Makes 12 servings
These beautiful low FODMAP raspberry and dark chocolate muffins are one of my favourite afternoon treats – you get the gorgeous tang of the raspberries coupled with the richness of the dark chocolate. They are also a quick and easy low FODMAP recipe to make!
How to make self raising flour: If you can’t find gluten free self raising flour that’s okay. Instead try taking your 2 & 1/2 cups of gluten free all purpose flour and adding 3 & 3/4 teaspoons of baking powder and 1 a tsp of salt. Mix these ingredients together before adding any other ingredients.
Vegan option: Use dairy free dark chocolate and spread. Swap the eggs for a commercial egg replacer, we used Orgran No Egg Replacer.
Choose a dark chocolate that doesn't contain inulin or high FODMAP sweeteners like honey, high fructose corn syrup, agave syrup or fructose. Also avoid dark chocolate that contains high FODMAP fruit or nuts.
Guar gum or xanthan gum help gluten free baking to stick together and rise. They are often found in the gluten free section of the supermarket or in a health food store.
Make sure the self raising flour is gluten free. I used one made from a mixture of rice flour, maize starch, tapioca starch, sugar, raising agents (450, 500), vegetable gum (Xanthan). Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
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).
Most icing sugars (powdered sugar) are gluten free, however some do contain wheat starch. This means you should check that your icing/powdered sugar is gluten free.
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More