Banana Buckwheat Coconut Muffins

I have not posted to this blog in ages as what was thought to be IBS-d was re-diagnosed as BAM.  That means watching my FODMAP consumption is not as important for me as I once believed.  I do continue to use some FODMAP recipes, or close to FODMAP friendly recipes.  If you are just starting your FODMAP journey keep in mind bananas, especially ripe bananas can be high in fructose.

Banana Buckwheat Coconut Muffinsbuckbanana muffin a

Yields – 6 to 8 regular sized muffins


.  2 bananas
.  2 eggs
  2 tsp vanilla
.  1 Tbsp melted coconut oil
.  100 grams buckwheat flour
.  2 tsp cinnamon
.  2 tsp baking powder
.  1 Tbsps brown sugar
.  ½ cup shredded sweetened coconut
.   ¼
 cup slivered almonds


Thinly slice bananas into the bowl of a stand mixer.  Beat with paddle until well mashed.  Add eggs and beat well.  When well beaten add vanilla and coconut oil and combine.  Remove bowl from mixer and set aside.

In a smaller bowl weigh buckwheat flour.  Add cinnamon, baking powder, and sugar.  Stir until well mixed.  Add flaked coconut and slivered almonds, mix and then toss into larger bowl of wet ingredients.  Fold until just blended.

Scoop muffin batter into lined muffin tins, tap pan gently to settle and level batter.

Bake in a preheated 325F oven for approximately 20 minutes until a toothpick comes out of the middle cleanly.

Place on a cooling rack and remove muffins from tins after about 10 minutes to cool completely.


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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


  • 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.




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.

  • 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


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.

Casserole Time

Casserole Time

If you are over 50 and living in the U.S. you probably ate a number of casseroles made with a can of soup during your youth.  I did.  Now I gave them up long before learning about FODMAPs but sometimes a cold, crisp day makes me think about a retro casserole.

I had a good quantity of leftover chicken on hand, two end of garden season itty bitty zucchini, and an open container  lactose free sour cream that I knew I wanted to use.  I added a few other pantry staples to create this Chicken and Rice Casserole.

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  • 14 ounces diced cooked chicken
  • 1 Cup finely shredded raw zucchini
  • 1 + 1/2 Cup cooked rice
  •  3 ounces lactose free sour cream
  • 2 ounces lactose free skim milk
  • 3 Tablespoons chopped green onion tops
  • 1/4 Cup shredded cheddar cheese

1/4 Cup Italian Blend shredded cheese (Organic Valley –  0 sugar per serving = no lactose!)


Prep 4 individual baking dishes, or one medium size casserole dish by spraying with oil of your choice.  Preheat oven to 375 F.

In a large b0wl combine chicken, zucchini, and rice.  In a smaller bowl, whisk sour cream and milk until smooth.   Add green onion tops and cheeses to either bowl, then pour dairy sauce over chicken and rice.  Toss until well mixed.  Place in casserole dish(es) and cover.  Bake for 25 minutes.

—- Like most casseroles this is even better reheated the next day.  Can freeze individual portions for longer storage.

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.