We love bananas and tend to eat one pretty much every day so when we started the low FODMAP food journey it was a relief to discover that a medium slightly unripe banana was classed as a low FODMAP fruit by Monash. Added to which, whereas I like my bananas to be fully yellow, Nick actually prefers them on the green side, so when it comes to bananas, he doesn’t have to compromise. Sometimes things just work out well.
However, as bananas have an unhelpful tendency to go from green to overripe in less than two days, especially in warm weather, we do sometimes get caught out and find we have more ripe bananas than I can eat. I hate food waste, so the overripe banana dilemma made me work on a recipe that enabled me to use up ripe bananas, whilst also being low enough in FODMAPS for both of us to eat and enjoy. Monash guidance is that 1/3 of a medium banana is classed as a safe green portion, so I created muffins that have just 1/4 of a ripe banana per portion.
Teff is a cereal grass native to East Africa, in particular Ethiopia and not only is it highly nutritious, it is naturally gluten free and also designated as low FODMAP by Monash, so it was the perfect starting point. When I teamed it with rolled oats, it produced a beautifully fudgy muffin which is equally good served as a warm pudding with custard, or cold with a cup of tea. The recipe is quite by chance also vegan and it can be fully gluten free providing you use gluten free oats and baking powder.
A word about low FODMAP
If a recipe is included in the low FODMAP category, the ingredients have been worked out based on the ‘safe’ or ‘green’ quantities that were listed in the Monash University FODMAP app at the time of writing.
This means that a single portion should be tolerated by most people with IBS. We will also have eaten it without issue, but as IBS triggers are such a personal thing, if you suspect you are particularly sensitive to any particular ingredients, do test your tolerance with a small amount first.
Banana and teff muffins
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Loading...A great way to use up bananas that have gone a bit too ripe to eat whole for low FODMAPPERS. Find it online at https://www.peskyveggie.com/banana-and-teff-muffins/
Ingredients
- 100 g brown teff flour
- 30 g rolled oats, blitzed to a fine powder
- 70 g dark muscovado sugar
- 2 tsp baking powder
- Pinch salt
- 2 ripe bananas
- 75ml light olive oil or sunflower oil
- 3 tbsp water
- 1 tsp vanilla extract
Instructions
Pre-heat oven to 190C / 170C fan / Gas mark 5.
Line a tart tray with 8 cupcake or mini muffin paper cases.
Add flour, oats and baking powder and salt to a medium sized bowl and mix well.
Add the sugar and mix well again.
Add banana, oil, water and vanilla extract to a blender and blitz to a puree.
Add the puree to the dry ingredients and mix everything together with a metal spoon until thoroughly combined.
Divide mixture equally between the paper cases and place in pre-heated oven for 20 – 22 minutes, until firm to touch.
Remove and cool on a wire rack or serve warm as a pudding with custard.
Notes
These keep well for a couple of days in an airtight container.
