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4 BREAKFAST, BREADS, AND MUFFINS

 
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I’m a die-hard breakfast lover, and I completely agree with the famous phrase that calls it the most important meal of the day. If you can’t live without your morning meal, either, I’ve got you covered. This chapter features recipes for porridge, granola, and cereals, which make for easy breakfasts during the workweek—plus inventive ways to whip up low-FODMAP pancakes, waffles, and egg dishes on the weekends.

If you’re vegan, you’ll be glad to hear that many, if not most, of my recipes are vegan-friendly. The Tofu Scramble Rancheros is naturally vegan, and other recipes can easily be made dairy- and egg-free, too, like the Fluffy Blueberry Pancakes. If you’re looking for something lighter to enjoy with your morning coffee or tea, you’ll want to try my recipes for breads, muffins, and scones. (The Banana Bread and the quinoa-based Morning Glory Muffins are two of my favorites!) And, for a holiday treat, look no further than the gluten-free Cranberry Orange Scones.

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PUMPKIN PECAN GRANOLA

YIELD: 9 SERVINGS, 2/3 CUP (67 G) EACH

This granola is the perfect start to a crisp fall morning. Try not to overindulge, though: Since oats contain a moderate amount of FODMAPs, be sure to stick to the suggested serving size. Eat it by the handful or douse it with lactose-free milk and enjoy it as a breakfast cereal.

2 CUPS (160 G) QUICK-COOKING OATS (GLUTEN-FREE, IF NECESSARY)

2 CUPS (68 G) GLUTEN-FREE CRISPY RICE CEREAL (SUCH AS EREWHON—CHECK PRODUCT INGREDIENTS FOR FODMAPS)

1 CUP (102 G) QUINOA FLAKES

1/2 CUP (55 G) COARSELY CHOPPED PECANS

1/2 CUP (80 G) RAW PEPITAS (HULLED PUMPKIN SEEDS)

1 TEASPOON GROUND CINNAMON

1/2 TEASPOON GROUND GINGER

1/4 TEASPOON GROUND NUTMEG

1/8 TEASPOON GROUND CLOVES

1/4 TEASPOON SALT

1/2 CUP (120 ML) PURE MAPLE SYRUP

1/4 CUP (60 ML) CANOLA OIL OR OTHER NEUTRAL OIL

1/4 CUP (60 ML) WATER

Preheat the oven to 350°F (180°C, or gas mark 4). Line a rimmed baking sheet with parchment paper. In a large bowl, combine the oats, rice cereal, quinoa flakes, pecans, pepitas, cinnamon, ginger, nutmeg, ground cloves, and salt. In a small bowl, whisk together the maple syrup, canola oil, and water. Pour over the oat mixture and stir until all the oats, nuts, and seeds are coated.

Spread the mixture evenly on the prepared baking sheet. Bake for 30 minutes, stirring every 10 minutes, until lightly toasted. Let cool completely. Store in an airtight container for several weeks.

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VERY BERRY GRANOLA

YIELD: 6 SERVINGS, 3/4 CUP (75 G) EACH

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My husband loves my homemade granola and cereal and eats it nearly every day. This is one of his favorites: a delicious concoction that’s slowly baked until it’s super-crunchy and infused with berry flavor. For an extra hit of berry goodness, top it with fresh strawberries and blueberries. As with the Pumpkin Pecan Granola, stick to the suggested serving size so you don’t overdose on oats, which have moderate levels of FODMAPs.

2 CUPS (64 G) GLUTEN-FREE CRISPY RICE CEREAL (SUCH AS EREWHON—CHECK PRODUCT INGREDIENTS FOR FODMAPS)

1 1/2 CUPS (120 G) QUICK-COOKING OATS (GLUTEN-FREE IF NECESSARY)

1/2 CUP (60 G) CHOPPED WALNUTS

1/3 CUP (80 ML) WATER

1/3 CUP (67 G) SUGAR

1/4 TEASPOON SALT

2 TABLESPOONS (28 ML) WALNUT OIL

1 TABLESPOON (15 ML) RASPBERRY EXTRACT (IMITATION IS FINE)

Preheat the oven to 300°F (150°C, or gas mark 2). Line a large rimmed baking sheet with parchment paper. In a large bowl, mix together the rice cereal, oats, and walnuts.

Combine the water, sugar, and salt in a small saucepan over medium heat. Cook and stir until the sugar is dissolved. Remove the mixture from the heat. Stir in the walnut oil and raspberry extract. Pour into the oat mixture and stir until thoroughly combined.

Spread the mixture on the prepared baking sheet and bake for about 50 to 60 minutes or until dry and lightly toasted. Do not stir during the baking time! Let cool before breaking apart into chunks. Store in an airtight container for several weeks.

