FODMAP Life Recipe Challenge: Chocolate Teff Chia Cupcakes, Low-FODMAP, Vegan, Nut-free

Welcome to another FODMAP Life Recipe Challenge!  I held my first recipe with Deniz of Fructopia and loved what she created from just five items.  Her recipe was not only healthy but very creative and you can take a look at it here.

So the way my recipe challenge works is I give another blogger who writes about the low-FODMAP diet and/or IBS, five low-FODMAP ingredients.  They then have to use at least three of the five ingredients and come up with a low-FODMAP recipe, take some pictures and write a blog post.  I really love holding these challenges because it’s a great way to show everyone else who is trying out the diet that it’s not that hard to make flavorful and satisfying low-FODMAP dishes. There are many great choices for low-FODMAP foods so don’t feel like your limited.  Yes you just may miss some things you are accustomed to having (and you might be able to have some of them again) but I bet there’s a world of food and flavor combinations you’ve yet to try!

Need a book to help you on your low-FODMAP journey?  Check out our books:

The Everything Guide To The Low-Fodmap Diet: A Healthy Plan for Managing IBS and Other Digestive Disorders

The Everything Low-FODMAP Diet Cookbook


So for this recipe challenge I contacted sisters Dr. Bolen and Kathleen Bradley (check out their new low-FODMAP e-course here) and asked them to give me at least five ingredients and I in return gave them five.  Here is what Kathleen said: “I call this ‘frosting season’ as everyone I love seems to have a birthday this month.  So my list for you is reflective of the ingredients that are jumping around in my head right now: cacao powder, pure Stevia (liquid or powder), Teff flour, orange, lentils.”  From that list I used and created Chocolate Teff Chia Cupcakes using cacao powder, Stevia, teff flour and lentils.  I had a lot of fun and experimented with three different recipes for frosting and made two different cupcake batters and the final end result was so luxuriously good!

My list for the ladies was:

  1. Tempeh
  2. Zucchini
  3. Walnuts
  4. Red bell pepper
  5. Tamari

I can’t wait to see what Dr. Bolen and Kathleen make!  We are both posting our recipes on the same day so it’ll be a surprise for us all.  If you want to take part in a future FODMAP Life Recipe Challenge just drop me a line!

low fodmap chocolate teff cupcakes

Chocolate Teff Chia Cupcakes -Low-FODMAP, Vegan, Nut-free

Makes 7 cupcakes (double recipe if needed)


  • ¼ cup tapioca flour
  • 1 ½ cups teff flour
  • ½ teaspoon baking powder
  • ¾ teaspoon baking soda
  • 1/8 cup cocoa powder
  • 1 tablespoon psyllium seed husks
  • ½ teaspoon sea salt
  • 2 medium bananas, mashed
  • ½ cup canned lentils, rinsed and drained
  • 2 tablespoons chia seeds
  • ½ teaspoon alcohol-free vanilla extract
  • 1/2 teaspoon liquid stevia
  • ½ cup coconut oil melted at room temperature

Frosting Ingredients

  • 1 tablespoon coconut cream from a can (not “lite”)
  • 1/2 cup SunButter (creamy)
  • 1/4 stick vegan margarine or butter 
  • 1/2 teaspoon alcohol-free vanilla extract
  • 1 cup powdered sugar

low fodmap chocolate teff cupcakes2Directions

  1. Take a can of coconut cream and put it in your refrigerator, turned upside down.  Refrigerate overnight so cream can separate from liquid.
  2. Preheat oven to 350 degrees F.
  3. In a medium sized bowl, sift flours, baking soda, baking powder, cocoa powder, psyllium seed husks and sea salt.  Add ingredients to an electric mixer with a whisk attachment.
  4. In a food processor or NutriBullet, add in bananas, lentils (make sure they are from a can, rinsed and drained), chia seeds, vanilla extract and liquid stevia. Pulse a few times to combine.  Remove container from food processor or blender and stir in coconut oil.  Stir mixture into bowl of electric mixer with dry ingredients and mix until cake dough is formed.
  5. Spread batter into cupcake pan and bake for 28-30 minutes, or until a knife inserted comes out clean. Remove cake from oven and let cool for 15 minutes. Let cool before adding frosting.
  6. To frost: Add coconut cream, SunButter, margarine or butter, extract and powdered sugar to bowl of an electric mixer and beat on high speed for 15-30 seconds or until well combined.  Place frosting in a frosting bag and pip frosting onto cupcakes.  Enjoy!

Notes: Frosting recipe was adapted from SunButter’s site and instead of half and half I used coconut cream (a great replacement for some other recipes where half and half or cream is called out).  Also, since I had never made a chocolate teff cake before I needed some inspiration!  So I adapted the recipe here from and then changed it up quite a bit.

Colleen Post 3 (1)

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

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Low-FODMAP Recipe Challenge with Deniz of Fructopia!

Hello out there! I know it’s been a while since I have written a post, but life is so busy lately.  Hate to sound corny but I am truly living the phrase “when it rains it pours” but it a very positive way!  Lots of great things happening on my end and I hope with you too.

