Spiced Pumpkin Muffins
Spiced pumpkin muffins are a delightful treat, perfect for the fall season and suitable for those following a low-FODMAP diet. These moist, flavorful muffins are infused with warm spices and the rich taste of pumpkin, making them a cozy addition to any breakfast or snack time. They are quick and easy to make, ensuring you can enjoy these seasonal delights without the worry of digestive issues.
| Ingredient | Quantity |
|---|---|
| Gluten-free all-purpose flour | 1 ½ cups |
| Baking powder | 1 tsp |
| Baking soda | ½ tsp |
| Ground cinnamon | 1 tsp |
| Ground nutmeg | ½ tsp |
| Ground ginger | ½ tsp |
| Salt | ½ tsp |
| Brown sugar | ¾ cup |
| Maple syrup | ¼ cup |
| Canned pure pumpkin | 1 cup |
| Coconut oil (melted) | ⅓ cup |
| Eggs | 2 large |
| Vanilla extract | 1 tsp |
Instructions:
- Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.
- In a large bowl, whisk together the dry ingredients: flour, baking powder, baking soda, spices, and salt.
- In another bowl, combine the brown sugar, maple syrup, pumpkin, melted coconut oil, eggs, and vanilla until well mixed.
- Gradually add the wet ingredients to the dry ingredients, stirring until just combined.
- Divide the batter evenly among the muffin cups, filling each about ¾ full.
- Bake for 20-25 minutes or until a toothpick inserted into the center comes out clean.
- Let cool in the pan for a few minutes before transferring to a wire rack to cool completely. Enjoy your delicious low-FODMAP spiced pumpkin muffins!
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Apple Cinnamon Oatmeal Cookies
Apple cinnamon oatmeal cookies are a delicious and wholesome treat that perfectly embody the cozy flavors of fall. These cookies combine the sweetness of apples with the warm spice of cinnamon and a hearty base of oats. Ideal for those following a low-FODMAP diet, these cookies make a tasty snack or dessert for any occasion.
| Ingredient | Quantity |
|---|---|
| Gluten-free rolled oats | 2 cups |
| Gluten-free all-purpose flour | 1 cup |
| Baking soda | 1 tsp |
| Ground cinnamon | 1 tsp |
| Ground ginger | ½ tsp |
| Salt | ½ tsp |
| Brown sugar | ½ cup |
| Maple syrup | ¼ cup |
| Canned apple puree or grated apple | 1 cup |
| Coconut oil (melted) | ⅓ cup |
| Eggs | 2 large |
| Vanilla extract | 1 tsp |
Instructions:
- Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
- In a large bowl, mix together the rolled oats, flour, baking soda, spices, and salt.
- In another bowl, whisk together the brown sugar, maple syrup, apple puree, melted coconut oil, eggs, and vanilla until well blended.
- Gradually add the wet ingredients to the dry mixture, stirring until combined.
- Drop spoonfuls of dough onto the prepared baking sheet, spacing them about 2 inches apart.
- Bake for 12-15 minutes or until the edges are lightly golden.
- Allow to cool on the baking sheet for a few minutes before transferring to a wire rack to cool completely. Enjoy your tasty low-FODMAP apple cinnamon oatmeal cookies!
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Low-FODMAP Pumpkin Pie
Low-FODMAP Pumpkin Pie is a delightful and comforting dessert perfect for the fall season. Made with a creamy pumpkin filling flavored with warm spices, this pie is a fabulous gluten-free option for those adhering to a low-FODMAP diet. It’s great for holiday gatherings or just to enjoy a slice with a cup of tea or coffee.
| Ingredient | Quantity |
|---|---|
| Gluten-free pie crust | 1 |
| Canned pumpkin puree | 2 cups |
| Eggs | 2 large |
| Maple syrup | ½ cup |
| Coconut milk | 1 cup |
| Ground cinnamon | 1 tsp |
| Ground nutmeg | ½ tsp |
| Ground ginger | ½ tsp |
| Salt | ¼ tsp |
| Vanilla extract | 1 tsp |
Instructions:
- Preheat your oven to 350°F (175°C).
