Ingredients:
2 tablespoons chia seeds
¼ cup almond milk
¼ cup fresh pineapple, finely chopped
1 tablespoon coconut flakes
1 tablespoon slivered almonds
Instructions:
Chop pineapple into small pieces.
Combine chia seeds, almond milk and pineapple and stir until moistened. Refrigerate overnight.
Top with coconut flakes and slivered almonds.

Ingredients

• 1/2 cup rolled oats, uncooked
• 1/2 cup almond milk or lactose-free milk
• 2 tablespoons vanilla greek or lactose-free yogurt
• 1/4 cup canned pumpkin
• 1/2 teaspoon pumpkin pie spice
• 1/2 teaspoon stevia
• 1 teaspoon pure maple syrup
  
• 1 tablespoon chopped pecans

Instructions

1. Combine all ingredients except for pecans and stir to combine
2. Seal in Tupperware or mason jar
3. Refrigerate 4-6 hours, preferably overnight
4. When you’re ready to eat, top with crushed pecans

Low FODMAP & Gluten-free




​Ingredients

• 3/4 cup oil (I used canola oil)
• 3/4 cup packed light brown sugar
• 2 teaspoons vanilla extract
• 2 large eggs
• 1 cup canned pumpkin (not pumpkin pie filling)
• 1/4 cup lactose free milk
• 2 1/2 cups gluten free flour blend (I used Bob's Red Mill GF 1 to 1 baking flour)
• 2 teaspoons baking powder (use gluten free if following GF diet)
• 1/2 teaspoon baking soda
• 2 teaspoons pumpkin pie spice
• 1, 8 ounce block cream cheese, cut into 20 small squares
• Streusel
• 3/4 cup gluten free flour blend
• 1/2 cup packed light brown sugar
• 1/2 teaspoon cinnamon
• 6 tablespoons cold butter, cut into small pieces

Instructions

1. Preheat oven to 350 degrees.
2. Prepare about 16 muffin tins with paper liners or lightly oil muffin tin.
3. In large bowl, mix oil, brown sugar and vanilla. Add in eggs, one at a time.
4. Stir in pumpkin and milk.
5. Gradually add in gluten free flour blend, baking powder, baking soda and pumpkin spice blend. (You can use electric beaters or stir vigorously with wooden spoon)
6. Divide batter into about 20 regular size muffin tins.
7. Add one bite size piece of cream cheese in the middle of each muffin.
8. Make streusel. In medium bowl, add gluten free flour blend, brown sugar and cinnamon. Add butter and mix with pastry blender to create a crumble.
9. Evenly distribute crumble on the top of the muffins.
10. Bake for 20-25 minutes. Cake tester should come out clean and muffin is cooked through.
11. Refrigerate leftover muffins.

adapted from www.katescarlata.com