Low-FODMAP Chocolate Peanut Butter Mug Cake

I have always loved Valentine’s Day.  Relationship or not, Valentine’s Day is a great opportunity to go a little further and show someone how much you love them.  Maybe you really love your BFF because she/he has been so good to you – why not surprise them with a bottle of champagne?  Or what about your immediate family – has anyone gone out of their way for you?  Simply sending a card or a virtual card to say “thank you” and “I love you” goes a long way.  Life is truly unpredictable, and sometimes the people we love most appreciate just a little show of affection!  So show someone you care right now.  In fact, you could show someone you care in five minutes with this delicious low-FODMAP mug cake 🙂

Low-FODMAP Chocolate Peanut Butter Mug Cake


low fodmap mug cake2 tablespoons all-purpose gluten-free flour like Bob’s Red Mill
1.5 tablespoons cocoa powder like Nutivas Naturals
1/8 teaspoon baking powder
1/8 teaspoon baking soda

1/8 teaspoon cinnamon
1 tablespoon turbinado sugar

1 egg white, large

1 tablespoon smooth natural peanut butter (or allergen-friendly SunButter)
1 teaspoon coconut oil
4 tablespoons almond milk, unsweetened


  1. Bring coconut oil to room temperature or melt just slightly first in microwave
  2. Combine dry ingredients in a medium size bowl
  3. Add wet ingredients and mix
  4. Spray a mug with oil and transfer batter into mug
  5. Microwaves very but most will bake the mug cake at 1 minute on high

And if you want to be on the healthier side, here is my:

Healthy Chocolate Mug Cake


2 tablespoons all-purpose gluten-free flour
1.5 tablespoons cocoa powder
1/8 teaspoon baking powder
1/8 teaspoon baking soda
1/2 tablespoon turbinado or muscovado sugar

1 egg white, large
1 teaspoon coconut oil
4 tablespoons almond milk, unsweetened

Same directions as above!


  • Add 1 tablespoon low-FODMAP protein powder like Jay Robb’s Unflavored Egg Protein Powder
  • Use maple syrup instead of coconut palm sugar
  • Add unsweetened shredded coconut
  • Add 1 tablespoon crushed low-FODMAP nuts like walnuts or macadamia nuts
  • Make it vegan by using a flax egg instead of an egg

Enjoy and have a wonderful Valentine’s Day!

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Be good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

colleen frnacioli


You’ve Got IBS. Should You Try Bone Broth?

low fodmap bone brothAnytime I hear of some “new” diet or a food trend touting magical powers I am always a bit skeptical (like most people!).  When I first learned about the low-FODMAP diet I was also on the fence until I kept digging, and digging and digging to find that the diet actually did work, was backed by science and it wasn’t a fad.  Which brings me to bone broth.  How long will the bone broth trend stay around?  Is it so 2015?  Will it not turn into a fad and become something greater….and…will it help when my IBS gets out of control?  If you are wondering the same, keep reading as I have done a little bit of research for you and also included a low-FODMAP bone broth recipe for you to try.

Bone broth isn’t new and it certainly isn’t fancy or hard to make.  You might have heard about bone broth or stock in circles of those following the paleo diet but it really can be enjoyed by anyone who enjoys meat.  The nutritional value of bone broth varies depending on the amount or types of bones used, the amount or types of vegetables and also how long the broth is cooked.  As food trends go, I like this one because it’s influenced more people to cook at home and with natural ingredients.  I’ve also heard some people are ditching coffee for bone broth because of the way it makes them feel once they start the day. If you are on the low-FODMAP diet and find that coffee irritates your gut (check my grocery list to see which types of coffee or tea are low in FODMAPs), bone broth could be another satisfying drink for you.

