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.
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.