Alright so “technically” peanuts aren’t paleo, but for those of us with FODMAP issues, paleo flours can be tricky. I myself cannot tolerate very much coconut or almond flour, so enter peanut flour! I’ve heard rumors that you can buy peanut flour at Trader Joe’s, although our local store doesn’t carry it. I ordered Anthony’s Peanuts Organic Peanut Flour, but you could also use PB2. However beware that PB2 does contain other ingredients like sugar! If you’re interested in trying out peanut flour just be aware that it is very absorbent so you may need to add a little extra liquid to get the texture you’re looking for when baking with it. I’ve also added some tapioca starch (3 to 1 ratio) to lighten up my brownies and a little bit of xanthan gum to get that chewy texture, haven’t tried omitting the xanthan gum but it may work just fine. These are “cakey” brownies, still working on a magic formula for a fudgy brownie, which I personally prefer.
Peanut Flour Brownies
3/4 C Peanut Flour
1/4 C Tapioca Starch
1/2 C Cocoa
1/2 tsp Xanthan Gum
1 tsp Baking Soda
1/2 tsp Salt
1/3-1/2 Cup of Pure Maple Syrup (depending on how sweet you’d like them)
1 Egg White
1/4 C of Melted Butter
1/2 C Water
1 tsp Vanilla
1/3 Cup of Chocolate Chips (I use Enjoy Life Semi-Sweet Mini Chips)
Combine all dry ingredients in a bowl and set aside. Combine all wet ingredients. Slowly mix dry ingredients into wet ingredients. Last fold in chocolate chips. Bake in an 8×8 or 9×9 pan at 350 degrees for 20-25 minutes. Yields 12 brownies
This recipe calls for hydrolysate gelatin. If you haven’t tried it yet give it a shot, it’s a great form of Paleo friendly and FODMAP friendly protein and it’s also supposed to be excellent for gut health and healthy skin, hair and nails. It’s great to add to shakes as well, as it has no real flavor (but it will thicken).
Chocolate Peanut Butter Balls
1/2 Cup of peanut butter
1/3 Cup of Cocoa
2-3 droppers full of vanilla stevia (make sure it’s alcohol free)
Gelatin protein to thicken to desired consistency, I think I used about 1/4 cup
Mix together in a mixing bowl and make into Tbs sized balls I used a cookie scoop to make them uniform. Drop onto waxed paper and chill for about an hour to solidify then enjoy!
If you’re not sugar free this would be great with Maple Syrup as a sweetening agent, just up the gelatin.
We FODMAPers have to be very careful with our carbs. I’m a tad on the extreme side of reactivity so I have to be rather creative in my selection. So I’ve been forced to broaden my horizons. I adore squash, particularly butternut, unfortunately it doesn’t return the love! I stumbled upon another squash at my local grocery store and decided to give it a try. It was delicious! Creamy and sweet, kabocha squash is a treat for squash lovers.
One kabocha squash
2-3 Tbs of coconut oil
Salt to taste
Cut squash in half horizontally. Scoop out the “guts” and put about a Tbs of coconut oil in the middle of each. Coat the entire surface of the meat of the squash with oil. Place in a roasting pan with about 1″ of water, meat side up. Bake at 375 for 45-50 minutes until soft.
If you’re FODMAP free and Paleo like me you probably miss your starches right? I know I sure do! So what’s the best alternative? PLANTAINS my friends!
You can use this cousin of the banana without limits! I’m super sensitive and can only tolerate 1/2 banana at a time but I have had zero problems with plantains.
For the skinny on using plantains, including tips on how to select them at the store and how to peel them when you get them home, check out my hero The Paleo Mom at thepaleomom.com.
Here are links to a few of my favs:
Fried plantain chips (tostones)-
You can find several sweet plantain recipes as well! One I found in the Nom Nom Paleo cookbook-
2 VERY ripe (almost black) plantains sliced into about 1″ thick discs
1/4-1/2 cup of coconut flour
Cinnamon for sprinkling
Roll plantain pieces in flour and place in frying pan with coconut oil. Fry for 1-2 minutes on each side, remove from pan and dust with cinnamon. Enjoy hot or cold out of the fridge.
When you’re FODMAP free condiments can be tricky! Most ketchup contains garlic and onion powder as well as tomato paste. Here’s my ketchup alternative.
18 oz of tomato sauce (I use Pomi because many tomato sauces contain garlic powder and onion powder so check the label!)
1/4 cup of maple syrup (or sweetener of your choice)
1/4 tsp clove
1/4 cup green onion or chives
2 Tbs garlic infused EVOO
1/4 cup rice vinegar
Salt to taste
Put it all in a sauce pan. Now cook the heck out of it. On medium heat cook and stir frequently until it’s boiled down to the consistency of ketchup. Keep a close eye on it so you don’t end up burning it to the bottom of the pan. The onion should disintegrate during the boiling process but it it’s still lumpy put the final product in the blender to smooth it out.
I’ve microwaved this before as well, for about 10-12 minutes total in increments of 2-3 minutes. 2-3 minutes, stir, 2-3 minutes, stir, etc.
This recipe has turned into one of my favorites after a few important tweaks…
FODMAP-Free Turkey Meatloaf
2 lbs turkey
1/4 cup Garlic Infused EVOO
1/4 coconut aminos
1/4 celeriac finely diced
1/2 of bell pepper of your choice, I like a combo of red and yellow
1/3 of green onion (green parts only!)
1/2 tsp of salt
1/4 tsp pepper
Mix all ingredients in a large bowl and bake at 375 for one hour. Enjoy!
See my future post for FODMAP friendly ketchup!