not going to turn out too well so time to pack up the pancake project.  The batter goes back to the fridge while I rescue the “polenta project.”  A few hours rest will make the batter easier to work with in all likelihood.IMG_8430

Some other things accomplished, a clean kitchen, and no one else in the house.  Time to find out what I have created from disaster #2.   Thinking about it the grapeseed oil I used on the pan this morning might be part of the flavor problem. Back in the 1960s & 70s, everyone in my family cooked pancakes and fritters in melted Crisco.  I could use the ghee but it is going to be fussy to get into the little wells of my pan.  There is the tail end of an Earth Balance stick in the fridge.  I can just pat the end of it into each circle while holding onto the foil wrapper.  Here we go.  And it goes well. IMG_8432 Once the batter bowl is empty I have 40 little buckwheat silver dollar pancakes that taste nice.  20 go into the freezer.  A good number go into the fridge.  And a few get topped with a dab of plain yogurt and homemade raspberry chia jam and devoured by the hungry but now happy cook.  Two disasters turned around.

 

LOW FODMAP GRANOLA

LOW FODMAP GRANOLA

Make this anytime you want your house to smell like heaven. My inspiration came from the Crunchy Granola recipe  at everythinglowfodmap.com 

Low Fodmap GRANOLA

 

4 cups  quick oats
1/2 cup sliced almonds
1/3 cup sesame seeds
2 teaspoons ground cinnamon
1/2 teaspoon sea salt
1/2 cup pure maple syrup
2  tablespoons oil,
2  tablespoons pure vanilla extract
2 – 3 tablespoons water if needed to coat dry ingredients

Preheat oven to 325°F. Mix dry ingredients in a large bowl. Combine liquids in a measuring cup.  Add liquids to dry mixture with a spatula until well coated.  Transfer mixture to a baking sheet lined with parchment paper. Bake  for 45 – 50 minutes, stirring every 10–12 minutes. Yields  20   ¼ Cup servings

The above recipes just screams for some dried fruit, most of which are high FODMAP.  I had 10 dried apricots hanging around from before starting this elimination diet.  I could not resist chopping them, which resulted in about 3 TBs worth, and tossing them into my dry mix.  If you can find unsweetened dried cranberries they would be a safer addition.  Chopped banana chips are another option.  I am also thinking pecans or walnuts could be used in place of the almonds.