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PEANUT BUTTER OVERNIGHT QUINOA AND OATS

YIELD: 2 SERVINGS

Warm porridge is just the ticket on winter mornings, but in summer, I usually crave something cooler. Enter this overnight oats recipe! To keep the recipe low-FODMAP, I replaced half of the oats with quinoa flakes, which are generally more tolerable. I admit it: Sometimes I don’t care for the slightly bitter taste of quinoa flakes, but I don’t notice it at all in this flavorful recipe. I use powdered peanut butter here because it’s so much lower in fat, but regular peanut butter will work fine, too. And the chia seeds help make the mixture pleasantly thick and creamy.

1/2 CUP (40 G) QUICK-COOKING OATS (GLUTEN-FREE IF NECESSARY)

1/2 CUP (51 G) QUINOA FLAKES

2 TABLESPOONS (26 G) GROUND CHIA SEEDS

1/4 CUP (24 G) POWDERED PEANUT BUTTER (OR 2 TABLESPOONS, 32 G, NATURAL CREAMY PEANUT BUTTER)

1 1/4 CUPS (285 ML) LACTOSE-FREE OR NONDAIRY MILK

1 TABLESPOON (15 ML) PURE MAPLE SYRUP

1/4 TEASPOON PURE VANILLA EXTRACT

2 TEASPOONS MINI SEMISWEET CHOCOLATE CHIPS OR FINELY CHOPPED DARK CHOCOLATE IF TOLERATED (OPTIONAL)

Combine the oats, quinoa flakes, chia seeds, and powdered peanut butter in a bowl or a container with a lid. Pour in the milk, maple syrup, and vanilla. Stir well. Cover with the lid and refrigerate overnight. In the morning, stir in the chocolate chips and enjoy immediately.

Make it vegan! Use canned light coconut milk or other nondairy milk and use tolerable vegan chocolate in place of regular.

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BANANA OATMEAL PANCAKES

YIELD: 10 PANCAKES

Do you ever end up with a single lonely banana lingering in your fruit bowl at the end of the week? Don’t throw it away: Pair it with oatmeal and make these healthy, filling pancakes instead! All they need is a light drizzle of pure maple syrup—plus some chocolate for a decadent finishing touch. And they’re so easy to pull together on a busy Saturday morning.

1/2 CUP (113 G) MASHED RIPE BANANA (ABOUT 1 LARGE)

1 1/4 CUPS (285 ML) LACTOSE-FREE OR NONDAIRY MILK, DIVIDED

1 TABLESPOON (15 ML) CANOLA OIL OR OTHER NEUTRAL OIL

1 CUP (80 G) QUICK-COOKING OATS (GLUTEN-FREE IF NECESSARY)

1 CUP (162 G) BASIC FLOUR BLEND

1 TABLESPOON (14 G) BAKING POWDER

1 TEASPOON SUGAR

1/2 TEASPOON GROUND CINNAMON

1/4 TEASPOON SALT

2 TABLESPOONS (22 G) FINELY CHOPPED DARK CHOCOLATE (OR MINI SEMISWEET CHOCOLATE CHIPS, IF TOLERATED)

Heat an electric griddle to 375°F (190°C) or a stovetop griddle over medium heat. In a large bowl, combine the mashed banana, 1 cup (235 ml) of the milk, canola oil, and oats. Let the mixture sit for 5 to 10 minutes, allowing the oats to soak up the liquid. Then stir in the Basic Flour Blend, baking powder, sugar, cinnamon, and salt. Stir in the remaining 1/4 cup (60 ml) milk and the chopped dark chocolate. Add more milk, if necessary, to bring the batter to a pourable consistency.

For each pancake, pour 1/4 cup (60 ml) batter onto the griddle. Flip after a few minutes, when the bottom edges start to look dry. Cook until golden brown on the other side. Repeat with the remaining batter.

Make it vegan! Use canned coconut or other nondairy milk instead of lactosefree dairy milk and use a tolerable vegan chocolate in place of regular.

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FLUFFY BLUEBERRY PANCAKES

YIELD: 8 PANCAKES

These are quite possibly the best pancakes I’ve had, gluten-free or otherwise! They’re so moist and fluffy that they don’t really need syrup—although I always drizzle a little bit of maple syrup over mine anyway. And no specialty ingredients are required, either: Souring the milk with vinegar or lemon juice makes a quick lactose-free buttermilk substitute. And it’s simple to make a vegan version of these pancakes, too. What’s not to like?

1 CUP (235 ML) LACTOSE-FREE OR NONDAIRY MILK (SUCH AS CANNED COCONUT MILK)

1 TABLESPOON (15 ML) VINEGAR OR FRESH LEMON JUICE

1 1/2 CUPS (243 G) BASIC FLOUR BLEND

2 TABLESPOONS (26 G) SUGAR

2 TEASPOONS BAKING POWDER

1/2 TEASPOON SALT

1 LARGE EGG

2 TABLESPOONS (28 G) MELTED UNSALTED BUTTER, VIRGIN COCONUT OIL, OR VEGAN MARGARINE

1/2 CUP (75 G) FRESH BLUEBERRIES

Heat a electric griddle to 375°F (190°C) or a stovetop griddle over medium heat. Measure out the milk in a glass measuring cup and stir in the vinegar. Set aside to sour for 5 to 10 minutes.

