Waffles with pineapple, banana and coconut (low FODMAP, vegan, gluten free)

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Winter is finally fading away in Sydney. Sun is shining and warm. The golden cane plants are back to life and the garden is looking fantastic.  This beautiful morning I made my tropicana waffles for breakfast and enjoyed them by the pool.

My tropicana waffles are some of my best waffles – super crispy on the outside, beautifully moist on the inside, and full of the goodness of banana, pineapple and coconut milk.  A little icing sugar on top makes it super handsome. Who would think vegan waffles could be so yummy..

Waffles with pineapple, banana & coconut, low FODMAP, gluten free

Recipe is as follow:

(makes 4 waffles, serves 4 as a low FODMAP recipe)

Ingredients

  • 1 cup rice flour
  • 1/2 cup corn starch
  • 3 tbsp sugar
  • 160ml coconut milk (from can)
  • 1 cup pineapple, diced
  • 1 medium firm sugar banana, diced
  • 4 tbsp peanut oil
  • 1/3 cup water
  • 1 tsp sesame seeds, lightly toasted
  • 2 tsp baking powder
  • a little icing sugar as garnish, optional

Method

Cook the pineapple pieces with a little water in microwave, covered, on high, for 3 minutes (I use 2 bowls, one as a lid); carefully remove from the microwave, add the banana pieces and a little more water, cooked in microwave for further 2 minutes, covered.

Mix all ingredients with a whisk. Cook in a waffle maker until cooked.

Served with a sprinkle of icing sugar (optional).

 

FODMAP check list

Ingredient Quantity used in this recipe Monash University recommended serving size Implied serving
Rice flour 1 cup 2/3 cup, 100g 1.5
Corn starch ½ cup 2/3 cup, 100g 1.5
Sugar 3 tbsp.

plus a little icing sugar for dusting

1 tbsp. 4
Coconut milk, from can 160 ml 80 g 2
Pineapple, fresh 1 cup 1 cup, 140g 1
Banana 1 medium firm banana 112 g of firm sugar banana; or

Ripe sugar banana –  56 g, or

Firm common banana – 56 g, or

Ripe common banana – 33 g

1
Peanut oil 4 tbsp. 1 tbsp. 4
Sesame seeds 1 tsp 1 tbsp. 0.3
Baking power 2 tsp Not disclosed in the Monash App; however one of the Monash blog post implied that baking power was low FODMAP.

http://fodmapmonash.blogspot.com.au/2014/10/faqs-about-monash-university-low-fodmap.html

Phil Settle commented in the above post which said that ‘it is OK to consume foods with small amounts of wheat on the low FODMAP diet. So you can include foods such as soy sauce and baking powder that are not specified as being gluten free and that may contain small traces of gluten…’

n/a

 

Waffles with pineapple, banana & coconut, low FODMAP, gluten free
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5 thoughts on “Waffles with pineapple, banana and coconut (low FODMAP, vegan, gluten free)

    FODFIT said:
    September 9, 2016 at 9:56 pm

    These look delicious! can’t wait to try them 🙂

    Like

    savvysouthindian.com said:
    September 22, 2016 at 2:10 am

    Wow , lovely recipe ! Awesome combination !

    Like

    Chris said:
    October 29, 2016 at 5:56 pm

    It’s ideal for this christmas, so I have to mention it in my blog. Thanks!

    Like

      DelishHomeCook responded:
      October 29, 2016 at 7:43 pm

      What a great idea Chris. co-incidentally next week I will be serving these waffles at our local school’s Christmas Markets to raise money for our school. Thanks for the mention & sharing all these lovely cookie recipes on your blog:)

      Like

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