Breakfast is the meal that has been the easiest while I’m in the FODMAPS elimination phase because nothing much has changed. I typically eat oats with various add-ins (nuts, nut butters, etc.), all of which are FODMAPS free. The only real change is having to monitor which fruits (fresh and/or dried) I throw into the mix.
Most berries are fine (strawberries, raspberries, blueberries, etc.) and ripe bananas are in the clear too. It’s just apples, pears, and stone fruits that I have to watch out for. And raisins (in large amounts).
To give you an example of how it’s far from a deprivation situation, here’s a nice breakfast I made the other day.
I started with frozen strawberries that I thawed in the micro (you could plan ahead and put them in the bowl in the fridge overnight, too). Obviously fresh berries work as well, but now that summer is turning into fall, doing the frozen thing is more realistic (as well as budget and eco-friendly). Plus, when frozen fruit melts, you get yummy juices and don’t need extra sweeteners.
I heaped hot-off-the-stove oats on top (full disclosure, I cooked the oats with1 tsp of cinnamon in the water). Then I got to work on my nut butter. I had soaked cashews overnight, so I knew I wanted to make my own cashew sauce.
Sweet Cashew Sauce (v, gf)
- 1/4 cup raw cashew, soaked and drained
- 2 tbsp peanut flour
- 2 tbsp water
- 1/2 tsp vanilla extract
- pinch salt
- optional: stevia to taste
Pulse nuts in blender until creamy and smooth, add in the rest of the ingredients adjusting water to get desired sauce consistency.
Lick the blade at your own risk.
Pour over oats.
Take in the beauty of your feast. And then mix it all up for a fruity, nut butter-y, bowl of yum.
It’s kinda like a PB&J in oatmeal form. No FODMAPS in this bowl!
Guess what else is FODMAPS free?
Pumpkin. Praise be to Fall!
It looks so delicious! That cashew sauce looks really “dessert-like” 🙂 That´s the breakfast that makes the day 🙂
OMG… that cashew sauce literally just made me drool. Nom, Nom!
I’ve been trying to follow along on the FODMAP diet at home since I’m sure I could benefit from it. Breakfast has actually been the hardest meal for me to change. I just want my chickpea flour pancakes all the time. I guess I’d be better off finding an almond flour recipe.
I definitely need to make that cashew sauce! How long do you soak the cashews for?
Mmmm…that looks awesome. I bet you could tweak that sauce and take full advantage of that can of pumpkin – Fall in a bowl! Now I’m hungry for breakfast again and I ate just over an hour ago. 🙂
Mmm…what a great idea, making your own cashew sauce…that breakfast looks absolutely incredible and SO nutritious! <3 Love it! xyx
Yum! That’s a fantastic breakfast idea 🙂
May be a silly question, but is Sun Warrior FODMAP free? I’m just getting my plan for the elimination phase together and I’m getting a bit stuck for vegan protein sources!
I am so glad pumpkin is okay – I think I’ll have to stock up on a million cans now.
xxx
send me some cashew sauce? (:
xo.
lemme look at the ingreds for sun warrior and get back to you.
fyi, im planning to do a post later about protein sources for vegans during the fodmaps elimination phase. i will go into it in more detail, but seitan is ok and the latest info says that tofu is ok too (im not sure about other sources of soy though)
Thank you so much – that would be brilliant!
As oats are okay I presume oat bran would be too (can you tell I’m obsessing over pumpkin oat bran already?)
xxx
haha. i had pumpkin oats yesterday myself!
oat bran is ok. any non-wheat grain in any form is fine.
im still looking into the sun warrior – what kind specifically do you have?
brown rice protein is fine, xanthan gum is fine, stevia is fine. im just trying to figure out about the pectin.
fyi hemp is another good protein source for vegans. i am trying to find a good powder to recommend that has all fodmaps free ingreds
🙂
i soaked them overnight (on the counter). ideally 5 to 7 hours is best for soaking the cashews. but realistically 2 hours should be long enough to get them soft and plump though.
i have an AWESOME waffle/pancake mix thats fodmaps free but since its my husbands (soon to be sold online) company, i cant share the recipe! its coming soon though. and its hearty and fantastic. maybe just try oat flour in place of chickpea flour for now?
I need to start making more cashew cream. And thank the lord, I think pumpkin would be more devastating for me than cutting hummus!
After too many handfuls of raisins at a time I can definitely see why they would be on FODMAPS. Your breakfast looks great! 🙂
I have the Vanilla and Chocolate varieties. There’s a great hemp protein available in the UK where I live by Good Hemp, but I’m not sure it’s around in the US?
Seitan, on the other hand, is almost impossible to locate over here (even vital wheat gluten to make your own..grr)
xxx
I eat very low grain, so I’m hoping a nut flour will work maybe with an extra egg for binding.
definitely. a walnut/cashew blend would be awesome. i use flax eggs, but of course a real egg would work too.
Just made that sauce and put it on my oatmeal… Unbelievable good. Thank-you!
Hello, love the site. My son was just diagnosed with IBS and we are trying to eliminate FODMOPs. Quick question: you mentioned that you have oats for breakfast. What type of oats is this? Most oatmeal that we find is wheat based, and the only gluten free oatmeal we found really hurt my sons stomach. I apologize if this is an ignorant question, we’re just very new to this. Thanks for any advice!
I have found Bob’s Red Mill to be the most reliable. They sell certified gluten free oats – quick cooking, steel cut, and whole rolled. You are otherwise right though – many oats are contaminated with wheat so be sure they specify they are gluten free.