Combine the Basic Flour Blend, sugar, baking powder, and salt in a large bowl. In a medium bowl, lightly beat the egg. Whisk in the soured milk. Slowly pour in the melted butter while whisking. Pour the egg mixture into the flour mixture and stir until there are no lumps. Fold in the blueberries.

Grease the griddle, if necessary. Pour about 1/4 cup (60 ml) batter onto the griddle for each pancake. Cook for a few minutes until bubbles form on top and then flip. Continue to cook until the other side is golden brown. Repeat with the remaining batter.

Make it vegan! Use the vegan suggestions for the milk and melted butter and replace the egg with 1 tablespoon (15 ml) nondairy milk plus 1/2 teaspoon baking powder.

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PUMPKIN SPICE WAFFLES

YIELD: 4 WAFFLES, 8 INCHES (20 CM) EACH

Nothing says fall like the combination of pumpkin and aromatic baking spices such as cinnamon, nutmeg, and cloves. These spice-laden waffles are guaranteed to warm you up from the inside out. Crisp on the outside and tender and fluffy on the inside, they’re fabulous on a chilly weekend morning.

1 1/2 CUPS (355 ML) LACTOSE-FREE OR NONDAIRY MILK

1 TABLESPOON (15 ML) FRESH LEMON JUICE

1 2/3 CUPS (270 G) BASIC FLOUR BLEND

1 TABLESPOON (15 G) BROWN SUGAR

2 TEASPOONS BAKING POWDER

1/2 TEASPOON SALT

1 1/2 TEASPOONS GROUND CINNAMON

1/2 TEASPOON GROUND GINGER

1/4 TEASPOON GROUND NUTMEG

1/8 TEASPOON GROUND CLOVES

1/2 CUP (123 G) PUMPKIN PUREE

2 TABLESPOONS (28 ML) CANOLA OIL OR OTHER NEUTRAL OIL

Turn on the waffle iron to preheat. Blend together the milk and lemon juice in a medium bowl and let sit for 5 to 10 minutes to sour.

Meanwhile, in a large bowl, combine the Basic Flour Blend, brown sugar, baking powder, salt, cinnamon, ginger, nutmeg, and ground cloves. Stir the pumpkin puree and canola oil into the milk mixture. Slowly add the milk-pumpkin mixture to the flour mixture, stirring to prevent lumps. Stir until well blended and smooth.

Spray the waffle iron with cooking spray, if necessary, and pour the batter into the iron according to manufacturer’s instructions. (I have an 8-inch [20 cm] round waffle iron and use about 2/3 cup [160 ml] of batter per waffle). Close the waffle iron and cook until the iron stops steaming, about 3 to 5 minutes or according to the instructions. Remove the waffle with a fork and serve immediately.

Make it vegan! It couldn’t be simpler: Just use nondairy milk.

BANANA BREAD BROWN RICE PORRIDGE

YIELD: 2 SERVINGS

This is a great wintertime breakfast, and you’ll love it, too, especially if you’re a banana bread fiend. It’ll keep you going all morning long, and it’s so warm and comforting. Rice makes a wonderful porridge, and it reminds me of rice pudding, one of my favorite desserts. Plus, it’s healthier than it tastes: The brown rice lends it a hefty dose of fiber. If you don’t have much time in the morning, you can make it the night before and reheat it in the microwave before you rush out the door.

1 MEDIUM BANANA, MASHED

2 CUPS (475 ML) WATER

1 CUP (235 ML) LIGHT CANNED COCONUT MILK (OR LACTOSE-FREE COW’S MILK)

1/2 CUP (95 G) BROWN RICE

1 TABLESPOON (15 G) BROWN SUGAR

1 TEASPOON PURE VANILLA EXTRACT

PINCH OF SALT

1/2 TEASPOON GROUND CINNAMON

2 TABLESPOONS (15 G) CHOPPED TOASTED WALNUTS

Combine the mashed banana, water, and coconut milk in a large saucepan. Stir in the brown rice, brown sugar, vanilla, and salt. Bring to a boil. Reduce the heat and simmer, uncovered, stirring frequently, for 30 to 40 minutes, until most of the liquid is absorbed and the rice is tender. Stir in the cinnamon and serve with the chopped walnuts sprinkled on top.

POTATO FRITTATA, TWO WAYS

YIELD: 4 SERVINGS

Light yet filling, these frittatas make an excellent breakfast or brunch, and they’re great for dinner, too. They’re already a breeze to make, but to make life even easier, you can use thawed frozen hash browns in place of the shredded potatoes (just be sure to check the ingredients list for FODMAPs). Serve them at breakfast with Mom’s Best Biscuits, or try them as an evening meal with a tossed salad.

6 LARGE EGGS

1/4 CUP (60 ML) LACTOSE-FREE OR NONDAIRY MILK

3/4 TEASPOON KOSHER SALT

1/2 TEASPOON FRESHLY GROUND BLACK PEPPER

1 TABLESPOON (15 ML) OLIVE OIL

2 CUPS (220 G) SHREDDED POTATOES

Preheat the oven to 350°F (180°C, or gas mark 4). In a large bowl, whisk together the eggs, milk, kosher salt, black pepper, and any add-in ingredients (see below).

