Caramelised Banana with Low FODMAP Porridge
Ingredients
MAKE GLUTEN FREEServings:
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
1
ground cinnamon*
Equipment
- small saucepan
Caramelised Banana with Low FODMAP Porridge
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 are low FODMAP when they are firm (green to just yellow) in 1 medium banana serves, however they become high FODMAP quickly when they are ripe 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 -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
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
1
ground cinnamon*
Equipment
- small saucepan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
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
194.9mg
Calories
410
Fat
14.7g
Saturates
1.5g
Protein
8g
Carbs
63.5g
Sugars
19.8g
Fibre
7.5g
Salt
0.1g
Iron
2.7mg
Calcium
277.4mg
Calories
440
Fat
12g
Saturates
0.8g
Protein
1.2g
Carbs
80.5g
Sugars
24.9g
Fibre
2.6g
Salt
0.1g
Iron
0.5mg
Calcium
188.9mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Cook your porridge (rice porridge or oats) according to packet directions using the low FODMAP milk.
- 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.
- 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. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
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.
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
