Thursday, January 4, 2018

Chai Spice Banana Muffins {Low-FODMAP, Gluten-Free, Gum-Free}

Low-FODMAP Chai Spice Banana Muffins {Gluten-Free, Gum-Free}  /  Delicious as it Looks

Happy New Year! I hope you all had a nice holiday season. Mine, for once, wasn't too stressful. I lowered my expectations, reduced the self-imposed tasks I usually take on, and practiced self-care. I think yoga was my secret weapon this year. It's helping to repair my relationship with my body and reducing the stress in my life. I'm taking a more gentle and relaxed approach and feeling the calmest I've ever felt in my life. So calm, I'm surprised I finally got this muffin recipe finalized and photographed!

Monash recently tested ripe bananas for FODMAPs and found them to be high in fructans (unripe bananas are low). However, a third of a ripe banana is low in FODMAPs. Since each of these muffins contains 1/6 of a banana, they should be tolerable to most people with IBS. My husband and I don't seem to have much trouble with bananas, ripe or otherwise, so we haven't let this recent discovery affect our consumption of bananas. If you haven't had issues with banana either, just keep on eating them!

We love the Double Chocolate Banana Muffins from my cookbook, but wanted something a little different, something warm and spicy for winter. So I came up with these muffins. If you like chai tea lattes and banana muffins, you will love these!

Low-FODMAP Chai Spice Banana Muffins {Gluten-Free, Gum-Free}  /  Delicious as it Looks

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Chai Spice Banana Muffins
Low-FODMAP, Gluten-Free, Gum-Free
makes 12 muffins


1 3/4 cup (220 g)  Dianne's Gluten-Free Flour Blend
1 teaspoon baking powder
1/2 teaspoon salt
1 teaspoon ground cinnamon
3/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg
1/4 teaspoon ground cardamom
1/4 teaspoon ground cloves
2 large bananas (about 1 cup mashed)
2 large eggs, lightly beaten
1/3 cup granulated sugar
1/4 cup packed brown sugar
1/4 cup unsalted butter, melted

Cinnamon Sugar Topping
1 tablespoon coarse-grain sugar, such as Bob's Red Mill Sparkling Sugar
1/4 teaspoon ground cinnamon 

  1. Preheat oven to 350 degrees F. Line or grease a standard 12-count muffin tin.
  2. In a medium bowl, whisk together the flour blend, baking powder, salt and spices. Set aside.
  3. In a large bowl, mash the bananas. Stir in the eggs, 1/3 cup sugar, brown sugar and melted butter. Add the flour and spice mixture to the banana mixture and stir until well combined.
  4. Fill each muffin cup about 2/3 full with the batter. Combine the 1 tablespoon coarse-grain sugar with the 1/4 teaspoon cinnamon in a small bowl. Sprinkle each muffin with a little of the cinnamon sugar topping.
  5. Bake in the preheated oven for 20 to 24 minutes, or until lightly browned and tops spring back when lightly touched.

Low-FODMAP Chai Spice Banana Muffins {Gluten-Free, Gum-Free}  /  Delicious as it Looks

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