Low Fodmap Applesauce Muffins

Do You Need a Quick Lunchbox Muffin?

Low fodmap applesauce muffins are from a recipe I borrowed and tweaked to suit  my fodmap IBS guidelines. It comes from a favorite web site of mine – Lisa Leake’s 100daysofrealfood.com – that features using only unprocessed and organic foods. She poses a 100 day challenge to her viewers to eat unprocessed food for 100 days. I told my students if they went on her web site (I teach college English to Freshmen and sophomores) and did a seven day unprocessed food challenge, kept a diary and wrote a commentary about their experience, they would get an A grade comparable to a quiz grade. I was surprised this was a popular choice. I was even more surprised to read the many remarkable diaries written by students who fell in love with organic unprocessed food.

Doing More Tweaking for IBS

Organic and unprocessed as these muffins originally were, the IBS Kitchn website must tweak even more for low fodmap and IBS safe choices. For example, whole wheat flour is too high fiber even if an IBS person can tolerate wheat. I substitute AP flour. For those with an intolerance for Fructan, a fodmap in wheat, I suggest GF flour, Also, yogurt is is sometimes an issue. If so, just use the larger amount of butter and eliminate the yogurt altogether. Finally, I also substituted maple syrup for Lisa’s use of honey because honey is a high fodmap food and maple syrup is not. These substitutions do not affect the outcome of these delicious , fluffy muffins.

Low Fodmap Carrot Applesauce Banana Muffins

Ingredients:

1 1/2 cups AP flour or for low fodmap, use King Arthur Measure for Measure GF flour

1 tsp. baking soda

1 tsp. ground cinnamon

1/2 tsp. ground ginger

1/2 tsp salt

1/2 cup softened butter or 1/4 cup butter and 1/4 cup Greek yogurt(vanilla)

1/2 cup maple syrup or 1/2 cup brown or white sugar

1 large organic egg

1 tsp. pure vanilla extract

1 cup slightly sweetened applesauce (or homemade apple or peach sauce)

3/4 cup shredded carrots (finely grated)

1 banana, mashed up

Instructions:

Preheat your oven to 350 degrees F. 

Line your 12 cup muffin pan with paper, foil, or silicone liners and set aside. In a medium bowl whisk together the flour, baking soda, salt, and spices.

In a large stand up mixer fitted with a whisk or beaters, mix the softened butter, brown sugar or honey, egg, vanilla and yogurt (if you are using it) together on medium speed.

Turn the mixer down to low speed and slowly add in the dry ingredients of flour, baking soda, salt and spices until the mixture is well combined. I usually have to stop the mixer and clean off the beaters before continuing until all the flour mixture is added.

Stop the mixer. The batter at this point becomes fairly thick. Don’t panic. Instead prepare the applesauce. if making from scratch.

Here is how to make the homemade applesauce or peach sauce.(If you are using store bought, just skip this step and continue to the next step.) Peel and core two or three apples or peaches and cut up into slices. Put into a small frying pan with 1/4 cup water and 1 tbsp of sugar. Cook on medium until soft, water has reduced slightly and fruit is mashable. Whirl applesauce in a food processor. Then measure out one cup of sauce. Save the rest for your next batch of muffins. Sauce freezes well in a small plastic container.

Using a rubber spatula, fold in the carrots, applesauce and the mashed up banana.

Keep folding until the batter lightens up and becomes moist. At that point you are ready to scoop the batter into the paper liners, making sure to divide it evenly among the paper cups. I sometimes have to take from one too big one to bolster a too small one. This might call for finger licking, but I never tell and the oven kills all germs. Yay.

Now slip your lovely pan of muffins into the oven and set your timer for 22 minutes. Make sure the muffins are done, but still moist, and golden brown on top. I use a toothpick to test. Because of the mashed banana in there, the tooth pick will still be slightly damp, but not loaded with batter.

When the muffins are done, remove the pan and place it on a rack for 10 minutes to cool. Then remove the muffins from the pan to the rack and keep them there until they are totally cool. At this point you can freeze them in a large freezer bag and take them out whenever you want one. 20 seconds in the microwave defrosts them perfectly.

OR you can eat two or three right now at your kitchen table with butter and raspberry jam while looking at the springtime outside your window.

Low Fodmap Applesauce Muffins

Low fodmap applesauce muffins have carrot and banana as well. They are moist, flavorful and delicious, but safe for IBS folk to eat.

Print Recipe Pin Recipe

Prep Time 38 minutes mins

Cook Time 22 minutes mins

Total Time 1 hour hr

Course Breakfast

Cuisine American

Servings 12 muffins

Ingredients

  

• 1 1/2 cup white AP flour or King Arthur Measure for Measure GF flour I used Trader Joe
• 1 tsp baking soda
• 1 tsp cinnamon
• 1/2 tsp ginger
• 1/2 cup softened organic butter or 1/4 cup butter and 1/4 cup vanilla greek yogurt
• 1/2 cup maple syrup or 1/2 cup brown or white sugar
• 1 firm banana
• 1 cup applesauce (or peach sauce) homemade if possible. Instructions below.
• 1 lg organic egg
• 1 tsp pure vanilla extract
• 3/4 cup finely grated carrots (or substitute grated zucchini)
• 1/2 tsp salt

Instructions

 

• Line your 12 cup muffin tin with cupcake liners. Preheat your oven to 350 degrees F.
• In a medium bowl whisk together the flour, baking soda, salt, and spices. In a large stand up mixer fitted with a paddle, mix the softened butter, maple syrup or sugar, egg, vanilla and yogurt (if you are using it) together on medium speed.
• Turn the mixer down to low speed and slowly add in the dry ingredients of flour, baking soda, salt and spices until the mixture is well combined. I usually have to stop the mixer and clean off the paddle or beaters before continuing until all the flour mixture is added.
• Stop the mixer. Clean off the paddle or beaters and add that batter to the bowl. The batter at this point becomes fairly thick. Don't panic. Instead prepare the applesauce. if making from scratch.
• Here is how to make the homemade applesauce (or can substitute peaches).If you are using store bought, just skip this step and continue to the next step.) Peel and core your apple or peach and cut up into slices. Put into a small frying pan with 1/4 cup water and 1 tbsp of sugar. Cook on medium until soft, water has reduced slightly and fruit is mashable. Whirl applesauce in a food processor. If you don't have a food processor, use a blender or a potato masher. Whatever will mash it up!Then measure out one cup of sauce. Save the rest for your next batch of muffins. Sauce freezes well in a small plastic container.
• Using a rubber spatula, fold in the carrots,applesauce and mashed up banana to the batter. As you fold, the batter lightens up and becomes thinner. Keep folding until the batter lightens up. At that point you are ready to scoop the batter into the paper liners, making sure to divide it evenly among the paper cups. I sometimes have to take from one too big one to bolster a too small one. This might call for finger licking, but I never tell and the oven kills all germs. Yay.
• Now slip your lovely pan of muffins into the oven and set your timer for 22 minutes. Make sure the muffins are done, but still moist, and golden brown on top. I use a toothpick to test. Because of the mashed banana in there, the tooth pick will still be slightly damp, but not loaded with batter.
• When the muffins are done, remove the pan and place it on a rack for 10 minutes to cool. Then remove the muffins from the pan to the rack and keep them there until they are totally cool. At this point you can freeze them in a large freezer bag and take them out whenever you want one. 20 seconds in the microwave defrosts them perfectly.

Keyword low fodmap muffins