What are people saying about bone broth?  Many say this centuries-old concoction containing collagen, amino acids and minerals has powerful healing properties, so powerful that bone broth can help soothe an angry gut, alleviate join pain, boost immunity, as well as brighten your complexion and give your hair some shine.  As for our guts, its possible that the gelatin in bone broth from the cartilage of different animals can help with leaky gut, gut flora imbalances (dysbiosis), chronic diarrhea, constipation, and some food intolerances.  Again this is all possible, but little scientific evidence exists to prove bone broth is a magical, healing wonder-drink.  One thing is for sure, the ingredients in bone broth are nutritious all on their own and when you have IBS, it’s wise to consider eating as many natural and un-processed foods as possible.  When we eat processed foods our guts and our bodies don’t know what to do with man-made food additives like HFCS (high fructose corn syrup, a high-FODMAP), artificial flavors, colors, sweeteners, preservatives, trans fats and MSG to name just a couple.

I’ve been given two books to review that cover the basics of bone broth, how to live healthier and a plan to follow using bone broth to help detox the body as well as heal the gut.  They are both great books but do not include 100% low-FODMAP foods or low-FODMAP bone broth recipes.  I am not going to include them here on FODMAPLife.com but you can read my reviews on them herelow fodmap bone broth1

So beyond all the things people are claiming bone broth is capable of doing for our health, there’s one thing that is for certain – I’m hearing several people say they feel good after drinking it.  That lead me to create a low-FODMAP bone broth recipe to try at home and guess what.  I really enjoyed it.  I liked the taste and I also felt it calmed my insides during a recent bout with IBS.  I had been slightly distended for a couple days but after drinking the broth, I felt less tension in my abdomen and by evening my stomach was back to it’s normal size.  Yes it’s possible something else could have tamed my insides or it might have just been the fact that I took a moment out to calmly sip the warm broth.  Either way, I have more bone broth leftover and I will be drinking it again soon.

low fodmap bone broth2

Consider trying this recipe to have bone broth on hand for when your gut needs a little boost.  You just need a couple ingredients, an oven and a slow cooker.  If you’re not sure about bone broth, I have found chicken soup to be very helpful when my gut is not doing so hot, and a few studies back up chicken soup’s medicinal value, possibly from the combination of nutrient-dense chicken and vegetables.  You can always make your own low-FODMAP chicken broth, stock or soup at home.  If you try making any other bone broth recipes make sure not to include high-FODMAPs  that are most commonly found in the ingredients like onions, mushrooms, garlic, cider vinegar and honey.

low fodmap bone broth3

Low-FODMAP Bone Broth

Makes 5 cups (40 ounces) or more, depending on how much water you use

  • 1 pound beef bones – preferably from 100% grass fed, pasture raised cattle that are hormone and antibiotic free.  I only used brisket bones but you can use one type of bone or a mixture.
  • 1 tablespoon olive oil
  • 2 bay leaves
  • 1 tablespoon peppercorns
  • 1 teaspoon turmeric
  • 2 tablespoons rice wine vinegar
  • 1 medium carrot
  • 1 stalk celery*
  1. Preheat oven to 400°F.
  2. Place bones on a baking sheet and coat all sides with olive oil.  Place in oven and roast for 1 hour, turning once.
  3. Meanwhile, cut off ends of celery and cut into chunks.  Cut off ends of carrot, peel and cut into chunks.
  4. Remove bones from oven and place in a slow cooker.  Add in carrot, celery, bay leaves, peppercorns, turmeric (anti-inflammatory spice), vinegar, carrot and celery.  Stir to combine.  Cover with enough water to cover all ingredients and cook for 8-10 hours.
  5. Remove cover from slow cooker and skim off fat.  Place a strainer over a large bowl and pour bone broth through strainer, throwing away vegetables and bones.  You may also keep meat from bones to make a soup or add to stir fry.
  6. Place broth in canning jars and store in refrigerator for 4-5 days or pour into 1-cup muffin trays and place in freezer until frozen.  Then pop out and place into bags and record date cooked; freeze for up to 2 months.

*A low-FODMAP per person serving for celery is a 1/4 medium stalk.