Heat the olive oil in a 10-inch (25.5 cm) ovenproof skillet (cast iron or nonstick works best) over medium-high heat. Add the shredded potatoes and sauté until browned, about 8 to 10 minutes. Remove from the heat and pour the egg mixture evenly over the potatoes. Place the skillet in the oven and bake for 20 to 25 minutes until puffed up and very lightly browned. Cut into wedges and serve. Store leftovers in the refrigerator for up to 2 days.

PESTO POTATO FRITTATA

To the egg mixture, stir in: 1/4 cup (60 ml) Spinach Basil Pesto and 1/2 cup (50 g) grated Parmesan cheese.

SPINACH AND SWISS POTATO FRITTATA

To the egg mixture, stir in: 2 cups (60 g) fresh baby spinach, chopped; 4 scallions, sliced (green part only); and 1/2 cup (55 g) shredded Swiss cheese.

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ZUCCHINI QUINOA EGG MUFFINS

YIELD: 6 MUFFINS

These savory muffins are the perfect blend of protein and carbs, and they’re sure to keep your belly happy until lunchtime. Dig out your muffin pan from the back of the cupboard and make a batch this weekend. Then heat them up for a quick, savory breakfast on weekday mornings.

1 TABLESPOON (15 ML) OLIVE OIL

1 CUP (120 G) DICED ZUCCHINI

1/4 CUP (38 G) DICED RED BELL PEPPER

5 LARGE EGGS

3/4 CUP (139 G) COOKED QUINOA

3 TABLESPOONS (15 G) GRATED PARMESAN CHEESE

2 SCALLIONS (GREEN PARTS ONLY), THINLY SLICED

1 TEASPOON ITALIAN HERB SEASONING

1/2 TEASPOON KOSHER SALT

1/4 TEASPOON FRESHLY GROUND BLACK PEPPER

Preheat the oven to 325°F (160°C, or gas mark 3). Spray 6 of the cups in a muffin pan with olive oil cooking spray.

Heat the olive oil in a medium skillet over medium heat. Sauté the zucchini and red bell pepper until lightly browned and tender, about 10 to 12 minutes. In a large bowl, beat the eggs. Stir in the cooked zucchini mixture, quinoa, Parmesan cheese, scallions, Italian herb seasoning, kosher salt, and black pepper.

Divide the mixture evenly among the prepared muffin cups and bake for 20 minutes until golden on top. Cool slightly before removing from the pan. Enjoy immediately or store in the refrigerator for up to 4 days or the freezer for up to 3 months.

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TOFU SCRAMBLE RANCHEROS

YIELD: 4 SERVINGS

If you’re in the market for a tasty vegan alternative to scrambled eggs, look no further. The turmeric gives the tofu a yellow hue, making it look just like eggs, and it’s just as protein-rich and satisfying as eggs are, too. Enjoy this dish in the morning with low-FODMAP toast or for lunch or dinner with a side of rice. Oh, and since ancho chile pepper hasn’t yet been tested for FODMAPs, only use it if you know you can tolerate it (the scramble will still taste amazing without the chile—trust me!).

1 TABLESPOON (15 ML) OLIVE OIL

1/2 CUP (75 G) CHOPPED GREEN BELL PEPPER

1/2 CUP (90 G) CHOPPED TOMATO

1 CAN (2.25 OUNCES, OR 62 G) SLICED BLACK OLIVES, DRAINED

1 TEASPOON KOSHER SALT

1/2 TEASPOON FRESHLY GROUND BLACK PEPPER

1/2 TEASPOON GROUND CUMIN

1/4 TEASPOON ANCHO CHILE POWDER (OPTIONAL)

2 CUPS (496 G) DRAINED, CRUMBLED EXTRA-FIRM TOFU

1/2 TEASPOON GROUND TURMERIC

2 SCALLIONS (GREENS PART ONLY), SLICED

1/4 CUP (4 G) CHOPPED FRESH CILANTRO

Heat the olive oil in a large skillet over medium-high heat. Add the green bell pepper and sauté until tender, about 3 to 4 minutes. Reduce the heat to medium-low and stir in the tomato, black olives, kosher salt, black pepper, cumin, and ancho chile powder.

Add the tofu to the skillet and sprinkle with the turmeric. Cook, stirring gently, until the tofu turns yellow and is heated through, about 5 minutes. Stir in the sliced scallions and chopped fresh cilantro and serve immediately.

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BANANA BREAD

YIELD: 1 LOAF (ABOUT 12 SLICES)

Who doesn’t love banana bread? It’s always been one of my favorite treats, that’s for sure. So I came up with this low-FODMAP version, which can also be made vegan by substituting the Chia Egg Replacer for the egg. And I’ve replaced a portion of the flour with plain tapioca flour, which gives the bread extra elasticity and moistness. The coconut oil does add another subtle layer of flavor, but if you haven’t got it on hand, you could always use melted butter instead.

