There are a range of ‘new’ flours on the market which are offering those with intolerances more baking options, or for some are a nice flavour change. These baked treats are delicious but should be an occasional treat (not every day!)
Spelt flour Berry Delicious muffins Makes 12 muffins Low FODMAP friendly
135g rolled oats 1 cup spelt flour
2 teaspoons baking powder ⅔ cup castor sugar
2 eggs ½ cup mild flavoured oil
¾ cup low fat milk or plain yoghurt (lactose free if low FODMAP)
1 teaspoon vanilla extract or ½ tsp vanilla bean paste
1 cup fresh or frozen raspberries.
Preheat oven to 180°C (160°C for fan forced) and line a 12 cup muffin pan with muffin papers.
Blend the oats in a small food processor to make course flour. Add to sifted spelt flour and baking powder, and sugar a large mixing bowl.
Combine eggs, oil, milk, and vanilla; mix well. Add to dry ingredients and mix until just combined.
Spoon the batter into the muffin papers. Press the raspberries into the batter and swirl a little with a table knife.
Bake for 20- 25 minutes or until golden. Cool on a wire rack.
Coconut flour banana bread Makes 12 slices Gluten free
400g ripe banana (about 4 medium bananas)
6 large eggs
1 tblsp honey, golden syrup, agave syrup or stevia liquid
2 tsp vanilla extract or 1 tsp vanilla bean paste
¼ cup oil (canola, olive, peanut, macadamia – whatever you have!)
½ tsp cinnamon
2 tsp baking powder (gluten free if required)
70g (1/2 cup) coconut flour (can be purchased from health food stores)
20g (1/4 cup) chia seeds
2 tblsp coconut flakes/chips
Preheat oven to 150 degrees Celsius (fan-forced) or 170 degrees Celsius.
Combine first 7 ingredients until well combined. Add the coconut flour and chia seeds but mix until just combined only.
Rest for 10 mins to allow the chia seeds to absorb some of the liquid.
Line a loaf pan with baking paper (use a little butter/oil on the pan so the baking paper sticks to the pan)
Pour in the batter in the pan and sprinkle top with coconut flakes/chips.
Bake for 50-55 mins or until a skewer comes out clean.