In a Rush Zucchini/Spinach Muffins
I am always looking for something different to eat for breakfast. I’m not one of those that can eat the same thing every day, so I look for variety in my meals and snacks. Plus, I often need something that I can just grab and bring with me.
-2 cups grated zucchini
-1 cup blueberries or raspberries (after measuring 1 cup, mash or puree them up-will be about 1/2 cup)
-1 cup spinach (after measuring 1 cup, chop up the spinach)
-1/2 cup chia seeds
-1/4 cup sugar (you could add less if you would like-my berries were a bit sour tasting)
-1/2 cup oil
-1/2 cup liquid, such as regular milk (if tolerated), lactose free milk, almond milk, etc.)
-1 cup gluten-free oats
-1 cup flour (I used Bob’s Red Mill GF, but you could use anything, such as almond flour, etc)
-1 tsp salt
-1 tsp baking soda
-1/4 tsp baking powder
-1/4 cup ground flaxseed (FODMAP approved to 1 TBSP-these make 15-18 muffins, add less if needed)
-Fold in whole berries, nuts, chocolate chips, etc.
Mix the first 8 ingredients. In a separate bowl, mix the remaining ingredients (except the extras, such as nuts, chocolate chips, etc). Then, mix together the two bowls of ingredients. Fold in extras if you are adding them. Spray a regular size muffin tin and fill to the top with muffin batter. Bake at 350 degrees for 20 minutes.
This is a FODMAP friendly muffin. It is gluten-free as well, but if you are newly diagnosed even gluten-free oats are cautioned against for the first 6 months. Please leave your comments if you decide to make them! Let me know if you change anything. I am always open to suggestions!
Registered Dietitian Nutritionist - CDN, RDN
My name is Valerie Polley. I am a Indianapolis-based registered dietitian and owner of Blue Tree Nutrition. I consult with clients both local and far away.
I have a bachelor’s degree in nutrition from Purdue University and I have been practicing for 20 years.
I thoroughly enjoy helping clients through their gut health journey. I see a range of GI issues including, but not limited to celiac disease, IBS and SIBO. I also specialize in the FODMAP elimination diet.
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