Banana Bread Muffins

The cloudy weather made me wanna bake so I jumped in and made some super awesome banana muffins! I ate quite a few hot out of the oven so I would say they're pretty great!
These are gluten and lactose free! Low FODMAP, those with fructose sensitivities should be careful since they're ripe bananas. So enjoy with much less fear for your tummy!!


Ingredients:
2 c Gluten Free Flour
1 tsp Baking Soda
1/4 tsp Salt
4 Eggs
2 c Mashed Banana (~4 ripe bananas)
1 c Sugar
1/2 c Unsweetened Applesauce
1/3 c Oil (Canola, coconut, whatever you please)
1 tsp Vanilla Extract


Directions
Makes roughly 2 dozen, or 2 loaves

1. Combine Flour, Baking Soda and Salt in a small bowl. Mix well.

2. Combine Eggs, Bananas, Sugar, Applesauce, Oil, Vanilla in Large bowl. Mix Well.

3. Stir in dry ingredients until just mixed.
4. Fill Muffin tins half way.

5. Bake at 350 for 30 minutes (or 55 for a loaf of bread)

BONUS- Drop a mini peanut butter cup in the middle of each muffin

6. Enjoy!!

Sweet Treat for Valentines weekend

Ingredients

• 1 Zucchini, grated (2 cups)
• 4 T melted butter (I used earth balance)
• 1/4 cup Oil (I used coconut oil)
• 4 ounce Plain Yogurt (roughly 2/5 cups)
• 2 Eggs
• 2 T Brown Sugar
• 1/4 cup granulated Sugar
• 1/3 cup Shredded Coconut* optional
• 1 t vanilla extract
• 1 1/2 cup unbleached all-purpose or whole-wheat pastry flour (FODMAP followers Trader Joes Gluten Free Flour)
• 1/2 t Baking Soda
• 1/2 tsp. baking powder 
• FOR GLAZE:
• 1/2 cup confectioner's sugar
• 2 tsp + water

Instructions

1. Preheat oven to 350 degrees.
2. Grease 8 x 8 square pan, or if you don't have one of those (like me) split the batter between 2 bread pans!
3. In medium bowl, add zucchini, eggs, melted butter, oil and yogurt stirring to blend.
   
4. Blend in sugars, coconut, and extracts.
   
5. Slowly add in flour, baking soda, and baking powder blending until incorporated.
   
6. Pour into prepared pan. Bake for 30 minutes.
   
   
   
7. To create glaze: add confectioner's sugar, water and almond extract together in a small bowl. Whisk to create a thick-soup consistency adding more water if needed. Drizzle over cake. Add Sliced almonds if desired, but make sure the add them fast so they can stick to the icing before it hardens.
   
   
   8. ENJOY!!

Low FODMAP Thanksgiving

Happy Thanksgiving!!!

Thanksgiving is probably the biggest holiday in my family. We always host and with upwards of 15 people, food is always a bit difficult. This year we have the added complication of both my dad and I being on the low FODMAP diet, but luckily we have enough control over the key elements of the meal to change them to what we need. It was a pretty huge success, so here's a little guide to how to make your big autumn meals delicious and tummy friendly!

Turkey- For the brine and stuffing, replace all onions with spring greens of Green Onions and use garlic olive oil when you rub down the turkey.

Dressing- Extra special recipe below!

Veggies- Use any of your favorite veggies dishes! We roasted broccoli and tossed it with lemon juice, zest, Parmesan, and pine nuts.

Potatoes- Bake them, mash them, boil them, just don't use any garlic or cream.

Sweet Potatoes/ Yams- Yams are okay, SP are not for those with polyos sensitivity

Gravy- Use corn starch instead of flour when making your own gravy from the drippings of the turkey.

Dessert- We made an awesome dairy free, gluten free pumpkin chocolate cake! Replace the flour with gluten free flour, butter with fake butter, and buttermilk with a non-dairy creamer option.

Pro-Tips: make your own turkey stock, buy more green onions than you'll think you'll need, make onion and garlic infused olive oil.

So here's the our awesome low FODMAP dressing recipe!

