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flourless peanut butter & banana muffins

Flour-less Peanut Butter & Banana Muffins

Hello Friends.  I hope your week is going great and those of you in New England are enjoying the chillier air!

Colder weather for me says, ‘Turn on the oven and get baking!’.  How about you?

Today’s recipe share is a Flourless Peanut Butter and Banana mini muffin.  This was a recipe inspiration from Pinterest found on the original site here! I modified the recipe a little. My muffins didn’t come out quite as cute as hers….but tasted yummy!flourless peanut butter & banana muffinsWithout flour, these little tasty treats are quite moist.  They were a hit with the family.  And the good news…no special ingredients necessary.  I made a small batch (8 mini muffins) but feel free to double the recipe. All of the ingredients go into the blender and then into the muffin tins. Easy peasy.

Oh…and Julie K is the winner of the Artisanal Gluten-Free Cupcake book! Congrats Julie and a BIG thanks for all of your responses about how you chill out and relax!  So many great ideas and reminders that it is so important to give yourself permission to do nothing!

Flour-less Peanut Butter and Banana Muffins


  • Makes 8 mini muffins {Can double recipe}
  • 1/2 cup peanut butter (I used all natural Teddie brand)
  • 1 banana
  • 1 egg
  • 1 tablespoon pure maple syrup
  • 1/4 teaspoon baking soda
  • 2 tablespoons semi sweet chocolate chips (optional)


  1. Preheat oven to 350 degrees and prepare mini muffin tin by spraying w/ oil or adding paper muffin tin liners
  2. Put all the ingredients (except the chocolate chips) into blender and blend until creamy about 1 minute.
  3. Pour mixture into muffin tins filling about 3/4 full.
  4. Top with about 4 chocolate chips per muffin, if using.
  5. Bake in preheated oven for about 10-12 minutes or until cake tester comes out clean.
  6. Enjoy!

Carrot, Banana & Kale FODMAP-friendly muffins

I slipped in a secret ingredient in my muffins this week.  Guess what it is?


I know what you must be thinking… but really, most people love carrot cake and  zucchini bread…and these are sweet treats made with vegetables.  So, I say, give kale a chance!

I didn’t go crazy with the kale, just add some finely sliced kale to boost the nutrition in my muffins.

My first go around with this recipe was a fail.  Not a complete fail, I mean, I ate at least 2 of the muffins…but not good enough to post about it.   But…I think I got it right this time.

I know it’s a bit out there for some people to eat kale never mind put it into a muffin recipe…but sometimes you really do need to step out of your box, right?

I substituted in some quinoa flake cereal for some of the flour in this recipe.  Ancient Harvest makes quinoa flakes which you can also use to make a hot creamy breakfast cereal.  The quinoa flakes look like this…quinoa flakes

I tossed some almonds with cinnamon and sugar and put a bit of this mixture on top of the muffins before baking. Mmmmmm…nuts and cinnamonCheck out these babies…muffins in tin

Yup. So. Good.kale muffins done


Carrot, Banana & Kale FODMAP-friendly muffins


  • 2 bananas, extra ripe and mashed
  • 2 Tablespoons 100% pure maple syrup
  • 2 eggs
  • 1/3 cup vegetable oil of choice
  • 1 teaspoon vanilla
  • 1/4 cup water
  • 3/4 cup Quinoa Flakes (I used Ancient Harvest brand)
  • 1/2 cup brown rice flour
  • 1/4 cup buckwheat flour
  • 2 teaspoons baking powder
  • 1 teaspoon baking soda
  • Cinnamon, a few dashes
  • 1 cup finely chopped kale leaves
  • 1/2 cup grated carrots
  • 2 Tablespoons granulated sugar
  • 1/3 cup sliced almonds


  1. Preheat oven to 350 degrees
  2. Prepare 12 muffin tins with liners
  3. In medium mixing bowl, add bananas, maple syrup, eggs, vegetable oil, vanilla and water mixing to blend.
  4. Add in quinoa flakes, brown rice flour, buckwheat flour, baking powder, baking soda and a good dash of cinnamon (1/2 teapsoon or so) and gently blend ingredients.
  5. Fold in kale and carrots.
  6. Fill muffins liners about 3/4 full.
  7. Mix almonds with sugar and a dash of cinnamon and sprinkle the top of each muffin with a little of this mixture.
  8. Bake for about 12 minutes.

Banana “Ice Cream”

This simple frozen concoction was creamy and yummy and contains no added sugars–just the natural sweetness from the frozen bananas.

I freeze my bananas just when they get those brown spots all over the peel.  I like bananas but I like them best just when they turn ripe.  Rather than tossing extra ripe  bananas in the trash, I place them in the freezer.  Depending on my time–I may peel and freeze in a freezer bag or simply place skin and all right in the freezer.

When I am craving something sweet after dinner (I hate to admit that happens nightly), I may opt to whip up some of this creamy goodness.

My dietitian colleague, Janel, turned me on to making frozen concoctions with lite canned coconut milk and I have to say it is quite yum.

This recipe is low in FODMAPs and simple to make.

First you want to freeze up some coconut milk in an ice cube tray and of course, freeze up some bananas too.

Perhaps grab a handful of dark chocolate chips. (Although chocolate has not been officially tested to my knowledge, it is included in the new Monash booklet in the low FODMAP section of foods…so I think a few chips will be okay for most to try!)

I whirled up 3 large coconut milk ice cubes, 2 medium frozen bananas and about 1/4 cup or so of coconut milk in my ninja blender.  I also added a small amount of vanilla bean paste. Topped off with a small amount of chocolate chips.   Yowza!

