These low FODMAP blueberry muffins make the perfect grab-and-go breakfast or snack to calm a craving, complete with streusel topping!
Fresh Strawberry Pancakes (Low-FODMAP, Gluten Free)
These fresh strawberry pancakes are light, nutritious and pretty. They’ll be great in the summertime, but maybe even more perfect as a fun Valentine’s Day breakfast.
I used gluten-free whole grain ingredients - mainly almond flour - so they’re tender and moist AND high in protein. The strawberry slices caramelize slightly in the skillet, making them even sweeter.
The topping is super easy: warmed strawberry preserves. I’m also happy to report that these pancakes are just as good with maple syrup (my personal choice!). Or go wild and mix the two.
Do you have any favorite Valentine’s Day breakfast recipes? How about desserts? Leave a comment and let me know!
Want more low-FODMAP breakfast recipes from the blog?
Fresh Strawberry Pancakes (low-FODMAP, gluten free)
The warmed jam is a fun alternative pancake topping, but I’m a diehard maple syrup lover. Use whatever you prefer, or mix them. I haven’t tried substituting any other GF flours, but if you know your gluten-free ingredients, give it a shot and let me know how it goes!
Use certified GF ingredients if needed (you don’t need to avoid gluten on the FODMAP Diet) and choose preserves with no high-fructose corn syrup so they’re low-FODMAP.
Makes 8 to 9 5-inch pancakes (1 serving = 2 to 3 pancakes)
2 tsp lemon juice or white vinegar
½ cup plus 2 tbsp lactose free milk
¾ cup almond meal (72 grams)
1/4 cup oat flour (30 grams)
¼ cup cornmeal (34 grams)
2 tbsp sugar
1 tsp baking powder
¼ tsp salt
2 large eggs
1 tsp vanilla extract
¼ tsp almond extract (optional)
3 to 4 drops red food coloring (optional)
1 cup cored and sliced strawberries plus additional for garnish
Topping options: warmed strawberry preserves or maple syrup
1. In a liquid measuring cup or medium bowl, combine lemon juice and milk; set aside. In a large bowl, whisk together the almond meal, oat flour, cornmeal, sugar, baking powder and salt.
2. In medium bowl, whisk the eggs. Add vanilla, almond if using, and milk mixture; whisk until combined. Add to bowl with dry ingredients and stir until just moistened. Stir in food coloring if using. Rest 3 to 5 minutes to allow dry ingredients to hydrate.
3. Heat a nonstick skillet or griddle to just above medium heat. Place 4 to 5 strawberry slices close together in the skillet. Pour about ¼ cup batter over strawberries. Cook until small bubbles appear and bottom side is golden brown, 1 to 2 minutes. Flip and cook until opposite side is golden, about 1 minute.
4. Repeat with remaining strawberries and batter, adjusting heat as needed so pancakes don’t brown too quickly. You can serve as you go, or transfer pancakes to a baking sheet and keep warm in a 175F oven. To serve with warm jam, heat jam in a microwave-safe bowl until it drips off a spoon, 60 to 90 seconds. Garnish with additional strawberries if desired.
Easy Chocolate Chip-Oat Scones (Low-FODMAP, Gluten Free)
This recipe is for you if you want to make awesome gluten-free scones, but do it in the easiest way possible. And of course, they're also low-FODMAP.
I'm so proud of this recipe because the texture is pretty much identical to scones made with wheat flour. In other words, nobody is gonna know they're gluten free.
They're satisfying and hearty because of the oats, and you can customize 'em any way you like. Interested? Let's do this!
How To Make Easy Gluten Free Scones
What makes these oat-y, chocolatey scones so easy? It's the store-bought GF flour, my friends.
So, a few years ago I got hardcore into gluten-free baking. But I was convinced I had to buy as many individual GF flours and starches as possible and use them to create my own flour blend.
Since store-bought blends often consist of just rice flour and starch, I thought using one would always give me an inferior scone. So what did I do? I blended my little heart out with the 8 different flours I had in my pantry. Which is a lot of work.
Eventually I came around to trying King Arthur's Multi Purpose Gluten Free Flour. And, what do you know, it made really excellent scones (By the way, this is not sponsored by King Arthur. I just like their flour!).
To be honest, not everything I've made with it has been a raging success. I recently made a batch of muffins that came out tough and chewy. But I've always loved it for scones. It works so well that I haven't bothered trying any other GF flours.
