There once was a girl who craved a mug cake (the same one who was partial to a low FODMAP gingerbread mug cake, as it happens). She went to the kitchen and started to get the ingredients out. Then, much to her horror, she realised she’d run out of eggs. ‘NO EGGS!’ she cried. She knew there was only one place that would know the answer – Google. And it didn’t disappoint.
There seem to be a number of egg substitutes out there – a surprising number, actually. The one I went for was a combination of banana and baking powder as that’s what I had in. And there we have it. The moral of the story? Had I not run out of eggs, I’d have never discovered this yummy low FODMAP banana chocolate mug cake. Every cloud ‘n all!
Low FODMAP banana chocolate mug cake
1 tbsp coconut oil
1 medium banana, approx. 100g (the riper the better)
1/4 tsp baking powder
3 level tbsp gluten-free self-raising flour
1 level tbsp brown sugar
1 level tbsp cocoa powder
1 tsp nutella / dairy-free alternative*
*As a modified low-FODMAPer who has always kept dairy in my diet, I also like to add a tsp of nutella at the end (which was approved as ‘safe’ by Kings College London when I was in the elimination phase of the diet, but hasn’t been tested by Monash). It’s not needed as the cake is already lovely and moist, but hey, when is chocolate ever NEEDED?! Anyway, just a heads up that whatever you choose to add to this low FODMAP recipe may affect the FODMAP content. It all depends on your individual tolerances 🙂
- Pop the coconut oil in a microwave-safe mug and microwave until softened.
- Add the banana to the same mug and mash together. If the banana isn’t as soft as you’d like, blast it in the microwave with the coconut oil for 10 seconds and then mash together again – we want it to be nice and wet.
- Mix the baking powder in, followed by the remaining ingredients. Beat well.
- Place in the microwave for 1 minute. If more time is needed, microwave in 10 second bursts until ready. (Cooking time will depend on the power of your microwave).
This egg-free low FODMAP sweet treat even has one of your 5-a-day – now that’s what I call balance 😉