Banana “Ice Cream”


  • 1 can (13.6-14 oz) Lite Coconut milk (I use Thai kitchen)
  • 2 frozen bananas
  • 1 tsp vanilla bean paste or extract
  • 1/4 cup dark chocolate chips, optional


  1. Freeze up about half of the coconut milk in ice cube tray.
  2. Freeze bananas overnight.
  3. Place about 3 large or 6 small coconut ice cubes in blender.
  4. Add bananas-break in half for easier blending.
  5. Add in about 1/4 cup or so of refrigerated leftover coconut milk and vanilla. Blend until creamy.
  6. Top with a few dark chocolate chips if desired.
  7. Serves about 2-3.


On another note, one of my clients sent in a modified version of my meringue recipe on page 263 of my book, The Complete Idiot’s Guide to Eating Well with IBS.  She sprinkled little piles of chopped walnuts on the cookie sheet and then dropped the spoonfuls of meringue on to the walnuts.  Then she dusted the tops with cocoa powder. Her daughter said they tasted like s’mores! mmmm…Check this picture out.  Thanks Krista!

Speaking of the new low FODMAP booklet, the winner is DAN!   I promise to do another low FODMAP booklet give-a-way next week so stay tuned for those interested.  Also, thank you so much for your very generous and kind comments and for all your wonderful recipe inspirations…I attempted my first trial of a low FODMAP BBQ sauce and my son Brennan gave it a B on an ABC scale…so it’s not quite ready for publication….but I am working on it.

It’s cold and spitting rain today but I just got back from a run with my man.  Russ was away all week on business travel so we both decided we could fit in a run and get caught up before our busy Friday.  I love starting my day with a run.

Exercise is so good for the body and soul.  I hope you get a chance to start your day with a cleansing workout.

Lucy, on the other hand, took it easy today and curled up on the couch.  Tough life.

Here she is earlier this week.  We have a NO dog on the couch policy in our home which is clearly not working out very well.

Happy Friday everyone! I hope you all have a wonderful weekend. Relax and enjoy!



Whole Fruit Popsicles

I hope all my US friends enjoyed America’s birthday!  We had a blast!  The Scarlata clan headed into Boston to check out the Tall Ships and enjoy all of the festivities on July 3rd and then spent an overnight to enjoy even more of the city the next day.

What a great family day and most events were free of charge!  Here is one of the beautiful ships’ masts and sails.

The Blue Angels flew over a few times.  I just love this kind of stuff…so cool.

They also did a special maneuver and all departed in different directions….all directly over our heads. Nice!

It was also a beautiful moon lit night over Boston harbor.  This picture was taken right next to the location where all the tea was dumped in the Boston harbor many years ago by the Boston Tea party.

On July 4th the USS Constitution did a turn around in the harbor. This wooden hulled, three masted frigate of the US Navy is the world’s oldest commissioned naval vessel afloat.  Seeing this old warship in the harbor on July 4th was a very special site.  

So in honor of the United States birthday, I made red, white and blue rocket pops! Really they are more purple, off white and reddish pink BUT the thought was there!


Whole Fruit Popsicles (low FODMAP)


  • 6 rocket pop molds
  • 3/4 cup strawberries
  • 1 TB limeade (Newman's) or water
  • 1 Banana
  • 1 TB milk or coconut milk
  • 1/2 cup blueberries
  • 1 TB Greek yogurt


  1. Add strawberries and limeade or water to blender. Blend until smooth about 1 minute. Pour on bottom of rocket pop molds.
  2. Place pops in freezer for 30 minutes to set.
  3. Add banana and milk to clean blender and blend for about 1 minute.
  4. Remove pops from freezer and put banana over strawberry mixture.
  5. Place pops in freezer for another 30 minutes to set.
  6. Add blueberries and 1 TB Greek yogurt to clean blender. Blend until smooth, at least 1 minute.
  7. Remove pops from freezer and top with blueberry mixture. Return to freezer and let freeze for 2 hours until fully set. Enjoy. Get creative and mix up other fruity treats!




“Just Monkeying Around” Smoothie

FODMAPers… this recipe as is likely not suitable on the low FODMAP diet as almond milk in preliminary testing was tested to be high in FODMAPs. Not a big surprise as the cut-off for almonds is 10 whole almonds. But feel free to swap in coconut or rice milk.

Have you tried almond milk?  I’m really not a big milk drinker but almond milk intrigues me probably ’cause I am a HUGE almond fan.

Today, I thought I would whip up a frozen concoction with almond milk,  a small frozen banana (I toss my overly browned bananas in the freezer, so I always have a stash) and a generous dollop of all natural peanut butter and yum, it was so good.

Almond milk is lactose free, vegan and contains just 40 calories per cup.   My almond milk has added calcium and Vitamin D (Good for bone health) and also is a great source of Vitamin E, an antioxidant…bonus! But, it has very little protein, just 1 measly gram per cup.

So to boost the protein content of my smoothie, I added some peanut butter! I find when I add protein to my meals and snacks, I feel fuller longer!  And since I don’t like feeling hungry, I think that was a good move.  Plus, peanut butter + bananas=  great combo!

I like all natural peanut butter.  It is made with simple ingredients….and for that, I am thankful. I also like unsweetened almond milk.  Less sugar=good.  {Except when it comes to cupcakes and cookies} :)

Care to make my “Just Monkeying Around” Smoothie?

Well, then, here’s the recipe…


“Just Monkeying Around” Smoothie


  • 1 frozen banana, peel removed :)
  • 1/2 cup almond milk (FODMAPers sub in coconut or rice milk)
  • 1 heaping tablespoon all natural peanut butter
  • 3-4 ice cubes


  1. Toss everything into blender.
  2. Blend away until creamy and smooth.
  3. Enjoy.

Care to share your favorite smoothie combos?