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Coconut Cacao Zucchini Bread (Gluten Free, low-FODMAP)

Written by themindfulpeanut on . Posted in Posts, Recipes.

Coconut Cacao Zucchini Bread (Gluten Free, low-FODMAP, Vegan Option)
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Coconut Cacao Zucchini Bread (Gluten Free, low-FODMAP, Vegan Option)

Course: Breakfast, Snacks, Dessert
Prep time

20

minutes
Cooking time

55

minutes

This easy bread uses pantry staples and is SO rich and decadent, a serving of healthy zucchini without the use of too much sugar!

Ingredients

  • 220g (1.5c) Zucchini/Courgette (Shredded)

  • 120g (1 c) GF SR Flour

  • 40g (1/2 c) Cacao Powder

  • 1/4 tsp Baking Powder

  • 1/4 tsp Salt

  • 100g (2/3 c) Chocolate (Cut up baking bar or chips)

  • 2 eggs (sub flax egg for Vegan)

  • 50ml (scant 1/4c) Oil

  • 100g (1/2 c) Sugar

  • 2 tbsp Coconut Milk (warmed)

  • 1 tsp Instant Coffee

  • 1 tsp Vanilla

  • Icing

  • 100g (1/2 c) Icing Sugar

  • 1 tsp Coconut Oil

  • 1 tbsp Water

Directions

  • Preheat oven to 160c Fan/350f. Prep a bread pan with nonstick spray or parchment paper.
  • Shred zucchini and place in paper towels or tea towel. Squeeze the living daylights out of it to release water. Set aside, you’ll be adding to the wet ingredients soon.
  • In larger bowl, Whisk Flour, Cacao, Baking Powder, Salt, & Chocolate Chips
  • In a separate bowl, dissolve the Instant Coffee into Warm (not too hot!) Milk. Then add Oil, Sugar, Vanilla, & Eggs – mix well.
  • Fold wet ingredients into dry ingredients.
  • Add mix to bread pan and bake for 45-55 min, depending on oven. I checked after 45 – but left it in for closer to 55.
  • Mix ingredients for Icing sugar. When loaf has cooled, apply to top with any remaining chocolate chips, if desired!
Vegan Tacos

Vegan Tacos with Gluten Free Sweet Potato Tortillas (low-FODMAP)

Written by themindfulpeanut on . Posted in Posts, Recipes.

Vegan Tacos with Gluten Free Sweet Potato Tortillas (low-FODMAP)
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Vegan Tacos with Gluten Free Sweet Potato Tortillas (low-FODMAP)

Course: Dinner, Lunch
Prep time

15

minutes
Cooking time

20

minutes

I’ve missed soft flour tortillas. Here you can make your own with only TWO simple ingredients! Along with Quorn and other low-FODMAP vegan ingredients, this is a tummy-safe Mexican dish the family will love.

Ingredients

  • Filling

  • 1 pkg Quorn meatless pieces (Baked tofu another great option!)

  • Avocado (mashed)

  • Peppers (yellow, red – use green sparingly if low-FOD)

  • Vegan cheese

  • Baby lettuce

  • Tomatoes

  • Lime

  • Cumin

  • Red Pepper Flakes

  • Taco Shells

  • 1 Mashed Sweet Potato (Oven for 1 hr or Microwave ~8 min)

  • Flour (GF varieties, I used Buckwheat!)

Directions

  • Cook sweet potato, mash and add approximately 1:1 amount of GF flour to mix. You’ll need a well-floured board to roll/press out mixture into desired tortilla size. Add tortilla to hot pan (no oil) and fry for 1-2 minutes each side until golden. Keep warm under towel while you prep the filling.
  • Saute peppers, tomatoes and Quorn mince, pieces (or Tofu) for 15 minutes. Flavoring saute mix with cumin, salt, & red pepper flakes
  • Add mix to taco shells, adding lettuce, cheese, & avocado mash. Pinch of salt and squeeze of a lime!

Notes

  • If the sweet potato mix is sticking to your hands or the board, use a bit more flour and gently pat them out to tortilla size, flipping as you go. I used a spatula to flip frequently to keep dough properly floured and non-stick. I used my hands to work into shape.

Baked Oat Flapjacks (Gluten Free, Vegan, low-FODMAP)

Written by themindfulpeanut on . Posted in Posts, Recipes, Uncategorized.

Baked Oat Flapjacks (Gluten Free, Vegan, low-FODMAP)
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Baked Oat Flapjacks (Gluten Free, Vegan, low-FODMAP)

Course: Snacks
Servings

10

servings
Prep time

10

minutes
Cooking time

15

minutes

These simple oat bars are a lovely afternoon snack or quick breakfast! They can replace the need to buy the store bought versions, and are super easy to whip up!

Ingredients

  • 1 Ripe Banana

  • 30g (scant 1/4 c) Peanut Butter (crunchy or smooth!)