- In a large mixing bowl, combine canned pumpkin puree, eggs, maple syrup, coconut milk, spices, salt, and vanilla extract. Whisk until smooth.
- Pour the filling into the prepared gluten-free pie crust.
- Bake for 45-50 minutes, or until the filling is set and the edges are lightly browned.
- Allow to cool before slicing and serving. Enjoy your delicious low-FODMAP pumpkin pie!
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Maple Pecan Crumble
Maple Pecan Crumble is a delightful dessert that combines the rich flavors of maple with the crunch of pecans, perfect for any fall gathering. This low-FODMAP treat is both comforting and easy to make, with a buttery crumble topping that pairs beautifully with vanilla ice cream or a dollop of whipped cream.
| Ingredient | Quantity |
|---|---|
| Gluten-free oats | 1 cup |
| Chopped pecans | 1 cup |
| Brown sugar (packed) | ½ cup |
| Maple syrup | ¼ cup |
| Coconut oil (melted) | ¼ cup |
| Ground cinnamon | 1 tsp |
| Salt | ¼ tsp |
| Water | 2 tbsp |
Instructions:
- Preheat your oven to 350°F (175°C) and grease a baking dish.
- In a mixing bowl, combine gluten-free oats, chopped pecans, brown sugar, ground cinnamon, and salt. Stir to combine.
- Add melted coconut oil and maple syrup to the dry ingredients, and mix until everything is evenly coated.
- Spread the mixture evenly in the prepared baking dish, pressing down slightly.
- Drizzle water over the crumble to help it bake evenly, and bake for 25-30 minutes or until golden brown.
- Allow to cool slightly before serving. Enjoy your Maple Pecan Crumble warm or at room temperature!
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Caramelized Banana Bread
Caramelized Banana Bread is a delicious and comforting low-FODMAP treat, perfect for fall. It combines the natural sweetness of ripe bananas with a caramelized topping that adds a delightful texture and flavor. This bread is moist and dense, making it an ideal snack or breakfast option that pairs beautifully with a cup of tea or coffee.
| Ingredient | Quantity |
|---|---|
| Ripe bananas | 3 medium |
| Gluten-free all-purpose flour | 2 cups |
| Brown sugar | ½ cup |
| Coconut oil (melted) | ⅓ cup |
| Baking soda | 1 tsp |
| Ground cinnamon | 1 tsp |
| Vanilla extract | 1 tsp |
| Salt | ½ tsp |
| Eggs (large) | 2 |
| Maple syrup | ¼ cup |
Instructions:
- Preheat your oven to 350°F (175°C) and grease a loaf pan.
- In a mixing bowl, mash the ripe bananas until smooth.
- Stir in the melted coconut oil, brown sugar, eggs, vanilla extract, and maple syrup until well combined.
- In a separate bowl, whisk together the gluten-free flour, baking soda, ground cinnamon, and salt.
- Gradually mix the dry ingredients into the banana mixture until just combined.
- Pour the batter into the prepared loaf pan and smooth the top.
- Bake for 50-60 minutes or until a toothpick inserted in the center comes out clean.
- Let the banana bread cool in the pan for 10 minutes before transferring it to a wire rack to cool completely. Enjoy!
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Chocolate Chip Zucchini Bread
Chocolate Chip Zucchini Bread is a delightful low-FODMAP treat that celebrates the flavors of fall. This moist and tender bread balances the sweetness of chocolate chips with the subtle freshness of zucchini, making it a perfect snack or a cozy addition to your breakfast table. It’s an enjoyable way to include veggies in your treats without compromising on flavor!
| Ingredient | Quantity |
|---|---|
| Grated zucchini | 1 cup |
| Gluten-free all-purpose flour | 1.5 cups |
| Brown sugar | ½ cup |
| Coconut oil (melted) | ⅓ cup |
| Eggs (large) | 2 |
| Baking soda | 1 tsp |
| Ground cinnamon | 1 tsp |
| Vanilla extract | 1 tsp |
| Salt | ½ tsp |
| Semi-sweet chocolate chips | ½ cup |
Instructions:
- Preheat your oven to 350°F (175°C) and grease a loaf pan.
