SERVES 12 (1 to 2 muffins per serve)
* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
These little muffins are packed full of veggies and make a delicious lunch time snack. These are best served slightly warm with a bit of dairy free spread or butter. According to Monash University research semi sundried tomatoes can have moderate levels of fructose when you consume 16g at one time (Source: Monash University App). Each muffin only contains 4.16g of sundried tomato, which means you can have up to two muffins at a time (low FODMAP level). Also take care when choosing your pumpkin – see buying tips.
Storage tip: These muffins freeze well. Then defrost and refresh in the microwave for 20 seconds until warm.
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.
Check your mustard does not contain onion or garlic powder.
Choose processed products like sun-dried tomatoes, roasted red peppers, or olives that do not contain onion or garlic in the brine/oil.
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.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit 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.