Two Low-Fodmap Recipes

IMG_20150308_134047I started a new treatment plan this week for my journey with SIBO. You can read all about it here. These are just a couple of the recipes I’m using this week to help me get through breakfasts and lunches on my protocol, the low-fodmap diet.

Blueberry Banana Walnut Muffins (adapted from The Gluten-Free Almond Flour Cookbook by Elana Amsterdam)

Remember the days when you could go to a coffee shop, order a cup latte and a muffin the size of your head and be a-okay the next day?

Yeah, me neither.

But there’s something about the idea of it that appeals to me. There’s also something to be said for an easy, healthy meal that I can fit inside my backpack or carry in the palm of my hand. Oh, right, and because of my dietary restrictions, it has to be wheat-free, dairy-free and low fodmap.

No sweat. I’ve got you covered. Try these babies out:


3 cups blanched almond flour
1/4 teaspoon salt
1 1/2 teaspoons baking soda
2 Tablespoons grapeseed oil
3 large eggs
2 cups mashed very ripe bananas
1 cup frozen blueberries
2 handfuls crushed walnuts

Preheat oven to 350 degrees F. Line an extra large muffin tin (holds six instead of twelve) with muffin papers. I can’t ever find muffin papers this large, so I cut squares of parchment paper and push them down in the to the cups.

In a large bowl, combine the dry ingredients. In another bowl, whisk together the oil and eggs, then add it to the dry ingredients. Mash the bananas, then mix them into the batter, too. **I didn’t have enough bananas for two cups, so I added additional oil and a few spoons of maple syrup. I’m an improviser.** Stir in the blueberries and walnuts (I like the walnuts large to give good texture). Spoon the mixture into the muffin tins.

IMG_20150309_091219Bake for 40-55 minutes, until a toothpick inserted in the center comes out clean. Let cool in the tins for 30 minutes, then pull out and cool on a wire wrack. I keep these in the fridge inside a zip lock bag once cooled.

Eat with a dab of warm, salted, grass-fed butter  and a large mug of coffee, preferably while sitting in the rare Seattle sunlight. Sigh.




Sausage and Veggie Quiche

I make a lot of eggs and vegetables in my diet, and what better way to make those travelable (a technical term) than in quiche. Plus, almond-flour crusts are SO easy to make and taste divine.

Crust Ingredients

1 1/2 cups blanched almond flour
1/2 teaspoon sea salt
1/2 teaspoon baking sode
1/4 cup grapeseed oil
1 tablespoon water

Preheat oven to 350 degrees F. In a large bowl, mix the dry ingredients together. In a small bowl, whisk the oil and water together, then pour into the dry ingredients and stir to thoroughly combine. Press dough into a 9 1/2 inch or deep-dish pie pan. Bake for 12-15 minutes or until golden brown.


IMG_20150308_123838 While that’s baking, prepare the insides:

4 oz grass-fed cheddar cheese, grated
1 pound (or so) ground breakfast sausage, or any ground meat, browned
1 red bell pepper, diced fine
1 small head kale
salt, pepper and cumin, to taste
red chili flakes and basil, for decoration
8 eggs
~1/2 cup lactose-free milk or cream

Place a small layer of cheese in the bottom of the crust to keep it dry. Brown the sausage, then, using a slotted spoon, remove it to the crust. Using the sausage grease, saute the bell pepper and kale for a few minutes, adding a bit of salt, pepper and cumin while it cooks. Pour into the crust and sprinkle in more cheese, reserving just enough to cover the top.

Whisk the eggs and cream, add a pinch of salt and lots of black pepper, then pour into the crust. Make sure it just covers al the ingredients (if not, crack another egg and add more cream), cover with cheese and sprinkle with red chilies and basil, if desired. Bake in a 350 oven for 35-45 minutes, until cooked through. You will know it’s cooked through if, when you shake it, the whole quiche moves as one unit, rather than like a wave. Cool on a wire wrack for 30 minutes before serving. Store in the refrigerator, covered.


One Comment on “Two Low-Fodmap Recipes”

  1. These muffins are amazing! Made them today but used pecans instead of walnuts. So good! I want to try the quiche but I can’t have dairy any suggestions?

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