If you have a favorite gluten-free flour, please share! Tell me in the comments, and I'll try it next time.
Use Chocolate or Choose Your Mix-In
For this batch of scones, I used Enjoy Life Semi-Sweet Chocolate Mini Chips. They're great because they're dairy, gluten, wheat, and soy free (and vegan!). Feel free to use any dark chocolate, whether it's chips or your favorite bar chopped up!
Now, if chocolate in the morning doesn't float your boat, these scones would be awesome with walnuts, pecans, citrus zest, dried cranberries or raisins. I've never tried them with fresh fruit, but give it a go if that's what you like to bake with (and let me know how it turns out!).
Confession: Sometimes I put icing on my scones. You can definitely do that here, and it gives you even more opportunity to get creative with the flavor. Replace the chocolate with orange zest and make an orange glaze--that would be amazing!
If you've checked out my recipe for Oatmeal-Raisin Scones with Cinnamon Glaze, you might notice that this one is very similar. All I did was sub the King Arthur blend for my mix of GF flours. I love the cinnamon glaze in that recipe, but these scones are amazing with no topping whatsoever.
Easy Gluten Free Chocolate Chip-Oat Scones (Low-FODMAP, Elimination Phase)
I've only made this recipe using King Arthur's gluten-free flour, but you can use any brand of GF flour. If your flour contains xanthan gum, omit the 1/4 tsp in the recipe. I like using the absolute minimum amount of xanthan gum, so I can't guarantee you'll have the same results if it's included in your flour.
I use Enjoy Life Semi Sweet Mini Chips, but use any chocolate you like (try chopping up your favorite bar). Keep in mind that small bits mean plenty of chocolate in each bite. These scones would be great with just about any mix-in you can think of: nuts, dried fruit, citrus zest. Take a look at the notes at the end of the recipe for more baking tips.
Author: Julie-Calm Belly Kitchen Recipe type: Breakfast
Prep time: 25 mins Cook time: 15 mins Total time: 40 mins
Serves 6 (can easily be doubled; see notes below)
60 g rolled (“Old Fashioned") oats (1/2 cup plus 2 tbsp)
100 g King Arthur multi-purpose gluten-free flour blend (1/2 cup plus 2 tbsp), plus additional for rolling dough
2 1/2 tbsp granulated sugar
1 1/4 tsp baking powder
1/4 tsp xanthan gum
1/4 tsp salt
1 large or extra large egg (works with whatever size you keep on hand)
2 tbsp lactose-free milk or lactose-free yogurt
2 tsp vanilla extract
57 g cold unsalted butter, cut into small cubes (4 tbsp)
65 g mini dark chocolate chips (see note above) (1/4 cup)
1. Preheat oven to 350F. Spread oats on a large rimmed baking sheet (I use a light-colored baking sheet. If you have a dark baking sheet, consider reducing oven temp to 375F or checking a couple minutes early to avoid over-browning the bottoms of the scones) and bake until lightly toasted, stirring once with a spatula, 5 to 6 minutes. Raise oven temp to 400F and measure out a piece of parchment paper that you'll use to line the same baking sheet for the scones.
2. In a large bowl, whisk together the flour, sugar, baking powder, xanthan gum and salt. In a medium bowl, whisk together the egg, milk or yogurt and vanilla; set aside.
3. Add the cold butter to the flour mixture. Using a pastry blender (or a fork, or your fingertips), work the butter into the flour until you have a coarse, sandy mixture with chunks the size of small peas. Stir in the oats. Add the egg mixture and raisins and stir just until dry ingredients are moistened.
4. Sprinkle a cutting board or work surface generously with flour and scoop the dough onto the flour. With floured hands, knead dough into a ball. If a good amount of dry crumbs of dough still remain, drizzle with a few drops of additional milk or yogurt to help incorporate them (be super-conservative, as it is very easy to over-hydrate gluten-free dough).
5. Press the dough into a thick disk and use a rolling pin to roll into a circle, about 3/4-inch thick. Dust the dough and rolling pin with flour to prevent sticking. Cut dough into 6 wedges. Line the baking sheet with the parchment paper and transfer the wedges to the baking sheet, leaving a few inches of space between them.
6. Bake in the center of the oven until edges are light golden brown and a toothpick comes out clean, 12 to 14 minutes (rotate the baking sheet after about 8 minutes for even baking). Rest on baking sheet 3 to 5 minutes, then transfer to a wire rack. These are great warm or at room temp and they freeze VERY well. Defrost at room temp for 30 minutes to an hour, and they taste perfect and fresh.
