Tag Archives: carrot

Spelt Carrot Muffins

After trying to find snacks for my clients following a low FODMAP diet and not coming up with much, I decided to create a low FODMAP muffin.  The low FODMAP diet is essentially an elimination diet which is useful for reducing symptoms of irritable bowel syndrome such as abdominal bloating, excessive wind, abdominal pain and changes in bowel habits (ie. constipation or diarrhoea).  I see a lot of people with varying degrees of these symptoms which apart from being uncomfortable and annoying, can often be life-limiting.

Many foods we commonly eat contain FODMAPs so it can be quite difficult to access foods for this diet, especially if you stay on it for some time as boredom may set in!

There are a few considerations when making low FODMAP muffins – you can’t use wheat flour, many fruit like apples or pears, dried fruit, honey or large amounts of milk or yoghurt.  All of these ingredients are usually featured in my normal muffin recipes.

Spelt flour is low FODMAP and can be used instead of regular wheat flour (which is high FODMAP).  Spelt is an ‘ancient’ variety of wheat, so it still contains gluten and is often tolerated by those who think they may be gluten-sensitive.   You can find spelt flour on the supermarket shelf now it is that popular!  It comes in white or wholemeal like regular flour, however you will need to add your own baking powder for a self raising form.  I used an organic wholemeal Australian produced spelt flour (which is the preferred choice for the diet).  Instead of raisins or sultanas I used a combination of walnuts with sunflower and pumpkin seeds for extra crunch and carrots are low FODMAP.  All up I think I produced a pretty good muffin.  For those of you with IBS, hopefully you can enjoy pain-free! 🙂

Spelt Carrot Muffins   –  Low FODMAP

  • 1 ½ cups wholemeal spelt flour
  • 1 ½ teaspoons baking powder
  • 1 teaspoon cinnamon
  • ¼ cup brown sugar
  • ¼ cup walnuts, roughly chopped
  • 1 Tablespoon sunflower seeds
  • 1 Tablespoon pumpkin seeds
  • 2 carrots (150g), grated
  • 2 eggs
  • 3 Tablespoons oil
  • 1 teaspoon vanilla essence
  • ¼ cup lactose-free milk
  • ¼ cup low fat natural yoghurt

Preheat oven to 180 degrees and line 14 muffin-tray holes with paper cases.

Sift together flour, baking powder and cinnamon.  Stir in nuts, seeds and carrot.

In a separate bowl, whisk the eggs.  Add oil, vanilla, milk and yoghurt and whisk until well combined.

Pour wet ingredients into dry ingredients bowl and mix until just combined. 

Spoon into muffin trays.  Bake for 15 minutes, approx or until they are firm to touch (spring back)

Delicious while still warm!

Makes 14 Serves

Per Serving (42g  Muffin)  –   Calories 130      Protein 4g    Fat 7g   Sat fat 1g   Carbohydrate 12g    Fibre 2g

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Japanese Pancake – Okonomiyaki

Last Sunday the weather was so lovely that my husband and I decided to be tourists in our own city and went for a wander through The Rocks.  Of course we couldn’t miss walking through the market there and worked up quite an appetite doing so. 

There were plenty of food venders there to choose from and we set about finding a ‘healthy’ snack option.  That was when we saw these delicious looking pancakes being made.  Even though we frequent Japanese restaurants, I had never seen these pancakes before.  Called Okonomiyaki, there were 4 varieties to choose from – chicken, beef, seafood or vegetable.  All were chock full of vegetables and you know what a fan of vegetables I am, so that was it, decision made.

Okonomiyaki is a savoury Japanese style pancake that is made with a batter, shredded cabbage, other fresh grated/sliced vegetables & some type of meat/seafood – batters and fillings vary between the different regions of Japan. 

According to wikipedia, the name is derived from the word okonomi, meaning “what you like” or “what you want”, and yaki meaning “grilled” or “cooked”.  Normally they are served topped with mayonnaise, a Japanese style barbecue sauce and are sprinkled with bonito flakes which appear to ‘dance’ as they move around in the heat rising from the pancake.

The one we ordered contained chicken as well as a stack of vegetables and we asked for only a little of the bbq sauce on top.  It was so yummy I couldn’t wait to try making them at home.  So after googling for ideas, I set about assembling my own version this afternoon, copying the vegetables in last weeks version (but you could pretty much use whatever you like – whatever is in the fridge) but omitting the chicken, and they turned out great.  Quick, easy and oh so healthy with all of those veggies tucked inside.  They were so tasty that they didn’t need any sauce or topping.

They make quite a decent sized snack which fills you up, but doesn’t leave you feeling heavy.  Perfect!

Please, Enjoy 🙂

My version of the Japanese (Vegetable) Pancake “Okonomiyaki”

  • 1/6 of a cabbage, shredded (about 3 cups)
  • 1 cup green beans, sliced into 3cm lengths
  • ½ small red capsicum, sliced
  • 1 zucchini, halved lengthways and sliced thinly
  • 1 carrot, grated
  • 3 eggs
  • 1 cup wholemeal flour
  • 1 cup water (supposed to be dashi, but I didn’t have any)
  • 2 tspn Massel vegetable or chicken stock powder (for flavour since I didn’t have dashi)
  • pepper

In a large bowl mix together all of the chopped vegetables

In a smaller bowl, whisk together eggs, then gradually add flour.  Add water slowly and when fully mixed in and smooth, add stock powder and pepper.  Pour onto vegetables and mix well

Heat a small non-stick pan (with a matching lid – I used a saucepan lid) over low heat. Add a small amount of oil (1/2 tspn approx) and swish around to spread across base of pan. Using a large spoon, spoon about 3/4 cup of mixture into pan and flatten slightly with the back of the spoon.  Place the lid on the pan and cook over low heat until golden brown about 3-4 minutes.

Carefully flip pancake over and cook other side for 2-3 more minutes.

And there you have your delightful, delicious, chock full of veggies – japanese pancake ready to eat 🙂

Each pancake has 160 calories, 8g protein & 6g of fibre

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