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Be good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

colleen frnacioli


Low-FODMAP Holiday Side Dish: Creamy Rosemary Polenta

Empty cookbook for Christmas recipes on wooden table

Just because you’re following the low-FODMAP diet, doesn’t mean you can’t make dishes that both you and your guests can enjoy!  Whether you are hosting at your place or going to a potluck, I’ve got a few delicious low-FODMAP holiday recipes for you that everyone else will love too.  This week I shared my recipe for low-FODMAP Chocolate and Pecan Bread Pudding – it’s gluten-free, dairy free and delectable!  See it here.  And try this low-FODMAP Lemon Olive Oil Cake!

Need a hearty side dish?  You’ll love my low-FODMAP Creamy Rosemary Polenta.  It’s great paired with poultry, fish or vegetarian dishes.  I love the the aroma of rosemary along with the truffle salt and the creaminess of the polenta and Parmesan cheese.  Mmm-mm! Add more cheese if you desire!

Low-FODMAP Creamy Rosemary Polenta

Serves 12


  • 2 ¾ cups low-FODMAP chicken broth
  • 2 cups water
  • 1 1/2 cups lactose-free milk
  • 1/2 tablespoon chopped fresh rosemary
  • 1 teaspoon truffle salt
  • 1 1/2 cups non-GMO yellow cornmeal
  • 1 tablespoon butter
  • ¾ cup shredded Parmesan cheese
  • freshly ground black pepper

low fodmap rosemary polenta copy

  1. Place chicken broth, water, milk, rosemary and salt into a saucepan. Bring to a boil. Once boiling reduce heat to low and gradually whisk in cornmeal, stirring often to prevent lumps, about 15 minutes. Remove from heat, and stir in the Parmesan cheese until well combined.
  2. Preheat oven to 375°F. Grease a small casserole dish, about 2-quarts. Using a spatula, remove polenta from saucepan and add to casserole dish, spreading evenly in the dish. Sprinkle top with freshly ground black pepper, as much as desired.
  3. Bake until polenta is bubbling and slightly brown on top and along edges; about 30 minutes.  Sprinkle with more Parmesan cheese and freshly ground black pepper if desired.

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Have a great rest of your day!

Colleen Francioli

colleen frnacioliCertified Nutritionist Consultant


Pumpkin Spice Cupcakes with Vegan Frosting – low-FODMAP

Happy Halloween!

I hope you all have a safe and happy Halloween today!  Here’s a sweet recipe that’s perfect for the Fall: Pumpkin Spice Cupcakes with Buttercream Frosting – yum is the only word you need to know (wheat-free, gluten-free, lactose-free, nut-free)!  I used the batter to make mini cupcakes (my recipe will make 24 regular-sized cupcakes) and for a ghoulish look, the frosting wasn’t chilled beforehand which created the canvas for my scary melted ghost faces (using black decorating gel).   The Buttercream Frosting does not contain lactose and it also happens to be vegan.

Pumpkin Spice Cupcakes

Servings 24


  1. Preheat oven to 350°F.
  2. Using a stand mixer, on medium speed, cream butter and sugars together until fluffy. Add in pumpkin, egg and vanilla extract.
  3. In a medium-sized bowl stir together flour, baking soda, baking powder, cinnamon and salt. Combine with butter-sugar mixture on low speed.
  4. Using a non-stick, un-greased cupcake or muffin pan, fill cups 2/3 full with batter.
  5. Bake for about 12 minutes until a toothpick inserted into the center of a cupcake comes out clean. Remove cupcakes from pan and transfer to racks to cool. Let cool for at least 30 minutes, then frost with Buttercream Lactose-Free Frosting (recipe below!).

Buttercream Lactose-Free Frosting

This lactose-free, vegan frosting is so yummy and it’s also vegan! Use it on a variety of cupcakes, cakes, pumpkin bread, or pumpkin cookies.


Makes 1 1/4 cups

  • 1/2 cup lactose-free organic margarine (like Earth Balance Original)
  • 2 cups confectioners’ sugar
  • 1/2 teaspoon vanilla extract
  • 1 tablespoon plain unsweetened almond milk
  • 1/2 tablespoon plain lactose-free yogurt

Using a stand mixer or an electric hand mixer with a large mixing bowl, cream margarine at a low speed and gradually add in confectioners’ sugar, until combined. Setting speed to high, add remaining ingredients, and beat until smooth and creamy. Be sure to chill first for 30 minutes – 1 hour before using.

