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Low-FODMAP treats, part 1

I have been scouring Montréal for FODMAP-friendly ingredients. One success I have had is the 1-to-1 patisserie gluten-free flour blend from Bulk Barn. It has sweet rice flour, brown rice flour, sorghum flour, tapioca starch (maybe potato starch too) and xanthan gum, all low-FODMAP ingredients. Here are some recipes I have been using it in.


Gluten-Free Dairy-Free Cranberry Scones - 5 stars
https://spoonwithme.com/2014/01/20/gluten-free-dairy-free-cranberry-scones/
Inspired by my knitting friends, I looked up a gluten-free dairy-free scone recipe. I used fresh chopped cranberries instead of dried, and added the grated zest of one orange to the batter. I omitted the salt. I also sprinkled each scone with cinnamon-sugar before baking. For me it made 12 large scones, baked for 20 minutes.


Pumpkin Mug Cake (low FODMAP) - 4 stars
http://blog.katescarlata.com/2016/10/25/spiced-pumpkin-mug-cake-low-fodmap/
A double batch made in a micro-safe cereal bowl turned out much better than a single batch made in a mug. I doubled everything except the egg. For pumpkin pie spice, I used a sprinkle each of cinnamon, ginger and allspice. I omitted the glaze.


Pumpkin Pancakes (Gluten-Free, Dairy-Free, low FODMAP) - 5 stars
Personal recipe

1 cup gluten-free low-FODMAP flour (I use 1-to-1 patisserie blend from Bulk Barn)
2 tsp baking powder
1 Tbsp sugar
1/4 cup quick oats
1/4 cup ground walnuts
1/4 cup pumpkin or squash purée (canned or leftovers from Hallowe'en)
1 Tbsp oil (plus more for the pan)
1 egg
1 tsp vanilla
1 to 1 1/2 cups unsweetened plain almond milk

Blend flour, baking powder, sugar, oats and walnuts. In a separate bowl, mix oil, egg, vanilla and 1 cup almond milk. Add to dry ingredients and whisk until blended. Let sit 10 minutes.

Meanwhile, make your coffee and heat a large flat frying pan with some more vegetable oil. After the batter has rested, stir in additional almond milk to get to your preferred consistency. I often adjust after the first batch of pancakes. If the pancakes don't spread slightly when you pour batter in the pan, add a bit more milk or water.

Scoop batter by 1/4 cupfuls into the heated pan. When bubbles form and the edge appears dry, check to see if the bottom is golden before flipping and cooking until the second side is golden.

Serve with maple syrup. Makes 12-15 four-inch pancakes.

Reheat any leftovers in the microwave.

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All FODMAP sites come with the caveat that this program is designed to be undertaken with the guidance of a FODMAP-trained dietician - so here is mine. I am not a dietician or a doctor, and none of the information on this blog is intended to replace qualified medical advice. My goal is to have a place to share and record some of my low-FODMAP cooking successes and collate some resources which are useful in my own low-FODMAP diet adventure.

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