Banana and cinnamon buckwheat bread

Banana and cinnamon buckwheat bread

Buckwheat is a flavour that, in my experience, needs a little consideration. It’s a strong, unusual one that tends to dominate.

Buckwheat flour though, is one of the few grain-free flours that creates convincing baked goods I think. I’ve had great success with it in terms of consistency, just not that flavour…

So recently when subbing in buckwheat flour I’ve had a think about ways to fight back with flavours from other ingredients. The spotlight here is on cinnamon.

The trick to buckwheat bliss is to match its power with something that doesn’t just rival its strength, but rather provides a contradictory flavour e.g. something sweet, or spiced, or sour. The former is at work in these low FODMAP quinoa and courgette fritters.

So I give you this banana and cinnamon loaf, whose sweetness and spiced flavour doesn’t attempt to beat the buckwheat, but instead works with it, so that the best parts of both ingredients come through in every heavenly bite.

Banana and cinnamon buckwheat bread

you will need:

110g coconut oil / butter (melted)
160g brown sugar
4 x bananas, preferably ripe (but if not just mash with a fork until they change their minds)
4 x tbsp almond milk
1 x egg
1 x tsp vanilla paste
275g buckwheat flour (another grain-free flour would work)
1 x tbsp cinnamon
1 x tsp baking powder
1/2 x tsp bicarbonate of soda

METHOD:

Preheat your oven to 180C. This is going to be very easy.

Get that coconut oil / butter melting somewhere. Take one large bowl, and add all your dry ingredients to it. Once the fat has melted, add it along with all your other liquid ingredients to the bowl. Fold the mixture until combined.

If yours was anything like mine, the mixture is quite wet, so I didn’t need to grease or line my loaf tin. Take a call, and then pour! Pop into the oven for 50 minutes, checking after the first 15 that it isn’t catching. After 20 minutes I had to put some foil over to allow the rest to cook.

Take out, allow to cool and make sure you cut yourself a slice while it’s still warm. Delicious slathered in butter,  or with this raspberry chia jam.

Banana and cinnamon buckwheat bread with chia raspberry jam

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Raspberry chia jam

raspberry chia jam

This is one of those ‘why-didn’t-I-make-this-BEFORE’ recipes (if like me you have chia seeds in the cupboard that you feel guilty about not using very much).

This jam has a fraction of the sugar content you’ll find in most jams – and because of this, it actually tastes like raspberry. It’s delicious, I’ve been finding excuses to incorporate it into my food all day.

Banana and cinnamon buckwheat bread with raspberry chia jam

Banana and cinnamon buckwheat bread with raspberry chia jam

you will need:

150g frozen raspberries / or any other low FODMAP berry (could use fresh)
1 x tbsp maple syrup
1 x tsp vanilla paste
2.5 x tbsp chia seeds

method:

If using frozen berries, pop in a bowl with a little boiling water and break up with a fork so that they’re a little bit mushy with some liquid in the bottom. Combine your berries, maple syrup and vanilla paste in a food processor or blender and whiz up into a fine, smoothie like texture.

Add your chia seeds, and stir through. Pop in the fridge, stirring every fifteen minutes or so. After about half an hour the jam will be set and you can enjoy it on this banana and cinnamon buckwheat bread, in your porridge, with your ice cream, your yoghurt… everywhere! Guilt free and gorgeous.

This will keep for 4 days in the fridge, so you have every excuse to have an extra spoonful!

 

Vanilla and almond chia breakfast pudding

Vanilla and almond chia breakfast pudding

This is a yummy and refreshing way to start the day. It’s super easy to make, just needs to be made the night before.

You will need:
2 tbsp chia seeds
1 cup almond milk
1 tsp vanilla paste (could use vanilla extract but the paste is so much more delicious and potent)

For the topping:
1 x banana, sliced
2 tbsp peanut butter (crunchy is best for this pudding)
Sprinkling of mixed seeds (I used sunflower, pumpkin, sesame and linseed)

Vanilla and almond chia breakfast pudding

In a jar or glass, add the chia seeds and then pour the almond milk on top. Give it a good stir and pop in the fridge for at least two hours (but overnight is best). If you can, try and stir it every ten minutes or so for the first half hour to ensure it sets evenly.

Once it has, you can add whichever toppings you like, but I suggest you include a little sweetness and a little crunch. This time I opted for a layer of crunchy peanut butter, some sliced banana and some mixed seeds.

There is some misleading content online that suggests chia seeds are not low FODMAP, however Monash University have tried and tested these little guys and have approved the quantity of 2 tablespoons. Read about their research on chia seeds and other so-called superfoods kale and coconut water in the Debunking the Myth Behind Superfoods article. Monash also warn here that chia seeds aren’t tolerated by some people with IBS so that it might be worth trying a smaller portion first.

Chia seeds are a good thing to include in our elimination diets though, as they are a rich source of nutrients that we might be missing out on while we figure out our intolerances. They’re high in omega-3 fatty acids (60% of their composition is omega-3s!) which are especially good for us IBS sufferers as they reduce inflammation. They’re also high in fibre, something else we often miss out on with the elimination of grains, you will get 10g in just 2 tablespoons! And then there’s the antioxidants, minerals and their ability to maintain healthy insulin levels. They really are popular for a reason, so get ’em down ya!

It’s worth mentioning too, I think, that after eating this for breakfast, I’ve made it all the way through until lunchtime without a single thought of food, which for me never happens. I’m such an elevensies person, and today the need for a sweet something totally passed me by.

pimp your porridge

porridgetopping

One of my favourite breakfasts has to be oat bran porridge made with almond milk (admittedly this is nicer with the sweetened version).

It’s a lot tastier than you’d think, quicker to make than porridge oats and a good way to amp up your fibre. I find it much easier to digest too. I topped this one with 1 tbsp flax, my homemade buckwheat granola and some frozen berries.

homemade low FODMAP granola

granola

This is my low FODMAP go-to granola recipe. I like to make it in batches that last about a month, it keeps really well and lasts ages.

You will need:
1 x cup porridge oats
1 x cup buckwheat groats
1 x cup mixed seeds
handful flaked almonds
handful raisins
1/2 cup maple syrup
1/2 cup golden syrup
1 x tsp cinnamon
100g butter
1 x tbsp coconut oil

Soak buckwheat groats for an hour, then drain. Mix them with the oats in a large bowl.

Melt the butter and coconut oil in a pan. Mix in maple syrup, golden syrup and cinnamon.

Add oats and buckwheat to the liquid mixture and pack into a shallow roasting tin. Bake on a low heat for ten minutes, then remove, stir around and add the seeds.

Bake for a further fifteen mins, just keeping an eye on it so it doesn’t catch. At the very last minute, add the flaked almonds and bake for a final five mins. Take out and leave to cool, it’ll crisp up a little more, at which point you can add your raisins. Store in an airtight container.

oat bran porridge

Oat Bran Porridge

This is oat bran porridge, made with almond milk on the hob. It takes about three minutes and I find it more filling than porridge made with oats (and easier on the tum!)

I like to top this with a dollop of ginger yoghurt (allowed if less than 2 tbsp) and some homemade buckwheat granola.