- In a mixing bowl, combine the grated zucchini and melted coconut oil, then add in the eggs and brown sugar, mixing until smooth.
- In another bowl, whisk together the gluten-free flour, baking soda, ground cinnamon, and salt.
- Gradually mix the dry ingredients into the wet mixture until just combined, then fold in the chocolate chips.
- Pour the batter into the prepared loaf pan and level the top.
- Bake for 50-60 minutes, or until a toothpick inserted in the center comes out clean.
- Allow the bread to cool in the pan for 10 minutes before transferring it to a wire rack to cool completely. Enjoy!
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Cranberry Orange Scones
Cranberry Orange Scones are a delightful low-FODMAP treat perfect for enjoying during the fall season. These scones are bursting with the tartness of dried cranberries and the bright, zesty flavor of fresh orange, making them a wonderful addition to any autumn breakfast or afternoon tea. Their flaky texture and sweetness will have everyone reaching for seconds, and they’re easy to make!
| Ingredient | Quantity |
|---|---|
| Gluten-free all-purpose flour | 2 cups |
| Brown sugar | ¼ cup |
| Baking powder | 1 tbsp |
| Salt | ½ tsp |
| Unsalted butter (cold) | ½ cup |
| Dried cranberries | ½ cup |
| Zest of 1 orange | 1 tbsp |
| Eggs (large) | 1 |
| Milk (lactose-free or almond) | ⅓ cup |
| Vanilla extract | 1 tsp |
Instructions:
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a large bowl, whisk together the gluten-free flour, brown sugar, baking powder, and salt.
- Cut in the cold butter until the mixture resembles coarse crumbs, then stir in the dried cranberries and orange zest.
- In a separate bowl, whisk together the egg, milk, and vanilla extract; add to the flour mixture and stir until just combined.
- Turn the dough out onto a lightly floured surface, knead gently, and shape into a circle about 1 inch thick. Cut into wedges and place on the prepared baking sheet.
- Bake for 15-20 minutes or until golden brown. Allow to cool slightly before serving. Enjoy!
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Pumpkin Spice Energy Bites
Pumpkin Spice Energy Bites are a fantastic low-FODMAP snack perfect for on-the-go energy or a sweet treat during the fall season. These no-bake bites are packed with nutritious ingredients and a cozy blend of pumpkin spice flavors, making them a wholesome and delicious option for anyone craving a seasonal pick-me-up.
| Ingredient | Quantity |
|---|---|
| Rolled oats (gluten-free) | 1 cup |
| Canned pumpkin puree | ½ cup |
| Almond butter | ⅓ cup |
| Maple syrup | 2 tbsp |
| Pumpkin pie spice | 1 tsp |
| Chia seeds | 1 tbsp |
| Vanilla extract | ½ tsp |
| Salt | ¼ tsp |
| Dark chocolate chips (dairy-free) | ¼ cup |
Instructions:
- In a mixing bowl, combine oats, pumpkin puree, almond butter, maple syrup, pumpkin pie spice, chia seeds, vanilla extract, and salt.
- Mix until well combined, and then fold in dark chocolate chips.
- Use your hands to form the mixture into small balls, about 1 inch in diameter.
- Place the energy bites on a baking sheet lined with parchment paper, then refrigerate for at least 30 minutes until firm.
- Enjoy your Pumpkin Spice Energy Bites as a quick snack or dessert!
