Hey FODMAP-ers, Happy Monday!
If you like the combo of peanut butter and chocolate, today’s recipe is for you. 🙂
As I learn more about the importance of different fibers for overall gut health and beyond, I have been trying to find novel ways to add suitable low FODMAP whole grains to my recipes to boost the nutrition and fiber content.
Today’s recipe, Peanut Butter Muffins with Dark Chocolate Chips includes oat flour (a great fiber rich whole grain that provides gut health benefits by feeding probiotic microbes). Our tolerance to fiber and its after effects in our gut is highly individual (an important note)–but as a blanket statement upping our fiber seems to offer overall health benefits.
The peanut butter and chocolate add a fiber boost too. Plus, they provide a tasty dose of the mineral, magnesium. Many of us don’t consume enough magnesium to meet our daily needs. Magnesium plays a key role in muscle and nerve function, blood sugar control, and blood pressure regulation.
Most gluten free flour blends are made with highly refined flour and starches. While they make tasty bakery style treats, they lack the good nutrition and fiber of whole grains.
I would deem this recipe healthy-ish as it is made primary with all natural peanut butter, eggs and oat flour.
I whipped up the ingredients in a blender so the clean up was easy peasy too! Be sure to add the ingredients in the order suggested so the mixture will blend up easily.
Russ and I took our chocolate lab, Lucy, for a walk and swim this weekend. There is nothing quite like the an early November walk in New England…brisk air, colorful leaves, stone walls and lots of friendly dog owners enjoying their walk too.
Just what I needed to clear my brain from work. I hope you had a wonderful weekend too. 
Thanks for all the great questions you provided via my Instagram account this weekend! I will definitely do another Q + A soon as you had many great questions about SIBO and IBS. I really love the format of Instagram. I feature quick and easy recipes, preview pictures of my upcoming recipes and a small view into my everyday life. Click here if you want to follow along.
And now…here is the recipe!
Ingredients
- Serving size: 1 muffin Recipe makes 12 muffins
- 2 eggs
- 3/4 cup lactose free milk
- 2 tablespoons vegetable oil
- 1/2 cup brown sugar
- 1/2 cup all-natural peanut butter
- 1 teaspoon vanilla extract
- 1 1/2 cup oat flour (Bob's Red Mill brand or simply pulse rolled oats in your blender until they are a flour consistency.)
- 1 tablespoon baking powder
- 3/4 cup semi-sweet chocolate chips ( semi-sweet qualify as dark chocolate, use mini or regular size chips or a bit of both!)
Instructions
- Preheat oven to 350 degrees F.
- Prepare 12 -muffin tin with a light coating of oil.
- Add the following ingredients in this order into a blender: eggs, lactose free milk, vegetable oil, brown sugar, peanut butter, vanilla extract, oat flour and baking powder.
- Pulse blender until batter is creamy.
- Fold in 1/2 cup of the chocolate chips into batter.
- Add batter evenly into the 12-muffin tin.
- Distribute the extra 1/4 cup chocolate chips evenly to the top of each muffin.
- Bake for 12-15 minutes or until a cake tester comes out clean.
Pina
What can be used as a sugar substitute
katescarlata
Not sure Pina. I don’t use sugar subs in cooking.
Wynell
Hi Kate,
I enjoy following & try most of your recipes.
Have a request. Would it be possible to create
some sort of pumpkin cheesecake or cupcakes
for this time of year? I do use the Green Valley
lactose free products (cream cheese, yogurt,
sour cream), which is a good resource for me.
Just need someone to design the correct proportions.
katescarlata
I will try to get experimenting!
Theresa W
Hi Kate. Your FODMAP checklist and grocery list have helped me tremendously with my fodmap issues. However, I’m confused about a couple things.
One list says that soybeans are high but that firm tofu and tempeh are low. The only tofu and tempeh I can find (in Vancouver, Canada) are made from soybeans (not soy protein, which is low). So is there something about the processing that makes tofu and tempeh acceptable?
Secondly, I can’t seem to find corn on any of your lists.
Also, I am severely lactose intolerant and the only cheese I can eat is one with zero carbs, which is usually extra old aged cheddar. I’ve also been diagnosed with a potentially life threatening allergy to hazelnuts, and am avoiding all nuts for fear of contamination with hazelnuts. Lastly, due to familial cholesterolemia, I can’t eat any coconut products. Do you have any recipe suggestions that would accommodate my specific food issues? Thank you.
katescarlata
There are some FODMAP sources that can be confusing depending on the processing etc. Soybeans are one of them.
Firm tofu is low FODMAP as the water-soluble fodmaps are removed or drastically reduced in the way that it is processed. While silk tofu is processed in away that the whole soybean remains– so it is HIGH FODMAP. Tempeh is fermented so the FODMAP content is reduced by the microbes that are present in the fermentation process–the microbes eat the FODMAPs! So finding a tempeh product or FIRM tofu product that is made with the whole soy bean is okay–and still low FODMAP.
Sweet corn on the cob is moderate in FODMAPs–a low FODMAP portion would be 1/2 cob or about 1/3 cup or so. The corn used to make grits, polenta and tortillas is a different corn –more starch-based and low FODMAP.
I would truly encourage you to work with a dietitian to tailor the diet to your nutritional needs–and help you find recipes that are most suitable for you.
H Thorsen
What could I use in place of the oat flour?
Love your cookbook. I appreciate the advice on the low FODMAP diet, and how to reintroduce foods.
katescarlata
Sorry I missed this–you can use a GF blend flour or try almond flour.