1 CUP (162 G) BASIC FLOUR BLEND

1/3 CUP (40 G) TAPIOCA FLOUR

1/2 CUP (100 G) SUGAR

1 TEASPOON GROUND CINNAMON

1/2 TEASPOON SALT

1/2 TEASPOON BAKING SODA

1 CUP (225 G) MASHED BANANAS (ABOUT 2 LARGE)

1/4 CUP (56 G) VIRGIN COCONUT OIL, MELTED

1 LARGE EGG OR 1 CHIA EGG REPLACER

1 TEASPOON PURE VANILLA EXTRACT

Preheat the oven to 325°F (160°C, or gas mark 3). Lightly spray a 4 × 8-inch (10 × 20 cm) loaf pan with cooking spray.

In a medium bowl, combine the Basic Flour Blend, tapioca flour, sugar, cinnamon, salt, and baking soda. In a large bowl, stir together the mashed bananas, melted coconut oil, egg, and vanilla. Add the flour mixture and stir until well combined.

Pour the batter into the prepared loaf pan. Bake for 50 to 60 minutes until a toothpick inserted in the middle comes out clean and the top springs back when lightly touched. Let the banana bread cool in the pan for 5 to 10 minutes before turning it out onto a wire rack and slicing.

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DOUBLE CHOCOLATE BANANA MUFFINS

YIELD: 12 MUFFINS

Chocolate and banana is one of the world’s great flavor combinations, and these muffins prove it. My husband and I love them, so I always have a batch or two tucked away in the freezer. They’re the ideal midmorning snack: reach for one when you’re pouring that second cup of coffee or tea.

1 1/2 CUPS (243 G) BASIC FLOUR BLEND

1/2 CUP (100 G) SUGAR

1/3 CUP (30 G) UNSWEETENED COCOA POWDER

2 TEASPOONS BAKING POWDER

1/2 TEASPOON SALT

1 CUP (225 G) MASHED BANANAS

1 LARGE EGG

1/3 CUP (80 ML) CANOLA OIL OR OTHER NEUTRAL OIL

1/4 CUP (60 ML) LACTOSE-FREE OR NONDAIRY MILK

1 TEASPOON PURE VANILLA EXTRACT

1/2 CUP (85 G) CHOPPED DARK CHOCOLATE (OR MINI SEMISWEET CHOCOLATE CHIPS, IF TOLERATED)

1/2 CUP (60 G) FINELY CHOPPED WALNUTS

Preheat the oven to 350°F (180°C, or gas mark 4). Line or grease a standard-size 12-cup muffin pan.

In a medium bowl, stir together the Basic Flour Blend, sugar, cocoa powder, baking powder, and salt. In a large bowl, combine the mashed bananas, egg, canola oil, milk, and vanilla. Add the flour mixture, chopped dark chocolate, and walnuts. Stir until well blended.

Fill each muffin cup two-thirds to three-quarters full with batter. Bake for 18 to 20 minutes until a toothpick inserted in the middle of a muffin comes out clean and the muffin tops spring back when lightly touched. Let the muffins cool in the pan before turning them out onto a wire rack. Store in an airtight container for several days or freeze for up to 3 months.

Make it vegan! Replace the egg with a Chia Egg Replacer plus an extra 1/2 teaspoon baking powder; use nondairy milk and tolerable vegan chocolate.

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CRANBERRY ORANGE SCONES

YIELD: 12 SCONES

These low-FODMAP scones make an ideal breakfast—especially during the holiday season, when they’re great companions for a cup of coffee or green tea. Go ahead and use frozen cranberries in this recipe, but be sure to keep them frozen until you add them to the dough: If you let them thaw before using them, their juices will turn the dough pink! To avoid this, I chop the frozen cranberries and then stick them back in the freezer until the last minute. And don’t skip the final steps. Brushing these scones with milk and finishing them with a sprinkle of sugar really makes them shine.

1 3/4 CUPS (284 G) BASIC FLOUR BLEND

1/2 CUP (60 G) TAPIOCA FLOUR

1/3 CUP (67 G) SUGAR, PLUS MORE FOR SPRINKLING ON TOP

2 TEASPOONS BAKING POWDER

1 TEASPOON GRATED ORANGE ZEST

1/2 TEASPOON SALT

5 TABLESPOONS (70 G) UNSALTED BUTTER, CUT INTO PIECES AND CHILLED

1/2 CUP (55 G) COARSELY CHOPPED FRESH OR FROZEN CRANBERRIES

2/3 CUP (160 ML) LACTOSE-FREE LOW-FAT MILK, PLUS MORE FOR BRUSHING ON TOP

Preheat the oven to 400°F (200°C, or gas mark 6). Line a large baking sheet with parchment paper.

In a large bowl, combine the Basic Flour Blend, tapioca flour, sugar, baking powder, orange zest, and salt. Using a fork or a pastry blender, cut in the butter until the mixture resembles coarse meal. Stir in the cranberries. Add the milk and mix until a dough forms.

