Looking for something different for breakfast? Here is
delicious, low FODMAP muffin recipe which is very easy to make and a good source of fibre.
You can make in bigger batches and easily freeze, defrost and warm up in a
jiffy. It’s also great for a take to work lunch. Having it with a poached egg
and maybe some tomato and cottage cheese makes for a healthy and filling start
to your day.
Ingredients:
(Makes 6 x 156g muffins)
- 1 ½ cups (200g) corn (maize) flour
- ½ cup (50g) oat bran
- 2 ¼ tsp (11g) baking powder
- ½ tsp (1.5g) xanthan gum
- ⅓cup (94g) cream (thickened or pouring ~35% fat)
- ½ cup (150g) low fat milk (use lactose free if required). A little extra if required
- 2 large eggs
- 1 slightly heaped cup (180g) diced, lean good quality ham
- ½ cup (33g) chives, chopped
- ¾ cup (70g) low fat, grated cheddar cheese
- 1 ¾ cup (65g) baby spinach, roughly chopped
- olive oil spray for muffin cases
- extra ⅓ cup (32g) grated, low fat cheddar cheese
- ½ tsp smoked paprika
Method: - Preheat oven to 160oC (180oC if not fan-forced) and on a lower shelf of the oven, half fill a baking tray with boiling water.
- Sift flour, baking powder and xanthan gum into a large bowl then stir through bran.
- In a separate bowl, whisk eggs with the cream and milk. Stir in ham, chives, spinach and cheese
- Make a well in the flour mix and fold wet mix into the dry ingredients. You may have to add more milk to achieve a dough that is slightly sloppy, but not too wet).
- Place large muffin cases in a muffin tray and spray well with olive oil.
- Fill muffin cases (see tip below) and tap down top surface with a wet finger.
- Sprinkle the top of each muffin with grated cheese, then paprika.
- Bake for about 20 to 25 minutes until golden brown (an inserted skewer should be clean when removed).
Tips:
Make 12 smaller muffins for kids by using a smaller muffin tray
Try any combination of low FODMAP veggies and herbs you like - roasted eggplant, pumpkin, parsley, basil, the list goes on...
