The Guide to FODMAP Friendly Sugars and Sweeteners

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Strawberry and Coconut Chia Seed Puddings – FODMAP/Fructose Friendly, Gluten Free, Dairy Free, Paleo & Vegan

Strawberry & Coconut Chia Seed Puddings - FODMAP. Fructose Friendly, Gluten Free, Dairy Free, Vegan

To further my obsession with puddings for breakfast, I combined some of my leftover strawberry sundae sauce with some leftover coconut cream and the dregs of a packet of chia seeds – I just happened to have the perfect amount of everything, lucky! It was delicious but did not make a super healthy breakfast, as there is decent amount of castor sugar in the sundae sauce, seeing as it’s intended for dessert fare.

It was so good, though, that it was worth revisiting, so the next time I made them I just used fresh strawberry puree with a little maple syrup and stevia. Bingo! They became the perfect weekday breakfast, as they’re made ahead of time. Bonus – they are also sweet enough to serve for dessert, if you wish.

Notes:

  1. Coconut cream is low FODMAP in servings of 1/2 cup.
  2. Maple syrup is contains 1:1 fructose and glucose, just make sure it’s pure maple syrup and has no additives.
  3. Pure stevia extract is low FODMAP, different brands of stevia products may or may not be low FODMAP, depending on sweetening additives used, such as polyols.
  4. Strawberries are low FODMAP in servings of 8 medium berries or less.

Strawberry Coconut Chia Seed Puddings

Makes 8 x 120 ml/4 oz. puddings.

  • 400 ml of coconut cream (your choice of full or light)
  • 300 g fresh strawberries, plus a few more for serving
  • 1/2 cup chia seeds
  • 1/8 cup maple syrup, or to taste
  • 5 drops of stevia extract, or to taste

Wash, hull and pat dry the strawberries, then place them in your blender with the coconut cream, maple syrup and stevia. Blend on high for 2 minutes, until smooth – or until there are only very small chunks of strawberry left, if you’d like.

Pour into a mixing bowl and stir through the chia seeds.

Divvy the mixture up between eight 4 oz ramekins, or put it all in a large serving dish, before covering and leaving them in the fridge to set for 2 hours. Top with extra strawberries, if you wish. Dig in!

IMG_5410 Recipes

Banana and Spinach Smoothie – FODMAP/Fructose Friendly, Gluten Free, Dairy Free & Vegan (It’s not gross, I promise!)

Banana and Spinach Green Smoothie - FODMAP, Fructose Friendly, Gluten Free, Dairy Free and Vegan

I really enjoy a smoothie for breakfast. Not only is it quick and easy but it allows me to cram in as many nutrients as possible into one meal. The first time I heard about spinach in a smoothie, I almost gagged. What the hell were those spinach drinkers thinking? I couldn’t imagine anything worse.

But then they became so popular that I realised that there was something going on. People were claiming that their kids were drinking them (the vibrant green colour might have helped); maybe they weren’t as bad as all that… so I resigned myself to try one. That was about a year ago and boy, was I wrong. The following recipe is one I’ve settled on as a favourite. The spinach, which I do love in a salad or a Spanikopita, is barely noticeable; the banana and blueberries provide all the sweetness I need, though you can add a little Stevia if you need to; the yoghurt or coconut cream gives it a little more oomph in terms of its ability to fill my stomach and I am easily satisfied from 8 am until noon.

This smoothie will vary from 300 to just under 400 calories, depending on whether you use the entire banana, or coconut cream instead of Greek yoghurt (coconut cream is much more calorie dense). It isn’t low in carbohydrates but I don’t mind that in the morning, as there is no added sugar and I need a bit of a carb boost to get going. It is high in vitamins A, B (especially B6 and B9/folate), C and manganese, low in sodium and contains around 5 g of protein.

Notes:

  1. Spinach is a low FODMAP vegetable in servings of 1 cup – if you can tolerate more (and like the taste), go ahead and add it. I normally use 3 cups.
  2. Banana is a low FODMAP fruit, use 1/2 a banana if the combo of a whole banana and the blueberries would be too much fruit for you.
  3. Blueberries are low FODMAP in servings of 20 berries.
  4. Coconut cream/yoghurt is low FODMAP in 1/2 cup servings.
  5. Greek yoghurt is a dairy food, so using it would mean that this is no longer vegan or dairy free. However, it is lower in lactose than normal yoghurt if it has been cultured correctly. You could swap it out for a LF dairy yoghurt of your choice, if that’s what you have on hand.
  6. Pure Stevia is a low FODMAP, essentially zero calorie sweetener, made from the leaf of the stevia plant. Just ensure that your Stevia is pure and not mixed with any sugars or polyols that might upset your gut.

Spinach and Banana Smoothie

  • 1 to 3 cups of tightly packed spinach or baby spinach
  • 1/2 to 1 small banana
  • 1/4 cup frozen blueberries
  • 1/2 cup yoghurt or 1/3 cup coconut cream
  • 1/4 cup chilled water
  • 5 drops of pure Stevia extract (optional)

Put the water and yoghurt/coconut cream in the bottom of the blender, then follow with the banana, blueberries and optional Stevia. Blend until combined, then add in the spinach and pack it down. Blend once more on the highest speed for at least 60 seconds, until the spinach has been completely pureed and the drink is smooth. Add in more water and blend for a further 20 seconds, if you like a thinner smoothie.

Done!

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