Lightly flour a work surface and using floured hands, divide the dough into two pieces. Place each portion of dough onto the floured work surface and shape into a 5-inch (13 cm) diameter round disk. Cut each disk into 6 slices (like a pizza). Transfer to the prepared baking sheet. Lightly brush each scone with milk and sprinkle with sugar.

Bake for 10 to 12 minutes until golden brown. Let cool on the baking sheet for 5 minutes before transferring to a wire rack.

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QUINOA MORNING GLORY MUFFINS

YIELD: 12 MUFFINS

Carrots, pineapple, and quinoa join forces in these spiced muffins to make a wholesome, filling breakfast. I know quinoa flour has a strong scent and flavor that some folks find off-putting, but toasting the flour before using it smoothes out its bitterness and lends it a nice nutty flavor. Plus, quinoa flour is packed with fiber and protein, making it an excellent low-FODMAP choice. While fresh pineapple has been tested as low-FODMAP, canned pineapple in juice has not been tested, so ask your dietitian if this is an appropriate recipe for you.

1 1/3 CUPS (149 G) QUINOA FLOUR

1/2 CUP (60 G) CHOPPED WALNUTS

2/3 CUP (80 G) TAPIOCA FLOUR

2 TEASPOONS BAKING POWDER

1 TEASPOON GROUND CINNAMON

1/2 TEASPOON SALT

1 LARGE EGG

2/3 CUP (150 G) PACKED BROWN SUGAR

1/3 CUP (80 ML) CANOLA OIL OR OTHER NEUTRAL OIL

1 CAN (8 OUNCES, OR 225 G) CRUSHED PINEAPPLE IN JUICE (UNDRAINED)

1 CUP (110 G) FINELY SHREDDED CARROTS

1/4 CUP (60 ML) LACTOSE-FREE MILK

1 TEASPOON PURE VANILLA EXTRACT

Preheat the oven to 350°F (180°C, or gas mark 4). Line or grease a standard-size 12-cup muffin pan.

In a small dry skillet, heat the quinoa flour over medium heat. Cook and stir until the flour is toasted: It should emit a nutty scent and turn light brown. Transfer the quinoa flour to a large bowl and let cool. In the same dry skillet, toast the walnuts over medium heat until lightly browned. Remove the walnuts from the skillet and set aside to cool.

To the bowl with the quinoa flour, add the tapioca flour, baking powder, cinnamon, and salt and combine.

In a large bowl, lightly beat the egg. Stir in the brown sugar, canola oil, crushed pineapple, shredded carrots, milk, and vanilla. Add to the flour mixture and blend well. Stir in the toasted walnuts.

Fill each muffin cup about two-thirds full with batter. Bake for 20 to 22 minutes until a toothpick inserted in the middle of a muffin comes out clean. Store in an airtight container for 3 to 4 days or freeze for up to 3 months.

Make it vegan! Use a Chia Egg Replacer plus an extra 1/2 teaspoon baking powder instead of a regular egg and use nondairy milk.

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LEMON BLUEBERRY BAKED DOUGHNUTS

YIELD: 12 DOUGHNUTS

Even if you’re not on a low-FODMAP eating plan, fat- and sugar-laden store-bought doughnuts aren’t usually a healthy breakfast choice. That’s where these homemade baked doughnuts come in. They’re both low-FODMAP and a lot lower in fat than regular doughnuts. Lemon and blueberry are a natural flavor match, and the lemon glaze brings a nice balance of tartness and sweetness. This recipe was inspired by Parade magazine.

2 LARGE EGGS

1/2 CUP (120 ML) LACTOSE-FREE MILK

2/3 CUP (133 G) GRANULATED SUGAR

4 TABLESPOONS (55 G) UNSALTED BUTTER, MELTED

1/2 TEASPOON GRATED LEMON ZEST

2 CUPS (324 G) BASIC FLOUR BLEND

1 1/2 TEASPOONS BAKING POWDER

1/2 TEASPOON SALT

3/4 CUP (109 G) FRESH BLUEBERRIES

1 1/2 CUPS (180 G) CONFECTIONERS’ SUGAR, SIFTED

1/4 CUP (60 ML) FRESH LEMON JUICE

Preheat the oven to 350°F (180°C, or gas mark 4). Coat a 12-cavity doughnut pan (or two 6-cavity pans) with cooking spray.

In a large bowl, lightly beat the eggs. Stir in the milk, granulated sugar, melted butter, and lemon zest. In a medium bowl, stir together the Basic Flour Blend, baking powder, and salt. Add to the butter mixture and beat until well combined. Fold in the blueberries.

Fill each doughnut cup about two-thirds full with batter. Bake for 12 to 14 minutes until just starting to brown lightly on the edges and a toothpick inserted into a doughnut comes out clean. Let cool in the pan for about 10 minutes before transferring the doughnuts to a wire rack.

