Before I get to this delicious recipe I’m pretty stoked with, I just wanted to say a big hollllaaaa to CWN readers, as I know it’s been a while since I was consistently on top of it. As you may have read, I took a break during my hypnotherapy period. It went well, but definitely didn’t reduce my symptoms enough to make daily life more enjoyable without sticking to a low-FODMAP diet. I’m back on the diet, quite strictly again, after a 10-day bout of gastro upsets while on holiday in Romania. My main nemeses seem to be garlic and onion, which do make it quite hard while travelling – particularly in foreign countries where it’s hard to explain things to your server(s).
The good news is that I’m returning full of inspiration for new low-FODMAP recipes. I’m currently mastering my perfect green smoothie recipe, baking the way I want to bake (free of refined sugars, yet still low-FODMAP) and sneaking in tonnes of vegetables wherever I can. I’m also trying to head towards eating lighter, even as the winter rolls in, as I’m about to embark on a yoga teacher training course.
After the struggle in Romania, I was initially frustrated to have to return to such a limited array of foods. I’m now trying to change my mindset. I’m focusing on what I can eat rather than what I can’t, and trying to increase the mind-body connection to figure out what feels best.
So now to the recipe!
Carrot cake muffins with cream cheese filling
125g x lactose-free cream cheese
4 x TBSP dried coconut
1 x TBSP pure maple syrup
250g x grated carrot
75g x fresh pineapple, finely chopped
1 x thumb-size piece of ginger, grated
3 x organic, free-range eggs
150-175g x rice malt syrup (depending on how sweet you want it)
170g x liquid coconut oil (warm slightly until it liquifies if necessary)
200g x gluten-free flour*
5g x baking soda
5g x baking powder
1 tsp each x cinnamon, nutmeg and cardamom
100g x walnuts, chopped
50g x pumpkin seeds
Preheat the oven to 200C and grease a 12-muffin tray, then line with paper cupcake casings.
In a small bowl, whip together the cream cheese, coconut and maple syrup and set aside.
In another bowl, combine the carrot, pineapple and ginger and set aside.
In a large bowl, beat the eggs and rice syrup with an electric mixer until well combined. Drizzle in the oil slowly while still mixing until incorporated. Add the carrot mix and stir to combine.
Sift in the dry ingredients and fold through the egg/carrot mixture.
Spoon a tablespoon of the batter into the bottom of each cupcake casing. Dollop a teaspoon of the cream cheese mixture on top**, then fill up each casing with the remaining batter.
Bake at 200C for around 25 minutes. The muffins should bounce back when you press them. Serve warm or cold.
I made a full batch and kept the remainder in the freezer. They’re great to pull out the night before work and let defrost for a snack the following day.
*Make your own low-FODMAP gluten-free flour by combining 170g x rice flour, 40g x gluten-free cornflour and 5g x carboxymethyl cellulose (available from cake-decorating shops).
**You probably won’t use all the cream cheese mixture. The remainder makes a great spread on top of gluten-free or sourdough spelt toast.