low FODMAP popeye muffins (spinach, corn and feta)

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Whether you’re looking to do some menu planning on a low FODMAP diet, or just wanting a tasty, warm, feel-good snack, these savoury muffins will fit the bill. I’m going to come right out and say it : they’re VERY GREEN and give off serious Oscar The Grouch vibes. But I promise they are utterly delicious.

Here’s all the good things you’ll be getting for your trouble:

1. Low FODMAP, but because they’re not gluten free, the texture is just like a normal muffin. You can buy Lofo Pantry flour at lots of supermarkets these days. Such a great innovation.

2. Nutrient rich: lots of magnesium (good for your nervous system and can help with migranes), and packed with antioxidants from the veggies and olive oil.

3. Home made goodness and a house full of delicious aromas. You’ll feel like a domestic God / Goddess.

NB. If you’re a bit weirded out by bright green muffins, there is an option in the recipe to tone that down a bit.

Happy baking!

x

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Serves: 12 muffins

Author: Marnie Nitschke

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Low FODMAP spinach, corn and feta muffins

Prep time: 15 MinCook time: 20 MinTotal time: 35 Min

Loaded with antioxidants, folate and magnesium, these are a great low FODMAP snack. Serve as is, or heat gently in the microwave and add a knob of butter. Can be frozen.

Ingredients

• 1 bag (120g) baby spinach leaves
• A handful each of fresh basil and coriander (optional)
• 60mL Extra Virgin Olive Oil
• 180mL lactose free milk
• 1 ¾ cups Lofo Pantry plain (low FODMAP) flour
• 2 tsp baking powder
• 1 tsp bicarb soda
• Ground pepper and a good pinch of salt
• 100g feta cheese
• 2/3 cup finely grated parmesan cheese
• 1 egg, lightly beaten
• ¾ cup corn kernels (optional)
• Grated tasty cheese to top

Instructions

1. Preheat oven to 200C (180C fan forced) and line a muffin try with 12 non-stick muffin cases.
2. For super vibrant green muffins, blitz the spinach and herbs with wet ingredients (olive oil, milk, egg) in a high speed blender and set aside.
3. If you’d rather not the intense green muffin look, just wilt the spinach and herbs in a hot pan with a little olive oil, then roughly chop and add to the mixture later, once cooled slightly.
4. Sift flour with baking powder and bicarb soda, then add remaining ingredients (folding through the crumbled feta and corn kernels last).
5. Distribute the mixture evenly between the muffin cases, sprinkle on the extra cheese, and bake for 20-25 minutes.
6. Allow to cool slightly, and serve with or without butter or a scrape of cream cheese.

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