To make the glaze, stir together the confectioners’ sugar and lemon juice until smooth and free from lumps. Place a sheet of waxed paper under the cooling rack. Dip the top of each doughnut into the glaze and place back on the cooling rack to dry (and to allow the excess glaze to drip off). Store in an airtight container for 2 to 3 days.

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SANDWICH BREAD

YIELD: 1 LOAF

Baking gluten-free breads can be tricky—especially when you’re avoiding gums, like xanthan gum—but I’ve figured out a couple ways to ensure a good result every time. First, proofing the yeast by combining it with sugar before adding warm water is a good idea. It will form a foamy head, which shows that the yeast is active. Also, adding a few tablespoons (30 g) of sweet white rice flour, or glutinous rice flour, to the mix helps the dough rise and improves its elasticity. (Despite its name, glutinous rice flour is gluten-free.) Perfect for toast and sandwiches, this bread also makes great bread crumbs see here.

1 TABLESPOON (12 G) ACTIVE DRY YEAST

4 TABLESPOONS (50 G) GRANULATED SUGAR, DIVIDED

1 1/4 CUPS (285 ML) WARM WATER (110°F, OR 43°C)

2 1/4 CUPS (365 G) BASIC FLOUR BLEND

3/4 CUP (90 G) TAPIOCA FLOUR

3 TABLESPOONS (30 G) SWEET WHITE RICE FLOUR (ALSO CALLED GLUTINOUS RICE FLOUR)

1 1/2 TEASPOONS SALT

1 TEASPOON BAKING POWDER

1/4 CUP (60 ML) CANOLA OIL OR OTHER NEUTRAL OIL

2 LARGE EGGS, LIGHTLY BEATEN

2 TEASPOONS VINEGAR

1 TABLESPOON (15 ML) OLIVE OIL OR MELTED UNSALTED BUTTER

Preheat the oven to 375°F (190°C, or gas mark 5). Spray a 4 × 8-inch (10 × 20 cm) loaf pan with cooking spray.

Proof the yeast by combining it with 1 tablespoon (13 g) of the sugar in a medium bowl and slowly stirring in the warm water. Let the mixture sit until a foamy head develops, about 5 to 10 minutes.

Meanwhile, combine the Basic Flour Blend, tapioca flour, sweet rice flour, remaining 3 tablespoons (39 g) sugar, salt, and baking powder in a large bowl attached to a stand mixer. Mix on low speed until the dry ingredients are combined. Add the yeast mixture, canola oil, eggs, and vinegar. Mix on low speed until just combined. Scrape down the sides of the bowl and then beat on medium speed for 3 minutes. (The mixture will look more like a thin cake batter than a dough.) Pour into the prepared pan.

Let the dough rise in a warm enclosed space—such as a microwave, with a cup of hot water placed next to it—for 20 to 25 minutes until the batter has risen just up to the rim of the baking pan, but no more: Otherwise, it might overflow when baking! (Note: If the environment is not warm enough, the dough may take longer to rise.)

Immediately place the pan in the oven and bake for 45 to 50 minutes until the bread is well browned on top. Remove from the oven and brush with the olive oil. Let cool completely before removing from the pan and slicing. Like most gluten-free breads, this bread is best enjoyed within a day or two, so if you won’t use it all right away, freeze it and thaw slices as needed.

Bread crumbs. Preheat the oven to 300°F (150°C, or gas mark 2). Lay bread slices out on a large rimmed baking sheet. Bake for 10 minutes and then flip and bake 10 minutes more or until the bread is dried out. (Note that baking times may vary depending on the type or brand of bread used.) Remove from the oven and let cool. Grind the bread in a food processor until you’ve achieved the desired crumb size. Homemade bread crumbs keep well in the freezer, and there’s no need to thaw them before using.

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MULTIGRAIN VEGAN ENGLISH MUFFINS

YIELD: 6 ENGLISH MUFFINS

These five-grain English muffins are a handy bread option if you’re vegan or if you don’t tolerate eggs. But non-vegans are sure to love them, too—either toasted for breakfast, as a hamburger bun, or as part of a sandwich for lunch. You can buy oat flour pre-ground, or you can grind it yourself in a clean coffee grinder or food processor. And I usually use plain corn flour instead of masa harina, which tastes vaguely like fresh lime. Because the dough is so thin, it’s best to bake them in small ramekins, which are just the right size.

2 1/4 TEASPOONS (ONE 0.25-OUNCE PACKET, OR 9 G) ACTIVE DRY YEAST

1 TABLESPOON (13 G) SUGAR

1 1/3 CUPS (315 ML) WARM WATER (110°F, OR 43°C)

2/3 CUP (107 G) BROWN RICE FLOUR

2/3 CUP (80 G) TAPIOCA FLOUR

1/2 CUP (70 G) OAT FLOUR (GLUTEN-FREE IF NECESSARY)

1/4 CUP (29 G) CORN FLOUR

1/4 CUP (28 G) QUINOA FLOUR, TOASTED IF DESIRED

2 TABLESPOONS (20 G) SWEET WHITE RICE FLOUR

2 TABLESPOONS (26 G) GROUND CHIA SEEDS

1 1/2 TEASPOONS BAKING POWDER

1/2 TEASPOON SALT

1 TABLESPOON (15 ML) CANOLA OIL OR OTHER NEUTRAL OIL

1 TEASPOON VINEGAR

Preheat the oven to 375°F (190°C, or gas mark 5). Spray six 4-inch (10 cm) ramekins generously with cooking spray.

