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

Directions

  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.

Ingredients

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
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Banana Bread: The Sequel. Low-FODMAP Banana-Carrot Bread

By Anna Lewin, FODMAP Journey

I promise I don’t make banana bread ALL the time! But the Banana-Sultana Bread I made was pretty delicious (if I do say so myself!) so there was only one thing to do – make it again! But this time…Banana-Carrot Bread. Warning: More-ish…

Low-FODMAP Banana-Carrot Bread - makes you go 'mmm'
Low-FODMAP Banana-Carrot Bread – makes you go ‘mmm’

This is my adapted version of a recipe from one of the booklets I received from the dietitian when I first started on the diet, courtesy of King’s College London. Their recipes ‘keep it simple’ – now that sounds familiar… very much my approach! 🙂

Time to cool off...
Time to cool off…

Ingredients:
250g gluten-free self-raising flour
1 tsp baking powder
1 tsp mixed spice
125g grated carrot
4 bananas
2 eggs
1 tbsp golden syrup
100ml vegetable oil
Scattering of pumpkin seeds

Sliced and ready to eat/freeze!
Sliced and ready to eat/freeze!

1. Pre-heat the oven to 180C. Mash the bananas, then mix with the golden syrup.
2. Add to this the eggs (already whisked) and the oil. Mix everything together.
3. Add the flour and baking powder, mixing well. Finally, add the carrots and mixed spice.
4. Then pop the mixture into a lined/greased loaf tin, scattering the pumpkin seeds on top. Into the oven it goes…
5. 40 minutes later (or until cooked), take out the oven. Then allow the bread to cool – taking out of the tin after a couple of minutes of cooling.
6. When cool enough to slice (or for as long as you can wait), enjoy a taste while it’s still warm (nothing beats it!).
7. Store in an airtight tin or freeze, to enjoy again and again – I sliced before freezing for an easier life, as with the Nana-Sultana Bread!

You can see the orange tint that the bread has – and it’s all natural! The banana/carrot/mixed spice combo is a good’un. A minimal-prep, maximum flavour recipe – oh and your kitchen will smell divine!

Enjoy! xo

Banana-Sultana Bread: Low-FODMAP Recipe

By Anna Lewin, FODMAP Journey

*Before I begin, please note: This recipe contains sultanas – there is differing information about the FODMAP content of sultanas, and further investigation is yet to be carried out. If in doubt, replace with dried cranberries, or another suitable FODMAP-friendly fruit.

This banana bread is everything banana bread should be: BANANA-TASTIC!

Get in my tum!
Get in my tum!

The recipe is from one of the booklets I received from the dietitian when I first started on the diet, courtesy of King’s College London, and one I have to share as it’s just so yum! It ticks all the boxes; adaptable,  low-FODMAP, simple, quick to make, inexpensive, freezable, and very more-ish! I added my own little touch with the lemon juice and poppy seeds…

With added lemon juice and poppy seeds...
With added lemon juice and poppy seeds…

Ingredients:
250g gluten-free self-raising flour
1 tsp baking powder
125g sultanas*
4 bananas
2 eggs
1 tbsp golden syrup
100ml vegetable oil

To add after cooking (optional):
A healthy dash of lemon juice
A sprinkling of poppy seeds

Sliced and ready to freeze, or eat...
Sliced and ready to freeze, or eat…

1. Pre-heat the oven to 180C. Mash the bananas, then mix with the golden syrup.
2. Add to this the eggs (already whisked) and the oil. Mix everything together.
3. Add the dry ingredients, mixing well.
4. Then pop the mixture into a lined/greased loaf tin. Into the oven it goes…
5. 40 minutes  later (or until cooked), take out the oven. Add the lemon juice and poppy seeds at this point. Then allow the bread to cool – taking out of the tin after a couple of minutes of cooling.
6. When cool enough to slice (or for as long as you can wait), enjoy a taste while it’s still warm (nothing beats it!) I had a slice (or two) with peanut butter and sliced fresh strawberries (with a nice cuppa, of course).
7. Store in an airtight tin or freeze, to enjoy again and again – I sliced before freezing for an easier life!

Homemade low-FODMAP banana bread with peanut butter and strawberries - delicious!
Homemade low-FODMAP banana bread with peanut butter and strawberries – delicious!

Something tells me I’ll be making more of this…
Happy Banana-Breading! xo

Low-FODMAP, Gluten-Free, Lactose-Free Blueberry Muffins

fodmap life gluten free lactose free muffinsI adapted this recipe from the Food Network and was very happy with the results!  To make these Blueberry Muffins I swapped out agave nectar for maple syrup and canola oil for coconut oil.  This is a low-FODMAP recipe and also lactose-free as rice milk is used.

Ingredients
2 cups gluten-free all-purpose baking flour (I used the Bob’s Red Mill brand)
2 teaspoons baking powder
2 teaspoons baking soda
1 teaspoon kosher salt
1 teaspoon xanthan gum
1 teaspoon ground cinnamon
1/2 cup unrefined organic coconut oil
2/3 cup Grade A organic maple syrup
2/3 cup rice milk
1 tablespoon alcohol-free vanilla extract
1 cup fresh organic blueberries

Directions
Preheat the oven to 325 degrees F. You can line a standard 12-cup muffin tin with paper liners or I use Williams-Sonoma Goldtouch® Nonstick Muffin pan without liners.

In a medium bowl, whisk together the flour, baking powder, baking soda, salt, xanthan gum, and cinnamon. Add the oil, maple syrup, rice milk, and vanilla to the dry ingredients and stir until the batter is smooth. Using a plastic spatula, gently fold in the blueberries just until they are evenly distributed throughout the batter.

Pour 1/3 cup of the batter into each prepared cup, almost filling the cup. Bake the muffins on the center rack for 22 minutes, rotating the pan 180 degrees after 15 minutes. The muffin will bounce slightly when pressed and a toothpick inserted in the center will come out clean.

Let the muffins stand for 15 minutes, then transfer to a wire rack and cool completely. Store the muffins in an airtight container at room temperature for up to 3 days.

You can see the original recipe here.

Have a healthy day!  ~ Colleen

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Low Fodmap Peanut Butter Cookies!

These cookies are so delicious!  They work with the low fodmap diet, are wheat free, gluten free, soy free and lactose free!  It’s an especially helpful recipe for celiac disease, irritable bowel syndrome, inflammatory bowel disease and other digestive disorders as well as those with auto-immune diseases like Hashimoto’s.

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The cookies are very easy and quick to make.  Bake them for your kids, have them as a snack to enjoy at work or while on the run. Enjoy!

Preheat your oven to 350 degrees fahrenheit.

Ingredientslow fodmap wheat free gluten free peanut butter cookies

  • 1 C organic peanut butter
  • 1 C organic sugar
  • 1 tsp organic pure vanilla extract
  • 1 TB organic maple syrup
  • 1 large egg
  • Coarse Himalayan sea salt (optional)

Directions

  • Use a medium-sized bowl and mix together the peanut butter, sugar, vanilla extract, maple syrup, and egg.  Spoon out about a tablespoon of dough for each cookie and place on an un-greased cookie sheet, about one inch apart.  Use the prongs of a fork to gently press down and flatten the cookie.  Press down again about a quarter clockwise to make what’s called a crosshatch pattern.  Optional – lightly sprinkle salt on top of the cookies.
  • Bake for five minutes, then turn the cookie sheet 180 degrees and continue baking.  Check on your cookies about five minutes later – they should be golden brown around the edges.

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