  • 2 tbsp Maple Syrup

  • 1 Egg (or sub flax egg for Vegan)

  • 190g (scant 1.5 c) GF Oats

  • 1/4 tsp Baking Powder

  • Chocolate Chips (optional!)

Directions

  • Preheat oven to 160C fan/350F. Line an approx 8×8 tin with baking paper.
  • Mush banana with fork and add Peanut Butter, Maple Syrup, Egg. Combine well.
  • Fold in Oats, Baking Powder & Chocolate Chips (or any yummy add-ins like nuts, dried fruit – choose your own adventure)
  • Pour into pan, press mixture down and spread it out. Bake for 13-17 minutes until just golden at the edges.

Notes

  • I store mine in the fridge for up to a week! Warming them up a bit before serving.

Low FODMAP Eggplant Parmesan (Gluten Free, Vegan)

Written by themindfulpeanut on . Posted in Posts, Recipes.

I dive into the culinary wonderland of Low FODMAP Eggplant Parmesan. My recipe takes the classic favorite and gives it a gut-friendly twist, ensuring it’s suitable for those with sensitive stomachs. With carefully selected ingredients and mindful preparation techniques, my baked eggplant parmesan delivers all the flavor without the FODMAPs. From the crispy breaded eggplant slices to the savory marinara sauce and cheesy topping, each bite is a delicious ode to Italian comfort food. Follow along as I guide you through the step-by-step process of creating this mouthwatering dish, perfect for anyone seeking a low FODMAP alternative to a beloved classic.

Baked Eggplant Parmesan
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Baked Eggplant Parmesan

Course: Dinner
Prep time

30

minutes
Cooking time

40

minutes

You may call it eggplant or aubergine, but I call it delicious. This easy, no-fuss dinner feels like a treat eating your vegetables.

Ingredients

  • 1 Eggplant

  • GF Pasta

  • 2/3 cup Cheese of Choice, grated (I used a blend of vegan cheddar & parmesan)

  • Pasta Sauce of choice (or make your own, as follows!)

  • Egg (vegan: sub nut milk or a bit of olive oil – this is just for sticking breadcrumbs to eggplant)

  • Breadcrumbs (Gluten Free) Seasoned with Italian Spices, if desired

  • Easy Homemade Pasta Sauce

  • 1 Can Diced Tomatoes

  • 1 Can Tomato Puree (Passata)

  • 2 tbsp Italian Herbs (or 1 tbsp Basil, 1 tbsp Oregano)

  • 4 tbsp Garlic-infused oil (simply just crush a few garlic cloves and throw them in a bowl with olive oil to infuse!)

Directions

  • Preheat oven to 200C/400F. Prep a baking pan with parchment paper or a silpat.
  • Optional First Step: Cut Aubergine/Eggplant into rounds, about 1/2″ thick, salt both sides and let sit to release some water and bitterness for ~30 minutes.
  • If you did Step 1, rinse Eggplant and submerge rounds in egg, milk, or oil (depending on what you’re using). Then dip rounds in breadcrumbs. Place on baking sheet.
  • Bake Eggplant for 10 minutes, flip and bake another 10 minutes.
  • While Eggplant is baking, combine sauce ingredients and allow to simmer. Grate cheese, if needed.
  • Add an even layer of Sauce to bottom of a casserole dish. Place pre-baked eggplant rounds on top of sauce layer and use the rest of the sauce to cover each round. Add a light layer of cheese to each eggplant piece.
  • Bake an additional 15-20 minutes.
Vegan Tikka Marsala

Vegan Lentil Tikka Masala (Gluten Free, Vegan, low-FODMAP)

Written by themindfulpeanut on . Posted in Posts, Recipes.

Vegan Lentil Tikka Masala
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Vegan Lentil Tikka Masala

Course: Lunch, Dinner
Prep time

10

minutes
Cooking time

20

minutes

Easy vegan Tikka Masala using an easy low-FODMAP sauce mix, or make your own! Make it a SUPER simple dinner with Bay’s Kitchen Tikka Marsala Mix

Ingredients

  • Tikka Sauce

  • 1 can Tomato Puree

  • 1/2 can Coconut Cream

  • 3/4 cup Water

  • 1 tbsp ground Coriander

  • 2 tsp ground Cumin

  • 1 tsp Paprika

  • 1 tsp Ginger

  • 1/2 tsp Turmeric

  • 1/2 tsp Cayenne

  • 1 tsp Salt

  • 1/2 tsp Pepper

  • Vegetables

  • 1 Can Lentils (I used green, red is an option)

  • 1 Sweet Potato, cubed

  • 2 Carrots, diced

  • 1/2 cup Peas

  • 1/2 Bag of Spinach

Directions

  • Saute carrots, sweet potatoes, & peas for 15 minutes
  • Combined Coriander, Cumin, Paprika, Ginger, Turmeric, Cayenne, Salt & Pepper. Stir spices into sauteed vegetables
  • Add lentils, tomatoes, coconut cream & water to pan. Bring to a simmer and allow flavors to mix for 20 minutes.
  • Serve with fresh pita bread, basmati rice – or whatever you fancy!

