Today’s recipe, Peanut Butter Muffins with Dark Chocolate Chips is courtesy of Kate Scarlata RD, author The Low FODMAP Diet, Step by Step. The muffins are low in FODMAPS and are a good pre-exercise choice for athletes with digestive issues. But even if you have a cast-iron stomach, you’ll still like these muffins simply because they taste yummy, are easy to make, and are handy for breakfast, pre- and post-exercise snacks, and even dessert.
FODMAP stands for Fermentable (i.e., gas-producing) Oligo-, Di-, Mono-saccharides And Polyols. These are different kinds of carbohydrates that can be hard for some people to digest. (For example, the di-saccharide lactose in milk is known to cause gas and bloat for people who are lactose-intolerant.) Research with athletes suggests foods low in FODMAPS might help reduce digestive issues (gas, bloat, diarrhea).
If you have a sensitive stomach and want to find a local sports dietitian who can help you create a diet low in FODMAPS, use the referral network at www.SCANdpg.org .
Yield: makes 12 muffins
Ingredients
- 2 eggs
- 3/4 cup (lactose free) milk
- 2 tablespoons vegetable oil
- 1/2 cup brown sugar
- 1/2 cup all-natural peanut butter
- 1 teaspoon vanilla extract
- 1 1/2 cup oat flour (Bob’s Red Mill brand or simply pulse rolled oats in your blender until they are a flour consistency.)
- 1 tablespoon baking powder
- 3/4 cup dark (or semi-sweet) chocolate chips
- Optional: 1/2 teaspoon salt
Instructions
- Preheat oven to 350 degrees F.
- Prepare 12 -muffin tin with a light coating of oil.
- In a medium-size bowl, combine all ingredients and beat well.
- Fold in 1/2 cup of the chocolate chips into batter.
- Add batter evenly into the 12-muffin tin.
- Distribute the extra 1/4 cup chocolate chips evenly to the top of each muffin.
- Bake for 12-15 minutes or until a cake tester comes out clean.