Blueberry & Banana Oatmeal
Blueberry & Banana Oatmeal
Why this recipe is IBS Friendly & Low FODMAPs:
This recipe is low in FODMAPs and gentle on the stomach as oatmeal is great for digestion due to its high fiber content. The banana provides natural sweetness along with Potassium, Vitamin B6 and Vitamin C. The blueberries add a burst of flavor in addition to a good dose of Vitamin C, Vitamin K and Manganese.
Recipes Tips:
You can adjust the sweetness by adding more or less maple syrup according to your taste. Option to add cacao nibs for some extra sweetness, texture and a hit of antioxidants. Cacao nibs are low FODMAPs.
Ingredients:
1/2 C gluten free rolled oats
1 medium ripe banana
1/4 C fresh or frozen blueberries
1 C lactose free or almond milk (or any low FODMAPs milk alternative)
1 Tbs maple syrup (use pure maple syrup without high fructose corn syrup)
1/2 tsp ground cinnamon
1/2 tsp vanilla extract (make sure it doesn't contain high FODMAPs ingredients like honey)
A pinch of salt
How to:
Start by mashing the ripe banana in a microwave safe bowl. Make sure the banana is very ripe, as this will add natural sweetness to your oatmeal.
Add the rolled oats, lactose free or almond milk, maple syrup, ground cinnamon, vanilla extract, and a pinch of salt to the mashed banana.
Mix all the ingredients together until well combined.
Microwave the bowl on high for 2-3 minutes, or until the oats are cooked to your desired consistency. Be sure to stop and stir the oatmeal every minute to prevent it from overflowing.
Remove the bowl from the microwave (it will be hot), and carefully stir in the blueberries.
Let the oatmeal cool for a minute or two, and then enjoy!
