Filling comfort food, Rainbow Veg & Bacon muffins; perfect for a hurried breakfast or lunchboxes. Take to work or school straight from the freezer.
These are very robust and very portable and are fabulous hot and cold.
Rainbow Veg & Bacon Muffins are Free-From:
Gluten-free, Nut-free, Dairy-free option. Low FODMAP option.
Yield: Makes 12
Preparation time: 10 minutes
Cooking time: 15 minutes
9 back bacon rashers, finely chopped or 220g lardons
3 tbsp. coconut oil plus some for oiling tin
1 medium red onion, finely chopped
200g mixed small-cut frozen veg (carrots, sweetcorn, peas, green beans)
110g polenta (cornmeal)
160g brown rice flour (or 80g each of gram & brown rice flours)
1 heaped tsp. gluten-free baking powder
115g cheddar cheese, grated
200ml non-dairy milk
2 tbsp. chopped chives
Freshly-ground black pepper
- Preheat oven to 200°C/gas mark 7 and lightly oil a muffin tin (no need to oil if using silicone muffin moulds).
- Fry bacon in a little coconut oil for 3-4 minutes and add onion for last minute. Turn off heat and add coconut oil until melted. Meanwhile, cook frozen veg for 2 minutes to soften & drain.
- Add polenta, flours & baking powder to a bowl and mix. Then add vegetables, cheese and bacon, onions & melted oil mixture.
- In a separate bowl, whisk milk with eggs, chives & black pepper. Add to dried ingredients and stir until combined.
- Spoon into moulds and cook in oven for 15 minutes until golden and just firm. Leave to cool for 10 minutes then turn out onto a wire rack until cool.
- Store in an airtight tin in a cool place or freeze.
- For Low FODMAP-friendly version omit red onions (add more chives), peas and sweetcorn (add more carrot or other veg), gram flour (use more brown rice flour). Also check your non-dairy milk.
- If lactose intolerant try low-lactose matured cheeses such as Gruyere, Emmental, Jarlsberg, Italian Parmesan (Parmigiano Reggiano and Grana Padano), or mature Cheddar cheese in quantities to tolerance or just leave out.
Polenta is a good gluten-free alternative; use quality cornmeal that is certified GMO free.
Brown rice & gram flours are more nutritious than white gluten-free flour; higher in protein keeping you fuller for longer.
Bacon preferably organic, nitrate-free and from pasture-fed animals.
Rainbow veg are the stars of this recipe. Each colour represents a different antioxidant.
Eggs are a great source of protein.
Red onion is higher in antioxidants than white onions with a sweeter flavour.
Matured cheese is low in lactose, always buy organic good quality cheese. A good source of calcium and protein.
Coconut oil is a digestive-friendly oil, stable at 220⁰C and won’t turn into a trans-fat.
Chives add a punch of concentrated vitamins & minerals
Adapted from a recipe by Lyndel Costain & Joanna Farrow
This recipe scores 6 plant varieties out of your weekly goal of 30. Your gut microbiome needs a variety of plant foods to thrive and keep you well. Download my free Variety Counter to keep a track of how close you are to reaching the weekly goal.
Jane Barrett is a registered nutritionist and expert in digestive health helping women & children with digestive issues take control of their health through food. She offers support through meal plans, online courses & personalised 1:1 programmes on Zoom.