• 10 pieces of Gluten-Free Bread, 5 white and 5 rye, cubed
• 1/3 c minced springs greens of Green Onion
• 1/2 c chopped Celery (1-2 stalks)
• 2 tablespoons Olive Oil
• 2-3 Tbs unsalted butter (1 in veggies,1 on stuffing balls and 1 to grease muffin tin)
• 2 1/2 tsp of Thanksgiving poultry herbs (sage, rosemary, sage) remove big twigs and chop well
• 1 c diced Butternut Squash
• Salt and pepper, to taste
• 2 Eggs, beaten

Instructions

1. Preheat oven to 350 degrees. 
2. Roast butternut Squash for ~20 minutes, until they are fork-tender.
3. Grease muffin tin generously with butter.
   
4. Saute veggies with 1 tbs of the butter, & olive oil over medium heat in medium skillet for 5 minutes or until veggies fork-tender. Set aside to cool down a bit.
   
5. In large bowl, add bread cubes and drizzle 1 cup of water (or onion free chicken stock) over bread.
   
6. Add eggs to bread and stir to blend in.
7. Carefully add cooked vegetables and squash over bread mixture. Using spoon mix vegetables and bread cubes until resembles stuffing consistency. 
   
8. Add herbs and salt and pepper and mix well.
9. Pack in muffin tin to bake.
   
10. Place a tiny slice of butter on top of each muffin.
11. Add a dash of salt and pepper to top of stuffing ball, if desired.
12. Bake for about 25-30 minutes.
    
13. Enjoy!

Rice Noodle Salad Bowl

Even though the calendar says fall, it certainly still feels like summer down here in San Diego! So here's a hearty salad bowl to combine a little of both seasons.

Ingredients

Chicken:

• 3/4 lb Boneless Skinless Chicken
• 2 T Soy Sauce
• 1 tsp Sesame Oil
• 2 tsp Ginger Minced

Salad:

• 1 Head Romaine Lettuce
• 3-4 Green Onions (FODMAP followers use green part only)
• 1/4 cup Cilantro
• 3/4 cup Carrots
• 2 cups Mandarin Oranges, drained and rinsed (FODMAP followers avoid those in pear juice or with HFCS)
• 3 oz. Rice Vermicelli Noodles (cook according to package directions) a drizzle with a small amount of sesame oi.
• 1 TB Sesame Seeds, toasted if desired.

Dressing:

• 1/2 Lime juice
• 1T Soy Sauce
• 1T Rice Vinegar
• 1/2 T Sesame Oil
• Pinch Sugar

Instructions

1. Marinate chicken breast in soy sauce, sesame oil and ginger (30 minutes to a couple hours).
2. Grill chicken until cooked thoroughly and then slice in thin strips. 
3. Rinse and chop Lettuce and Carrots
4. Place Lettuce and Carrots in a bowl and dry with a towel.
5. Top with Noodles
6. Add Sliced Chicken and Oranges
7. Drizzle with dressing, top with cilantro, green onions and diced peanuts. 
8. Enjoy!
   

Suffed Squash

 It's fall, so let's get festive with a stuffed squash recipe! In the future I think I'd add sausage or goat cheese to up the protein quotient. I also made half a dinner squash and half a dessert squash (butter and cinnamon sugar), and it was a great choice!

 

3 Acorn Squash
3 3 cups cooked grains (I used 2 cups rainbow quinoa and 1 cup rice)
1/3 cup chopped dried cranberries
1/2 cup chopped nuts
1 bunch of green onions, spring greens chopped
Dressing:
1 1/2 Tablespoons rice wine vinegar
2 Tablespoons olive oil
1/4 cup fresh squeezed orange juice
1 Tablespoon orange zest
1/2 teaspoon tumeric
1/2 teaspoon tarragon
1/2 teaspoon thyme

Instructions

1. Slice Acorn squash in half and scoop seeds. Cook at 400 F for 40 minutes on a cookie sheet.
   
2. Cook grains according to instructions.
   
3. In medium bowl, add cooked grains, chopped nuts and cranberries.
   
4. Whisk dressing ingredients together and toss with grain mixture. 
   
5.  Fill squash halves with grain mixture and pop back in the oven for 20 minutes.
   
6. Garnish with green onion and cheese.
7. Dig in!
   

Peanut Butter Chocolate Chunk Cookies

In case you haven't been on social media, or in a Starbucks, or  just out in the world, I would like to notify you that it is fall. Any although it has been over 90 degrees here in Southern California, I wanted to get into the spirit so I baked up some delicious treats! I used a blend of almond and oat flour, which I really liked. The almond flour allows it to get a bit crispy and the oat flour gives it some substance.  For the chocolate, make sure you chop up a chocolate bar, and don't just use chocolate chips. It makes a big difference.

