Friday, 28 April 2017

Vegan banana & dark choc protein 'doughnuts'

Looking for a healthier, low FODMAP sweet treat? Our very creative Facebook friend Adriana has shared her delicious recipe for vegan 'doughnuts' with a healthy twist! 



Ingredients (makes 6 doughnuts): 

  • 100g buckwheat flour 
  • 1 tsp baking powder 
  • 10g (2 tsp) pea protein powder 
  • 1.5 tbs ground chia seeds + 3 tbs warm water
  • 2 tbs brown sugar or stevia powder 
  • 1 small banana 
  • 1 tbs cocoa/cacao powder 
  • 1 tsp ground cinnamon 
  • 40g 70% dark chocolate chips (optional) 

Method: 

  1. Preheat oven to 180 degrees Celsius. 
  2. In a small bowl, combine ground chia seeds with water and set aside to soak for 10-15 minutes, or until they form a thick gel. 
  3. In a large mixing bowl, add all dry ingredients and stir to combine. 
  4. Using a fork, mash banana separately on a plate then stir through the chia seed mixture 
  5. Combine banana and chia mixture with dry ingredients and stir until the mixture resembles thick pancake batter. 
  6. Spoon mixture into a well greased doughnut pan (if you don't have a doughnut pan, a muffin tin can be used instead). 
  7. Bake at 180 degrees for ~15 minutes. 
  8. Leave doughnuts to cool slightly before glazing or dusting with cinnamon-sugar (optional) 

Glaze (optional): 

  • 1 tbs icing sugar 
  • 1/2 tbs cocoa/cacao powder 
  • 1/2 tsp liquid (water/milk/lemon juice) 

Combine all ingredients in a small bowl, then spread glaze on cooled doughnuts 

Tips:
  • Gluten-free flour can be used as an alternative to buckwheat flour, just be sure to check the label for any high FODMAP ingredients (such as lupin flour)
  • No chia seeds In the pantry? 1 egg can be used in place of the chia + water mixture
Nutrition Information/serve: (without glaze)
Energy
698kJ
Protein
4.9g
Fat
4.7g
- Saturated fat
1.5g
Carbohydrates
25.5g
- Sugar
10.3g
Fibre
3.5g
Sodium
319mg
FODMAPs
LOW

3 comments:

  1. i ate 100 grams om dried banana chips, air filled stomac delux. but a litle bit of banana i gues can work. but pea protein. didnt know that would work. any brand names i should know about??

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  2. I would also love to know any protein powders (pea/rice/whey) that you would recommend that are low FODMAP (lactose/fructose free/friendly)!

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    Replies
    1. Hi Cassandra,

      Unfortunately we cannot recommend any specific brands as we don't have any a part of our certification program. We have tested pea protein, and found it to be low FODMAP so would recommend this.

      All the best,
      Monash FODMAP

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