Thursday 25 April 2013

FODMAP Pancake Recipe

Continuing on the breakfast theme, here is my favourite FODMAP diet plan friendly pancake recipe. Try these with brown sugar, banana, blueberries and cinnamon or a good glug of maple syrup. If you prefer a more savoury pancake, grilled bacon and slice tomatoes also works well.


Ingredients:
120g/ 4oz gluten-free flour 
120ml/ 4 fl oz nut milk
1 large egg
1/2 tsp  gluten-free baking powder
2 tbsp sugar
1/2 tsp salt
Sunflower oil for greasing skillet/frying pan

Beat the nut milk and egg together in a jug. Combine the flour, baking powder, sugar and salt in a large bowl. Stir in the milk mixture and beat with a fork or whisk to combine. Let the mixture stand for 5-10 minutes.

Pour some oil into you pan or skillet and wipe it around with kitchen roll so the pan is well greased. Heat the pan on high for 2 minutes, then begin to pour tablespoons of the mixture into the pan - just a few at a time. Cook until bubbles begin to rise on the pancake and the edges look set, then flip over with a palette knife and cook for another minute or so.

Repeat with the rest of the pancake mix, pile onto a plate and serve.

Tuesday 16 April 2013

FODMAP Granola Recipe

Home-made granola is a tasty, FODMAP friendly breakfast choice. You can vary this recipe depending on your favourite combination - just remember to check your ingredients are allowed on the FODMAP diet plan. I like to add a tablespoon of cocoa powder, vanilla extract and dairy-free chopped chocolate for a naught dessert version!


Ingredients:
230g/ 1 cup rolled oats
6 tablespoons maple or golden syrup
2 tablespoons sunflower or rapeseed oil
2 tablespoons nuts
2 tablespoons seeds

1 tablespoon shredded coconut
1 teaspoon of cinnamon, ginger or citrus zest

Makes 8 servings

Pre-heat oven to 180c. 

Mix all the ingredients together in a bowl and then spread out on a non-stick baking sheet. 

Bake for 10-12 minutes, stirring once or twice, or until the granola is golden brown.

Allow to cool and then store in an airtight container.

Thursday 4 April 2013

What Can I Eat on the FODMAP Diet? Breakfast Ideas and Recipes

When you start on the FODMAP diet it can be a bit confusing planning your meals and working out what you can and can't have. Most of us eat the same thing, day-in and day-out for breakfast so changing to something new can be a bit of a shock to the system. See trying the FODMAP diet as an opportunity to try something new and exciting for breakfast rather than as a diet that prevents you from having your 'usual'.

Staring the day right with a healthy breakfast is so important and even more so when you have IBS. I though it might be helpful to share a few FODMAP diet breakfast ideas and I've included links to recipes available on this site.


  • Porridge or oatmeal made with nut or rice milk and topped with maple syrup and a banana
  • FODMAP friendly granola bars
  • Banana, berry and nut milk smoothie
  • Gluten-free cereal with dairy free milk
  • Gluten-free bread or toast with nut butter
  • French toast made with gluten-free bread and dairy free milk and served with berries
  • FODMAP friendly muffins
  • Omelette with peppers, courgette (zuchinni) and tomato
  • Smoked salmon and scrambled eggs

Watch out for more breakfast recipes later this week, including a really tasty FODMAP friendly granola... For more details on what foods you can enjoy on the FODMAP diet plan, check out this FODMAP diet chart.
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