I especially hope you are eating well, remembering to stay hydrated (champagne doesn’t count) and taking time out for yourself (again, champagne doesn’t count 🙂 ) like taking a walk, meditating, trying some yoga, eyeing that dress that keeps getting remarketed to you from Revolve Clothing and every time you click it’s not in your size any longer…hmmm. No really, I mean it – good quality time for yourself is so important ESPECIALLY when you have IBS.

Learn more about the connection of IBS and your body with these beautiful infographics that myself and my designer Katie have created for you

Another great thing you can do for your body, mind and soul is cook more often at home.  Take the time to learn about new low-FODMAP spices and herbs you’ve never tasted or cooked with, new types of fruits and veggies, or maybe even cook your favorite meat in a different way.  There may seem to be many foods you can’t eat on this diet, but the way I see it, there are actually SO many ways to cook or bake!  I like this elimination diet so much not only because my clients are feeling better then they have in years but also, I see more people are beginning to cook healthier.

I love developing new recipes and taking pictures of them too.  Here’s a fact you may not know – I started my career as a photographer! (More on that later).  So I really love food blogs sprinkled with delicious dishes and gorgeous photos and I especially love reading blogs about wellness and digestive health.  If you are following the low-FODMAP diet, one beautiful blog to check out is Fructopia by Deniz in Germany.

Deniz of Fructopia

Deniz’s story is like mine – we both have past lives working for agencies and we’ve both been pulled in different directions when it came to our diagnosis.  Deniz suffers occasionally from fructose malabsorption but she once suffered greatly.  She was finally diagnosed five years ago with fructose malabsorption and subsequently soon after learned how changing her diet could change her world.  You have to go and check out her website to learn more about fructose malabsorption, check out her beautiful photos and recipes and if you speak German, check out her book!  Deniz hopes her blog is “an inspiration for you to find your own way how to better handle fructose malabsorption.”

So more about the challenge and why I am talking about Deniz.

A couple weeks back after the lovely Julie at CalmBellyKitchen invited myself and the ever-awesome Anna from FODMAPJourney to do the first ever #21dayfodmapchallenge on Instagram, I started thinking of other recipe challenges to do with the ladies of the low-FODMAP blogging world.  I contacted Deniz and asked her to give me at least five ingredients she likes for me to then choose and I would create a recipe for her and have her do the same for me.  She said: Right now I’m nuts about all kind of winter produce. I love sweet potato, spinach, hard cheese like pecorino and all kinds of fresh herbs like mint, parsley or cilantro.”  From that list I used sweet potatoes, spinach, cilantro, parsley and chose to add chicken instead of pork which is not a favorite of Deniz.

I hope you like the dish!  I picture vegans and vegetarians liking it for Thanksgiving or meat-eaters enjoying it anytime.  Don’t forget to head over to her site today to see what’s she has made for me!

I had a great time making this dish for Deniz!  Now having a baby means I can not always do things at the times I’d like, so I would’ve loved to make this dish during the day and photographed it with my professional SLR, in soft natural light, but the iPhone 6+ photos will have to do!

Chicken, Sweet Potato and Spinach Curry

low fodmap chicken sweet potato curry


Serves 4

  • 2 cups cubed sweet potatoes
  • 1/2 teaspoon salt, divided
  • 4 chicken thighs
  • 1/2 tablespoon safflower oil
  • 1 tablespoon freshly grated ginger
  • 1/2 can of coconut cream
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon cumin
  • 1/2 teaspoon coriander
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon chili powder
  • 2 tablespoons butter or vegan substitute
  • 1 cup chickpeas
  • 1 14.5 oz. can crushed tomatoes
  • 3 cups spinach
  • 2 tablespoons fresh cilantro
  • 1 tablespoon parsley
  1. Peel sweet potatoes and place in a saucepot. Fill pot with water so there will be just enough to cover sweet potatoes. Add 1/8 teaspoon salt. Bring to boiling. Add sweet potatoes, cover and cook for about 8-10 minutes or until just tender on outside but not completely tender throughout whole potato. When cool enough to handle, cut into chunks and set aside.
  2. Thoroughly drain and rinse can of chickpeas. Set aside. (On the low-FODMAP diet you can have up to a 1/2 cup of chickpeas, as long as they have been drained and thoroughly rinsed to rid them of any FODMAPs.  Canning allows the FODMAPs to leech out into the water – magical).
  3. Place chicken thighs with oil on medium-high heat in a saucepan. Sear chicken on both sides. Insides should still be slightly pink. Remove chicken from pan and place on a plate. Wipe pan clean with a paper towel.
  4. Return pan to stove and add in ginger. Allow to cook for about 2 minutes. Add in coconut cream, cinnamon, cumin, coriander, turmeric, chili pepper, butter and remaining salt. Stir until well combined. Mixture should go from white to golden orange. Add in chickpeas, tomatoes and chicken. Make sure chicken is sitting in middle of pan.
  5. Reduce heat to simmer and occasionally scoop up sauce from sides and baste chicken. About 5 minutes in, add spinach and sweet potatoes to outer edges of pan and gently stir to combine. Once chicken is cooked through, serve immediately with curry sauce and garnish with cilantro and parsley.

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