Proof the yeast by combing it with the sugar in a medium bowl and slowly stirring in the warm water. Let the mixture sit until a foamy head develops, about 5 to 10 minutes.

Meanwhile, combine the brown rice flour, tapioca flour, oat flour, corn flour, quinoa flour, sweet white rice flour, ground chia seeds, baking powder, and salt in a large mixing bowl until combined. Stir in the yeast mixture, canola oil, and vinegar. Mix well until there are no lumps.

Divide the batter evenly between the ramekins and let rise in a warm space for 20 to 25 minutes until the batter has doubled in size.

Place the ramekins on a large baking sheet and bake for 20 to 25 minutes until golden brown on top. Let the muffins cool completely in the ramekins before turning them out. Slice in half and enjoy. Store in an airtight container for 3 to 4 days or freeze for up to 3 months.

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MOM’S BEST BISCUITS

YIELD: 8 BISCUITS

My mom always makes biscuits to accompany stick-to-your-ribs soups and stews, and now that I’ve figured out how to make them gum-free and low-FODMAP, I do, too. A scaled-down version of these biscuits forms the crust of my Skillet Chicken Pot Pie—but they’re not just sidekicks for savory recipes. These biscuits are also fabulous for breakfast, spread with a little organic strawberry jam.

1 1/2 CUPS (243 G) BASIC FLOUR BLEND

1/2 CUP (60 G) TAPIOCA FLOUR

1 TABLESPOON (13 G) SUGAR

1 1/2 TEASPOONS BAKING POWDER

1/2 TEASPOON SALT

6 TABLESPOONS (85 G) UNSALTED BUTTER, CUT INTO PIECES AND CHILLED

2/3 CUP (160 ML) LACTOSE-FREE OR NONDAIRY MILK

Preheat the oven to 400°F (200°C, or gas mark 6). Line a baking sheet with parchment paper.

In a large bowl, stir together the Basic Flour Blend, tapioca flour, sugar, baking powder, and salt. Cut in the butter using forks or a pastry blender (or, alternatively, a food processor) until the mixture resembles coarse meal. Add the milk and stir thoroughly until the dough thickens.

Use a 1/4-cup (60 ml) scoop or a spring-loaded cupcake scoop to drop biscuit-size portions of the dough onto the prepared baking sheet. Bake for 14 to 16 minutes until the biscuits are lightly browned on top. Let cool for 10 to 15 minutes before slicing. Store for 1 to 2 days in an airtight container or freeze for up to 3 months.

Make it vegan! Replace the butter with vegan margarine, reduce the salt to a teaspoon, and use nondairy milk. (The biscuits won’t brown as much if you use unsweetened nondairy milk, but they’ll still be done after baking them for 14 to 16 minutes.)

MAPLE CINNAMON CORN BREAD

YIELD: 8 SERVINGS

Sweetened with maple syrup and spiced with a hint of cinnamon, this corn bread is incredibly tender, light, and fluffy since it’s made with corn flour instead of corn meal. Bob’s Red Mill makes a wonderful gluten-free corn flour, but if you can’t find it, try masa harina, which is also gluten-free and is available at most grocery stores. Smear a slice with butter and serve it alongside a bowl of soup, like the Salmon Chowder.

1 CUP (162 G) BASIC FLOUR BLEND

1 CUP (116 G) CORN FLOUR

1 TEASPOON GROUND CINNAMON

1/2 TEASPOON BAKING POWDER

1/2 TEASPOON BAKING SODA

1/2 TEASPOON SALT

2 LARGE EGGS

1 CUP (235 ML) LACTOSE-FREE MILK

1/2 CUP (120 ML) PURE MAPLE SYRUP

1/4 CUP (60 ML) CANOLA OIL OR OTHER NEUTRAL OIL

Preheat the oven to 400°F (200°C, or gas mark 6). Spray a 9-inch (23 cm) round or square baking pan with cooking spray.

In a large bowl, combine the Basic Flour Blend, corn flour, cinnamon, baking powder, baking soda, and salt. In a medium bowl, lightly beat the eggs and stir in the milk, maple syrup, and canola oil. Add the milk mixture to the flour mixture and stir well until there are no lumps.

Pour into the prepared pan and bake for 16 to 18 minutes until a toothpick inserted into the middle of the corn bread comes out clean. Store at room temperature, covered with aluminum foil, for 2 to 3 days.

Make muffins instead! Line a standard-size 12-cup muffin pan with paper liners or coat with cooking spray. Fill each muffin cup two-thirds full with the batter. Bake for 10 to 12 minutes until a toothpick inserted into the center of a muffin comes out clean and the tops are starting to brown.

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