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Vanilla Almond Biscotti
Vanilla Almond Biscotti is a delightful low-FODMAP treat that makes for the perfect crunchy companion to your favorite beverage. These twice-baked cookies are infused with the rich flavors of vanilla and toasted almonds, offering a satisfying texture that holds up beautifully when dunked in coffee or tea. They are easy to prepare and serve as a wonderful addition to your fall desserts.
| Ingredient | Quantity |
|---|---|
| Almond flour | 2 cups |
| Cocoa powder (unsweetened) | 1 tbsp |
| Baking powder | 1 tsp |
| Salt | ¼ tsp |
| Eggs | 2 large |
| Maple syrup | ⅓ cup |
| Vanilla extract | 1 tsp |
| Sliced almonds | ½ cup |
Instructions:
- Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
- In a large bowl, mix almond flour, cocoa powder, baking powder, and salt.
- In another bowl, whisk together eggs, maple syrup, and vanilla extract until well combined.
- Gradually fold the wet ingredients into the dry mixture until a dough forms; then mix in the sliced almonds.
- Shape the dough into a log about 12 inches long and 3 inches wide on the prepared baking sheet.
- Bake for 25-30 minutes, until the log is golden brown. Remove from the oven and let cool for 10 minutes.
- Slice the log diagonally into ½ inch thick pieces and return the slices to the baking sheet.
- Bake again for an additional 15-20 minutes until crisp, flipping halfway through.
- Allow to cool completely before serving or storing in an airtight container. Enjoy your Vanilla Almond Biscotti as a delightful snack with your beverage of choice!
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Salted Caramel Apple Tart
Salted Caramel Apple Tart is a delightful blend of sweet and savory flavors, perfect for fall gatherings. This low-FODMAP dessert features a buttery tart crust filled with spiced apples and drizzled with a luscious salted caramel sauce. It’s a comforting treat that will impress friends and family while keeping everyone’s tummy happy.
| Ingredient | Quantity |
|---|---|
| Gluten-free all-purpose flour | 1 ½ cups |
| Cold unsalted butter (cubed) | ½ cup |
| Powdered sugar | ¼ cup |
| Water | 2-3 tbsp |
| Apples (peeled and sliced) | 3 medium |
| Cinnamon | 1 tsp |
| Nutmeg | ¼ tsp |
| Brown sugar | ½ cup |
| Salt | ½ tsp |
| Maple syrup | 2 tbsp |
Instructions:
- Preheat the oven to 350°F (175°C) and lightly grease a tart pan.
- In a bowl, combine gluten-free flour and powdered sugar. Add the cold butter and mix until crumbly. Gradually add water until the dough holds together.
- Press the dough into the tart pan evenly and bake for 15 minutes until lightly golden.
- In a separate bowl, toss the sliced apples with cinnamon, nutmeg, brown sugar, and salt.
- Layer the spiced apples over the pre-baked tart crust and bake for an additional 25-30 minutes until the apples are tender.
- Drizzle maple syrup over the baked tart and sprinkle with sea salt before serving.
- Allow to cool slightly before slicing and serving. Enjoy your Salted Caramel Apple Tart with a scoop of low-FODMAP vanilla ice cream if desired!
Coconut Pumpkin Chia Pudding
Coconut Pumpkin Chia Pudding is a creamy and satisfying dessert that combines the flavors of fall with the health benefits of chia seeds. This low-FODMAP dish is both dairy-free and gluten-free, making it a delicious guilt-free treat perfect for autumn evenings or as a nutritious breakfast option.
| Ingredient | Quantity |
|---|---|
| Chia seeds | ½ cup |
| Coconut milk | 1 can (13.5 oz) |
| Pure pumpkin puree | 1 cup |
| Maple syrup | ¼ cup |
| Pumpkin spice | 1 tsp |
| Vanilla extract | 1 tsp |
| Sea salt | ¼ tsp |
Instructions:
- In a mixing bowl, whisk together the coconut milk, pumpkin puree, maple syrup, pumpkin spice, vanilla extract, and sea salt until well combined.
- Stir in the chia seeds until evenly distributed.
- Cover the mixture and refrigerate for at least 4 hours, or preferably overnight, to allow the chia seeds to absorb the liquid and thicken.
- Once set, stir the pudding well before serving and enjoy on its own or with your favorite low-FODMAP toppings!
