Low Carb FODMAP friendly Banana Chocolate Walnut Muffins

low carb low FODMAP banana chocolate muffins, diabetes friendly As you may know I have a complex relationship with food. Due to diabetes I have long term gastroparesis, which means many foods are off the menu as they cause pain, bloating, dumping of glucose and a variety of horrible tummy issues. I also suffer with gastric reflux disease and IBS. As this has all worsened over the years the Gastroenterologist has suggested a low FODMAP diet. I will post more info soon about this, but here is a great link. 

And to top it I have been low carb since November 2016. This was to try to rein my diabetes into better control and to lose a little weight – both of which this has made an amazing difference to. I was exploring the array of low carb options out there, including some commercial breads, and making my own. but with the Low FODMAP adventure, the low carb staples of almond and coconut flour, plus a lot of seeds, are off the menu for me now as well.

I am not doing all of this to be hipster, but to try and lessen the awful days I have with my stomach and type 1 diabetes. I have been occasionally making low carb banana chocolate pancakes which work really well, so today I thought, why not try turning that into a muffin of sorts? So I did! And here is the result.

low carb low FODMAP banana chocolate muffins, diabetes friendly

This is my first batch so I will refine this next time. I am also not a fine details cook, so the amounts with the nuts is an estimate – if you can have almond meal, I would add some of that in until you feel it is a good consistency. It was quite free flowing but held together if you know what I mean. I will try to video next time I make them, but experimentation is great, so have a play.

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Low Carb FODMAP friendly Banana Chocolate Walnut Muffins
These low carb, FODMAP friendly muffins are easy and quick. They are suitable for people with diabetes, or who have issues with stomach conditions restricting things like almond meal. They do contain nuts however.
low carb low FODMAP banana chocolate muffins, diabetes friendly
Prep Time 10 minutes
Cook Time 30-40 minutes
Passive Time 15 minutes
Servings
muffins
Ingredients
Prep Time 10 minutes
Cook Time 30-40 minutes
Passive Time 15 minutes
Servings
muffins
Ingredients
low carb low FODMAP banana chocolate muffins, diabetes friendly
Instructions
  1. Mush up the bananas with a stick blender
  2. Add the eggs, vanilla, cacao and baking powder and blend
  3. Crush the nuts with a blender or stick mixer and add to the mix
  4. Blend
  5. It will be runny but thickish, so if too runny, you need to add more of the nut meal. If you can have almonds, you could substitute or add a cup - cup and a half of almond meal. Remember my cup of walnuts is an estimate, so see how it looks as you go and add more meal if needed. I will try to remember to measure when I do this again!
Recipe Notes

I used both an individual ceramic terrine (small size) which worked really well, you could use pie dishes; plus a silicone muffin tray - which also worked well. Be sure to grease all dishes or trays well with olive oil or butter, and note that you need to rest these for a while before taking out of the trays. I used a knife to run around the edges before taking them out.

They are quite delicate but will hold together.

You can try an additional egg if they are falling apart too much. Some of mine split in the middle but that did not bother me as I added butter and then ate them like a sandwich!

For carbs I figured 2 bananas plus the cacao is about 40 grams total depending on size of bananas - so with 7 muffins that is about 6 grams per muffin.

Serve with butter or cream, or add some berries.

low carb low FODMAP banana chocolate muffins, diabetes friendly

low carb low FODMAP banana chocolate muffins, diabetes friendly

low carb low FODMAP banana chocolate muffins, diabetes friendly

low carb low FODMAP banana chocolate muffins, diabetes friendly

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