Thursday, May 18, 2017

Banana Quinoa Muffins or Bread [LOW-FODMAP]

Last fall I had a severe episode of digestive distress. Even while eating gluten free, dairy free and eating my usual clean diet. Sometimes the digestive issues are not really about the food, but are about the stress in our lives around us. I notice digestive distress always comes out in me when I am emotionally and physically stressed. It almost feels like in my head I am saying... "I am ok" but then after a few days my body says, "nooooo, you're not!" and in that recognition I become aware of the mind body connection once again. Have you heard the expression, 'your brain is in your gut'? Well this especially becomes true to me when I am experiencing uncontrollable stress. 
Something that has helped me is to eat very simply for a few weeks and go on the FODMAP diet. I am not one to promote diets of any kind really, but I gave this regimen a try after some help from a GI specialist friend and within a few days my IBS symptoms calmed completely. I gave the diet a try for two weeks pretty strict and then started back to my usual food flow slowly the following two weeks. To be honest- it really wasn't that hard because of already eating GF but there were some foods that had certain enzymes in them that were aggravating my stressed out nervous system. Onions, garlic, honey, and apples are just some of the few foods I tend to eat a lot of or put into my cooking to add flavor. I don't consider myself "sensitive" to these foods- just see it as foods that aggravate because of their enzymes and for some reason when I am in a spiral of digestive issues I see the most success of getting out of that downward spiral by slowing down and eating just the few things that my system agrees with.... which for me includes rice (preferably basmati or jasmine), chicken, and root veggies minus beets because they are higher on the FODMAP and drink lots of ginger or peppermint tea to calm my system as well.
Well last month I had a similar digestive stressed episode and it went on for a few weeks and then I had a light bulb go off and remember how eating the FODMAP way helped calm my system down and get me back on track. So I tried it again and low and behold, within a few days I was feeling much more myself and not so stressed. So these little muffins came into creation during that time because they are simple and VERY low FODMAP foods so they are a comfort while you are going through a stressful time.
I have made this recipe more than a few times now and sometimes it ends up being made into muffins or my latest way was just right into the bread pan. I love both ways. The bread is so moist and reminiscent of a good ol' classic banana bread recipe. I love the cruch of the quinoa and the moist bite of the banana. This is my favorite go to banana bread recipe now and especially when needing a little treat in times of stress and eating more simply. This recipe is so simple and it won't dissapooint whether you are looking for a vegan GF banana bread or you are on the hint for a low FODMAP baked goody. 
Banana Quinoa Muffins (or Bread) [LOW FODMAP] Recipe
gluten, dairy, egg, honey, nut, seed and soy-free
1/2 cup of quinoa flour
2/3 cup of GF oat flour
1/3 cup of dry whole quinoa 
1/3 cup of potato starch
1/3 cup of white rice flour
1/3 cup of tapioca flour
1/3 cup of coconut palm sugar
2 ts. of baking powder (I use Hain brand for corn-free)
1 ts. of baking soda
1 ts. of sea salt
3 mashed ripe bananas (about 1 cup of bananas)
1 lemon freshly juiced (1/4 cup)
2 TB of apple cider vinegar
1/3 cup of maple syrup
2/3 cup of melted coconut oil 

Mix all the dry ingredients together first, then add in the wet ingredients and whip up together well then use a coconut oil covered scoop to scoop into muffin tins ot pour into (2) coconut-oil-greased bread baking pans. Bake the muffins in a 350 degree oven for 20-22 minutes depending on your oven, the bread will bake longer for 30-35 minutes depending on your size of pan and oven. 

I hope that you are not in need of a FODMAP baked good that is comforting to the digestive track, but if you are, this is your recipe. I hope you are well and happy baking, xoxo

Much love as always, 

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