28 April 2017

Vegan banana and dark chocolate doughnuts

Vegan banana & dark choc protein 'doughnuts'

By Adriana (Monash FODMAP Facebook friend!) & Lyndal McNamara - Research Dietitian

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) 1 serve = 1 doughnut
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
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