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Ready in:

20 minutes

Time to bake

25-28 minutes by 175 degrees

Good for:


Banana muffins- from FODMAP

I have borrowed this recipe from the book by Molly Tunitsky about essential FODMAP. It’s a really good inspiration- make sure you use gluten-free oats if you are gluten-free as well.

You can make your own gluten-free oat flour by pulsing gluten-free oats in your blender until you have the consistency of a coarse flour.


1 1/2 cup oat flour
1/2 cup gluten-free rolled oats
1 tbsp chia seeds
1 tsp baking soda
pinch of sea salt
1 tsp ground cinnamon
pinch of cardamon
1/2 cup coconut oil
3 unripe bananas middle-sized – mashed very well
2 eggs
1/3 cup raw cane sugar
1/4 cup maple syrup
1/2 tsp pure vanilla extract
1/2 cup chopped walnuts or pecans
1/3 cup blueberries


Step 1

Preheat oven to 175 degrees (325F) and line a muffin tin with paper liners.
Combine oat flour, oats,baking soda, salt, cinnamon, cardamon in a medium bowl and mix well.

Step 2

In a small microwave safe bowl heat the coconut oil. pour into a large mixing bowl with the sugar and maple syrup. Mix well and then add the 2 eggs, mashed bananas and vanilla.

Step 3

Add the dry ingredients to the wet and mix well. gently fold in the blueberries and nuts.

Step 4

Fill each muffin cup and bake between 25 and 30 minutes- depending on your oven.

Step 5

Leave to cool on the plate and then freeze or eat immediately


I freeze in bags of 2-3 and use them for traveling and lunch on the go. It helps with portion control and they stay nice and moist.
I buy and freeze blueberries in portions about 130 g fits a portion of muffins- I do not want to hunt for the ‘one’ fruit pieces in each muffin.
Sugar- i keep the sugar content as low as possible because of IBS, so you need to adjust the sweetness to your taste and allergies.
You can make your own oat flour by pulsing the rolled oats in your blender. That will work very well.
You can add more spices or things like pumpkin seeds, sesame seeds even a bit of grated carrot for color instead of fruit and nuts.

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