You may absolutely double this recipe! Divide the dough into 2 equal pieces, roll into 2 circles and cut each one into 6 wedges. I frequently do a big batch, but sometimes the 6-scone version is all I need. You may want to use 2 baking sheets, rotating them once during baking, if you double the recipe.
Rolled oats are sometimes called "Old-Fashioned." Don't use quick, instant or steel cut oats.
I use white granulated sugar, but you may sub any type of sugar as long as it is a 1-to-1 substitute.
I prefer Lactaid for baking over any other type of lactose-free milk. It works exactly like milk, which is what we want. It is also perfectly fine to use regular milk in this recipe if it doesn't bother your belly, especially since this recipe contains a very small amount.
Baking times are for a light-colored metal baking sheet. If you're using a dark-colored one, check the scones a couple minutes earlier, as dark-colored metal promotes quicker browning.
Serving size: 1 scone Calories: 257 Fat: 12g Saturated fat: 7g Carbohydrates: 34g Sugar: 11g Sodium: 167mg Fiber: 2g Protein: 4g
Low-FODMAP Refried Beans and Huevos Rancheros Recipe
The glass-half-full people out there might call this blog post a bit "scattered." I'm calling it chock full 'o goodness.
So, I have two totally different but equally great things to share with you. First up is my recipe for Huevos Rancheros. Translation: I just wanted to eat Mexican food for breakfast.
This recipe was inspired by my Low-FODMAP Salsa (and yes, you need to make the salsa too) , but it almost never came together. See, I think huevos rancheros absolutely require refried beans.
Since I know beans can leave me bloated for days, I rarely eat them, BUT I have had great luck with canned lentils.
The Monash University Low-FODMAP app shows that a smallish serving of rinsed canned lentils (46 grams) is low in FODMAPs.
In a nice little lightbulb moment, I thought, Why not use them to make refried beans? If pinto beans and black beans taste good mashed up, why not lentils? The texture is a little different, but spread 'em on a tortilla, and you won't care. Keep scrolling for the recipe.
End of Summer Cookout Tips!
Buckle up because we're about to switch gears. Does that metaphor actually work? We're switching to a higher gear, obviously. :-)
The end of summer always sneaks up on me. I'm usually busy enjoying the great weather in Chicago, and I don't want to remember that it's about to end. And since I was blissfully ignorant that Labor Day weekend was right around the corner, I didn't come up with a good cookout/grilling/potluck sort of recipe.
Instead, I made a video with my three best tips for a great end-of-summer cookout and a calm, happy belly.
All the links and things I mention in the video are below. Watch it, and you'll get to see me being super-humble (by which I mean not at all humble) at the 0:28 mark.
Beer Can Chicken (Food Network)
Butterflied Chicken on the Grill (Serious Eats)
As promised in the video, here's a shot of our first time doing beer can chicken. My hubby smoked it a little too, and the flavor was amazing. It's a lot easier to fit the chicken under the lid if you have an egg-shaped smoker or larger grill. Ours was slightly janky, but it worked!
Have a fun, healthy end-of-summer weekend!
Low-FODMAP Refried Beans
Makes 4 1/2 servings
1 serving = 1/4 cup (46 g)
1/2 tbsp (7 g) butter
1 (15 oz) can brown lentils, rinsed and drained
Salt and black pepper to taste
2 to 3 tbsp low-FODMAP salsa plus some of the juice
Melt butter in a small saucepan on medium heat. Add lentils and season to taste with salt and pepper. Stir it up, then mash with a potato masher or fork until you have a chunky-mash texture. Reduce heat to low and stir in salsa to thin the texture slightly, adding as much of the salsa juice as needed to reach a consistency you like. Remove from heat. Keeps in the refrigerator for 3 to 5 days.
Huevos Rancheros (for each serving)
2 small corn tortillas
1/4 cup (46 g) low-FODMAP refried beans
1/4 cup low-FODMAP salsa
1/4 cup (1 oz) cheese (feta, cotija or cheddar)
1. Heat a large skillet on medium and mist with cooking spray. Heat the tortillas until lightly browned, about 2 minutes per side. Transfer to a plate.
2. Meanwhile, cook the egg to your liking (over easy is my favorite). Top tortillas with beans, salsa, egg and cheese. Serve immediately.