Caramelised Banana with Low FODMAP Porridge

Ingredients

MAKE GLUTEN FREE

Servings:

Caramelised Banana with Porridge

0.5   rice flakes or rolled oats*
125   low FODMAP milk (double the milk if using oats)
80   banana (firm - no brown spots) (sliced)*
2   neutral oil (rice bran, canola, sunflower)
2   pure maple syrup*
0.25   vanilla extract
0.0625   ground cinnamon (about a pinch)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • small saucepan

Caramelised Banana with Low FODMAP Porridge

Last updated Apr 8th, 2019

PREP IN 2 MIN
COOKS IN 5 MIN
SERVES 1

BY Alana Scott
DIETITIAN REVIEWED BY Lauren Renlund (RD)
FEATURED IN Breakfast

Nothing beats a warm comforting breakfast! I love how caramelised bananas bring a lovely sweetness to this low FODMAP recipe, while the hint of cinnamon and vanilla give this breakfast a homely feel. 

FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).

Gluten Free Note On Oats: If you have coeliac disease choose rice flakes instead of rolled oats, unless you have talked to your doctor about the risks of eating uncontaminated rolled oats. Oats contain proteins called avenin which is part of the gluten family. Research suggests up to 1 in 5 coeliacs react to pure uncontaminated oats.

Boost your fibre: If you choose to use rice flakes to make your porridge, be aware that they are lower in fibre compared to oats. You can boost your fibre by adding a tablespoon of low FODMAP nuts or seeds, or 1 teaspoons of chia seeds.

 

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

Caramelised Banana with Porridge

0.5   rice flakes or rolled oats*
125   low FODMAP milk (double the milk if using oats)
80   banana (firm - no brown spots) (sliced)*
2   neutral oil (rice bran, canola, sunflower)
2   pure maple syrup*
0.25   vanilla extract
0.0625   ground cinnamon (about a pinch)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • small saucepan

Nutrition per serve

    | |
Calories 450
Fat 14.7g
Saturates 1.4g
Protein 7.8g
Carbs 73.3g
Sugars 25.4g
Fibre 7.6g
Salt 0.1g
Iron 2.6mg
Calcium 194.1mg
Calories 410
Fat 14.7g
Saturates 1.5g
Protein 8g
Carbs 63.5g
Sugars 19.8g
Fibre 7.4g
Salt 0.1g
Iron 2.7mg
Calcium 276.6mg
Calories 440
Fat 12g
Saturates 0.8g
Protein 1.2g
Carbs 80.4g
Sugars 24.9g
Fibre 2.5g
Salt 0.1g
Iron 0.5mg
Calcium 188.1mg
    | | |
  1. Cook your porridge (rice porridge or oats) according to packet directions using the low FODMAP milk.
  2. Heat a small saucepan over the medium heat. Add the neutral oil, maple syrup, a sprinkle of cinnamon and a dash of vanilla extract. Allow to bubble for a minute. Then add the sliced banana. Cook for 2 to 3 minutes, until the banana is plump and golden.
  3. Top the cooked porridge with the caramelised banana.

Buying Tips

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

When choosing bananas make sure you select common bananas and not sugar bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).

Gluten Free Tips

If you have coeliac disease choose rice flakes instead of rolled oats, unless you have talked to your doctor about the risks of eating uncontaminated rolled oats. Oats contain proteins called avenin which is part of the gluten family. Research suggests up to 1 in 5 coeliacs react to pure uncontaminated oats so talk to your doctor before using.

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Lauren Renlund (RD)

Lauren Renlund is a Canadian Registered Dietitian, with a Master of Public Health from the University of Toronto. She was diagnosed with IBS in 2014 and uses a modified Low FODMAP Diet to help manage her symptoms. On her website she blogs about digesti... Read More