Caramelised Banana with Low FODMAP Porridge

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Gluten Free

Nothing beats a warm comforting breakfast! I love how caramelised bananas bring a lovely sweetness to the dish, while the hint of cinnamon and vanilla give this breakfast a homely feel. 

FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).

Gluten Free Note On Oats: If you have coeliac disease choose rice flakes instead of rolled oats, unless you have talked to your doctor about the risks of eating uncontaminated rolled oats. Oats contain proteins called avenin which is part of the gluten family. Research suggests up to 1 in 5 coeliacs react to pure uncontaminated oats.

Boost your fibre: If you choose to use rice flakes to make your porridge, be aware that they are lower in fibre compared to oats. You can boost your fibre by adding a tablespoon of low FODMAP nuts or seeds, or 1 teaspoons of chia seeds.

 

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Low FODMAP milk options include lactose free milk, almond milk, UHT coconut milk (1/2 cup or less), hemp milk, macadamia milk, quinoa milk, rice milk, soy milk made from soy protein. Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin, agave syrup, high fructose corn syrup, molasses, or honey.

When using bananas make sure you use common bananas and not sugar bananas.

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

If you have coeliac disease choose rice flakes instead of rolled oats, unless you have talked to your doctor about the risks of eating uncontaminated rolled oats. Oats contain proteins called avenin which is part of the gluten family. Research suggests up to 1 in 5 coeliacs react to pure uncontaminated oats.

Wheat/gluten can be added to dried herbs and spices so check that they are gluten free.

Unless you have coeliac disease, then you do not need to worry about being trace gluten free while on the low FODMAP diet. Gluten is not a FODMAP and small amounts of wheat are low FODMAP.

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NUTRITION

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Nutrition Per Serve (using rice flakes & milk alternative):

Calories
381
19.1%
Fat
11.40g
16.3%
Saturates
1.80g
7.2%
Protein
7.60g
15.2%
Carbs
52.00g
16.8%
Sugars
22.4g
Fibre
3.4g
Salt
0.03g
0.8%
Iron
0.82mg
4.6%
Calcium
163.2mg
16.3%

INSTRUCTIONS

  1. Cook your porridge (rice porridge or oats) according to packet directions using the low FODMAP milk.
  2. Heat a small saucepan over the medium heat. Add the neutral oil, maple syrup, a sprinkle of cinnamon and a dash of vanilla essence. Allow to bubble for a minute. Then add the sliced banana. Cook for 2 to 3 minutes, until the banana is plump and golden.
  3. Top the cooked porridge with the caramelised banana.

 

Low FODMAP Porridge with caramelised banana vertical

AUTHOR Alana Scott
REVIEWED BY Lauren Renlund (RD)

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