Low FODMAP pumpkin and grain muffins
Servings: 12 muffins
Ingredients
- ¾ cup (180 ml) gluten-free flour
- 1 t. (250 ml) quick-cooking oat flakes*, with a
- ⅓ t. (80 ml) of spent grain**
- 2 tsp (10 ml) baking powder
- 1 tsp (5 ml) cinnamon
- ½ tsp (2.5 ml) baking soda
- ½ tsp (2.5 ml) nutmeg
- ½ tsp (2.5 ml) ground ginger
- ½ t. (125 ml) lactose-free milk
- 1 large egg
- ½ t. (125 ml) grapeseed or canola oil
- ¾ cup (180 ml) pumpkin puree
- 2 tbsp (30 ml) maple syrup
- ½ t. (125 ml) dark chocolate chips 85%
- ⅓ t. (80 ml) pumpkin seeds
Instructions
- Preheat oven to 180°C (375°F).
- In a large bowl, combine flour, rolled oats, spent grain, baking powder, baking soda, cinnamon, nutmeg and ginger.
- In another bowl, whisk together milk, egg, oil, pumpkin purée and maple syrup.
- Pour liquid ingredients over dry ingredients. Stir lightly with a fork. Add chocolate chips.
- Place paper moulds in muffin tin cavities and spread batter.
- Sprinkle the tops of the muffins with pumpkin seeds and a few chocolate chips.
- Bake for 25 minutes, or until a toothpick inserted in the center of a muffin comes out dry.
Notes
*Make sure they are certified gluten-free if celiac or intolerant.
**Drêche is obtained from barley, a food rich in FODMAPs. As the amount of draff per muffin does not exceed the amount of barley that cannot be tolerated, these muffins are considered low in FODMAPs. However, if you experience intestinal discomfort, try eating ½ muffin or substituting psyllium.
Recipe by the Épithélia team,