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.
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!
- 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!)
- 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.