Snacks
Banana Bread: I took my great grandmother's recipe and made it Fructose Free. Makes 8 mini loaves or 24 muffins.
[ Preheat oven to 350F. Cream butter and dextrose together. Add eggs and vanilla and mix well. In another bowl mix flour, baking soda and cinnamon. Slowly add some of the flour mixture and then some of the mashed bananas until it is mixed well. Use a non stick spray on either muffin tins or small bread pans. Fill the container about 3/4 full. Bake at 350F until firm to the touch and slightly browned. Muffins take about 15 minutes and the small bread pans take about 25 minutes. ]
You can make 1/2 a recipe if you want. The bread does freeze well though. One recipe makes about 8 mini loaves or 24 medium muffins.
- 1 c. dextrose
- 1/2 c. softened butter
- 1 tsp. vanilla
- 1 tsp. baking soda
- 2 c. rice flour
- 2 1/2 c. mashed bananas
- 1 tsp. cinnamon
- 2 eggs
[ Preheat oven to 350F. Cream butter and dextrose together. Add eggs and vanilla and mix well. In another bowl mix flour, baking soda and cinnamon. Slowly add some of the flour mixture and then some of the mashed bananas until it is mixed well. Use a non stick spray on either muffin tins or small bread pans. Fill the container about 3/4 full. Bake at 350F until firm to the touch and slightly browned. Muffins take about 15 minutes and the small bread pans take about 25 minutes. ]
You can make 1/2 a recipe if you want. The bread does freeze well though. One recipe makes about 8 mini loaves or 24 medium muffins.
Carrot Muffins: My mom took my grandmother's recipe and reinvented it to be Fructose-Friendly. I must warn you, though-- these are extremely addictive as they are delicious for snacking or meals! ;) Makes 16 muffins.
[ Preheat oven to 350F. Mix the rice flour, baking soda, baking powder, cinnamon, and salt together in a large bowl. Blend the dextrose and oil together in a separate bowl. Add the mashed carrots, vanilla, and eggs to the dextrose and oil. Add the mashed carrot mixture to the flour mixture. Mix well. Pour mixture into well-greased muffin tin, filling each muffin about 3/4 of the way full. Bake for about 15 - 17 minutes. ]
They're supposed to be moist, so don't worry if yours come out that way. Can also be made as a cake if you double the recipe.
- 1 cup white rice flour
- 1 tsp baking soda
- 1 tsp baking powder
- 1 tsp cinnamon
- 1/4 tsp + 1/8 tsp salt
- 3/4 cup + 1/8 cup dextrose
- 1/2 cup oil
- 1 cup + 1/2 cup mashed carrots
- 3/4 tsp vanilla extract
- 2 eggs
[ Preheat oven to 350F. Mix the rice flour, baking soda, baking powder, cinnamon, and salt together in a large bowl. Blend the dextrose and oil together in a separate bowl. Add the mashed carrots, vanilla, and eggs to the dextrose and oil. Add the mashed carrot mixture to the flour mixture. Mix well. Pour mixture into well-greased muffin tin, filling each muffin about 3/4 of the way full. Bake for about 15 - 17 minutes. ]
They're supposed to be moist, so don't worry if yours come out that way. Can also be made as a cake if you double the recipe.
Chocolate Chip Mini Muffins: I found this recipe on Chocolate Covered Katie, a blog with healthy dessert recipes, many including chocolate. Although her website is not for the low-FODMAP diet, she does live a vegan diet and has gluten-free substitutes for quite a few of her more recent recipes. If you tweak a few ingredients in some things, like I did with this one, you can remake her recipes fructose-friendly, and obviously, still delicious! Makes about 15 mini muffins (depending on your mini muffin tin).
Sunflower meal can be made from hulled, plain sunflower seeds. Place a heaping cup-full of sunflower seeds into a food processor and pulse until almost smooth, but make sure there are still a few chunks left over. To make sun-flour, continue pulsing until smooth, but be careful not to make into sunflower seed butter. While delicious, it's not exactly what we're aiming for! Can be used as a substitute for nut flours or meals in most recipes.
- 1 cup sunflower meal*
- scant 1/4 tsp salt
- 1/4 tsp baking soda
- 2 eggs
- 2 tbsp pure maple syrup
- 2 tbsp virgin coconut oil
- 2 tsp white vinegar
Sunflower meal can be made from hulled, plain sunflower seeds. Place a heaping cup-full of sunflower seeds into a food processor and pulse until almost smooth, but make sure there are still a few chunks left over. To make sun-flour, continue pulsing until smooth, but be careful not to make into sunflower seed butter. While delicious, it's not exactly what we're aiming for! Can be used as a substitute for nut flours or meals in most recipes.