Ingredients

• 1/2 cup Melted Butter or Oil
• 2/3 cup Sweetness (sugar, maple syrup)
• 1/2 cup all natural Peanut Butter
• 1 Egg
• 1 tsp Vanilla
•  2 1/2 cups Flour (I used 1 c oat flour, and 1 1/2 c almond meal)
• 3/4 tsp Baking Powder
• 1/4 tsp Baking Soda
• 1/4 cup unsweetened Coconut
• Dark Chocolate Chunks

Instructions

1. Preheat oven to 350 degrees.
2. In medium bowl, add and blend Butter, Sugar, Peanut Butter, Egg and Vanilla.
   
3. Blend in Flour.
4. Add optional ingredients.
    
    5. Using measuring tablespoon drop by spoonful about 2 inches apart on cookie sheet.
     
   6. Using fork make criss-cross marks on cookie.
   7. Bake for 10 minutes. Should be slightly brown on edges.
    
   
   
   
   
   
   
   Enjoy!

Gluten Free Pumpkin Mix

It's Pumpkin Season!!! and luckily since pumpkin is low FODMAP, we get to indulge as long as the other ingredients are aligned.  This gluten free pumpkin mix falls right in line!

 Overall, it's pretty good: moist, pumpkiney, doesn't make me feel sick. But it does leave a bit to be desired. It's a bit grainy, as gluten free stuff can be, but I think it can be remedied.

 Next time I would replace the water with some type of milk (probably almond). A little more fat and filler isn't always a bad thing.
Overall, pretty great!  Peace, love and Pumpkin Spice!

Ginger Chicken Stir-Fry

Back on my "creating dinner recipes" grind! The only thing to keep in mind for this is that you'll want the meat to marinate for 15 minutes to an hour. The longer it marinates, the more flavorful it is. So maybe don't start cooking when you're already hangry... Leave yourself a little time and you won't regret it!

Ingredients: 

1 lb Chicken

3 Baby BokChoy

Green Onion

2 1/2 Tbs Soy Sauce

1 1/2 Tbs Sesame oil

1 Tbs Minced Ginger

Cilantro

Directions:

1. Combine Soy Sauce, Sesame Oil ad Ginger with Chicken. Mix Well and leave in fridge for 15 minutes to 1 hour to marinate.

2. Chop Baby BokChoy and Green Onions.

3. Cook Chicken in Large skillet. 

4. Remove chicken and lightly cook BokChoy and Green Onions (til leaves start wilting)

5. Toss Chicken back in and Mix well. 

6. Plate on top of rice, garnish with soy sauce and Cilantro. Enjoy!

Summer Veggie Rice Bowl

      In case you didn't know, summers in Southern California are hot. Like "I don't wanna eat anything kuz I'm about to melt" hot. So I've gotten a bit stuck on what to make for dinner. One night I decided to pull whatever I wanted to eat out of the fridge and figure out a meal to make out of it. Voila! Cold Veggie Rice Bowl. It's colorful, it's yummy, and it'll make you say "Wow, I'm so super healthy!"

Ingredients:
1/2 c Cooked Rice
1/2 Bell Pepper
1/4 Small Jicama
Handful of Cherry Tomatoes (or 1 regular Tomato)
3 basil Leaves
4 Sprigs of Cilantro, just the leaves
2 Tbs Goat Cheese
Drizzle of Soy Sauce

Dressing:
Apple Cider Vinegar
Garlic Olive Oil
Salt Pepper

 1. Dice all the Veggies (Bell Pepper, Jicama, Tomato) and Herbs (Cilantro and Basil) and combine in bowl

 2. Add Oil, Vinegar, Salt and Pepper. Let sit. The longer you let it sit the more water the salt will pull out and the less soggy your bowl will be. Don't understand that? Ask your high school Bio teacher!

3. Prepare Rice according to instructions.

 4. Put rice in a bowl and add a drizzle of Soy (or Soja) sauce. Top with Veggie combo. Do not dump in the extra liquid in the bottom of the Veggies! Unless you want a soggy mess...
5. Crumble Goat cheese on top.
6. Dig in!!

Other Suggestions:
Things to add to the veggie mixture. MAY NOT BE LOW FODMAP
Cucumber, Beans (black, kidney, garbanzo), cold lentils, carrots, mushrooms, any veggie you want!