Notes

  • If sauce is too thick for your liking, adding a touch of coconut milk helps! If too thin, allow to cook/further reduce before serving.

PB Chocochunk Cookies (Gluten free, Vegan)

Written by themindfulpeanut on . Posted in Posts, Recipes.

PB Chocochunk Cookies (Gluten free, Vegan)
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PB Chocochunk Cookies (Gluten free, Vegan)

Course: Snacks, Dessert
Servings

35

cookies
Prep time

10

minutes
Cooking time

10

minutes

These easy cookies are both quick to make and a quick to disappear! Brown sugar makes them pillowy while using crunchy PB will add texture that goes very well with the chunky chocolate.

Ingredients

  • 150g (1 cup) Dark Brown Sugar

  • 100g (2/3 cup) Butter (melted) (vegan)

  • 1 Egg (or vegan replacement – such as Chia/Flax Egg (1 tbsp & 3 tbsp water). OR 3 tbsp extra nut butter)

  • 1/2 tsp Vanilla

  • 300g (~1 1/4 cup) Peanut Butter

  • 1/2 tsp Salt

  • 225g (~1 2/3 cup) Self Rising Flour (GF)

  • 200g (~1 cup) Chocolate Chips/Chunks (Vegan, if desired)

Directions

  • Preheat oven to 180C/350F
  • Beat Sugar & Butter until smooth. Beat in Egg & Vanilla. Then beat in Peanut Butter
  • Fold in Salt and Flour (I always sift GF flour especially)
  • Cut up chocolate bar for chunky bits and/or fold in chocolate chips if using
  • Roll small balls and place on parchment. Bake for 10-12 minutes until just starting to get a bit of color.

Notes

  • Not pressing down rolled dough balls will make for about 30-40 perfectly small, two bite puffy cookies!

Anzac Biscuits (GF/Vegan/low-FODMAP)

Written by themindfulpeanut on . Posted in Posts, Recipes.

Anzac Biscuits (GF/Vegan/low-FODMAP)
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Anzac Biscuits (GF/Vegan/low-FODMAP)

Prep time

10

minutes
Cooking time

15

minutes

These pantry-friendly, simple Anzac biscuits are the perfect quick treat or afternoon snack.

Ingredients

  • 100g (2/3c) GF Self Rising Flour

  • 100g (2/3c) Oats

  • 100g (2/3c) Sugar

  • 70g (1/3c) Desiccated Coconut

  • 100g (2/3c) Butter (Vegan, if desired)

  • 2 tbsp Maple Syrup

Directions

  • Preheat oven to 160c fan (350F)
  • Mix flour, oats, sugar & coconut
  • Melt butter and add to dry ingredients along with maple syrup
  • Roll into 1 tbsp balls and flatten slightly on baking sheet
  • Bake for ~15 minutes

Notes

  • Adding some powdered ginger to a batch creates a lovely ginger biscuit!

Banana Bread Blondies with Cacao Swirl (Gluten Free, Vegan, Low-FODMAP)

Written by themindfulpeanut on . Posted in Posts, Recipes.

Banana Bread Blondies with Cacao Swirl (Gluten Free, Vegan, Low-FODMAP)
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Banana Bread Blondies with Cacao Swirl (Gluten Free, Vegan, Low-FODMAP)

Course: Snacks
Prep time

10

minutes
Cooking time

20

minutes

Reminiscent of true buttery blondies, but without oil or egg! These healthy bars are easy to make with simple pantry staples, and last for days in the fridge. A family-friendly favorite and easy snack or breakfast to adapt to any dietary need.

Ingredients

  • Wet

  • 3 Ripe Bananas

  • 120ml (1/2 cup) Maple Syrup

  • 6 tbsp Peanut Butter

  • 60ml (1/4 cup) Milk

  • Dry

  • 200g (~1.5 cups) Self-Rising GF Flour

  • 1 tbsp Cacao Powder

  • Walnuts, Chocolate chips (optional)

Directions

  • Preheat oven to 350F/160C Fan and prep a 9×9 (or so!) baking pan.
  • In a large bowl, mash Bananas well and add Maple Syrup, Peanut Butter and Milk.
  • In another bowl, measure out flour (I always like to sift GF flours especially)
  • Add Flour to Wet ingredients and mix well. Any add-in items can be incorporated here, or just in Cacao mix below.
  • Add about 2/3 batter to prepared pan, leaving 1/3 of the batter into bowl and add Cacao Powder to this portion, mix well.
  • Add spoonfuls of Cacao batter to the pan and use a knife to swirl batters together.
  • Bake
  • Bake for 20-25 minutes. 350F/160C Fan.