*I use Earth Balance Buttery Spread and one item in the ingredients that could be questionable is the pea protein.  It’s not been analyzed yet for FODMAP content, however, it is located toward the end of the ingredients so it shouldn’t be present in high amounts (which is a good rule of thumb to follow when reading labels for the low-FODMAP diet).  Personally, I’ve not had any issues with Earth Balance.

Hope you enjoy!  Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Have a great rest of your weekend!

Colleen Francioli

colleen frnacioliCertified Nutritionist Consultant

Low-FODMAP Recipes with Ian’s Panko Breadcrumbs!

If you recently purchased my FODMAP Life Starter Box then you would be enjoying Ian’s Allergy-Friendly Gluten-Free Panko Breadcrumbs right about now!  If you want to be a part of the next box, make sure to sign up for my email newsletter!

ian's gluten free panko

So getting back to Ian’s Panko Breadcrumbs – my my these are so delicious.  I’ve used them in low-FODMAP dishes on fish and for chicken parmesan but there’s so many more things you can do with them!  Here’s some low-FODMAP ideas you can try for your next meal!

Ian’s Panko Breadcrumbs do not have wheat or gluten, milk or casein, eggs or nuts!

Be sure to check out Ian’s Panko Breadcrumbs on their website, like them on Facebook and follow them on Instagram!


Zucchini is low in FODMAPs.  Cut up a zucchini into quarters.  Scramble an egg and dip zucchini into the egg and then into a shallow bowl filled with Ian’s Panko Breadcrumbs, black pepper and oregano.  Lightly fry in a pan with olive oil.  Pair with a lactose-free ranch dressing recipe (be sure to omit the garlic!).

Parmesan Crusted Chicken is so easy to make.  Try this recipe I found on Yummly and use Ian’s Panko Breadcrumbs.  I would use a natural brand of mayonnaise like Sir Kensington instead of Hellmann’s (you don’t need soybean oil and modified corn starch in your mayo) but that’s just how I roll 🙂

Lobster Macaroni and Cheese is one of my favorites.  Try out my recipe and then sprinkle Ian’s Panko Breadcrumbs on top!

Salmon Cakes – salmon like most proteins is low in FODMAPs (an example of a protein not low in FODMAPs would be sausage that has added FODMAPs like apples, raisins or meatballs with added breadcrumbs that are not wheat-free, gluten-free).  Salmon cakes are very easy to make and Ian’s Panko Breadcrumbs make a great compliment.

salmon cakes FODMAP Life copy2

For the salmon cakes you will need:

  • 1/4 cup Ian’s Panko Breadcrumbs
  • 1 pound skinless salmon fillet
  • 2 tablespoons lemon juice
  • green tips of two scallions
  • 2 tablespoons Dijon mustard
  • 1 tablespoon olive or coconut oil
  • 7 ounces lactose-free sour cream
  • a few sprigs of fresh dill

For the salmon cakes:

  1. In a food processor, pulse the salmon, green tips of scallions, 1 tablespoon lemon juice, mustard, ½ teaspoon salt, and ¼ teaspoon pepper until coarsely chopped.
  2. Mix in the bread crumbs and form into 7-8 patties.
  3. Heat the olive oil in a large nonstick skillet over medium heat. Cook patties until opaque throughout, about 2 minutes per side. Top with a dollop of sour cream and finely chopped scallions. Serve with a side salad.

For the topping:

In your food processor combine dill, sour cream, lemon juice, and a pinch of salt.  Pulse until blended and dollop onto salmon cakes.  Serve alone or with a side salad.

This recipe was originally written by Lauren Hendrickson and adapted to be low-FODMAP.

Buy Ian’s Panko Breadcrumbs at your local natural foods store or here on Amazon!

Enjoy and let me know what you’ve made with your Ian’s Panko Breadcrumbs! ~Colleen


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