Low FODMAP Banana Butterscotch Pudding
Low FODMAP Banana Butterscotch Pudding
Feel like something sweet? Then this low FODMAP banana butterscotch pudding is the perfect comfort dessert. It combines the flavour of banana bread with the gooey goodness of butterscotch sauce. The other bonus about this dessert is that it is a quick low FODMAP recipe to make. Enjoy!
FODMAP Update: Golden syrup has been tested by Monash University and it is low FODMAP in small serves and becomes high FODMAP in 1 tablespoon serves. I have adjusted the recipe below to make sure it remains low FODMAP, just use a 15ml tablespoon and divide the recipe into the recommended number of serves. Common bananas are low FODMAP when they are firm (green to just yellow) in 1 medium banana serves, however they become high FODMAP quickly when they are ripe with brown spots.
How To Make Golden Syrup: Can't find golden syrup? That's okay you can make it at home. Follow this video to find out how to make it. If you don't want to make golden syrup then you can replace it with an equal amount of maple syrup - just be mindful that this will make the pudding taste less like butterscotch.
Ingredients
Make gluten freeBanana Pudding Base
gluten free all purpose flour
FODMAP
banana (firm - no brown spots) (mash, then for best results weigh out the amount you need)
FODMAP
butter or dairy free spread (melted)
Dairy Free
low FODMAP milk
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk (limit to 1 cup), macadamia milk, quinoa milk (limit to 1 cup), rice milk (limit to 200 ml), soy milk made from soy protein (not whole or hulled soybeans) and UHT coconut milk in a carton (limit to ¾ cup).
Check that your milk does not contain high FODMAP ingredients such as inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses or honey.
If choosing a dairy free milk alternative, select one that provides at least 120 mg of calcium and 3 g of protein per 100 ml (this information is listed in the nutrition information panel).
Butterscotch Sauce
corn starch
FODMAP
golden syrup (we used a 15 ml tablespoon)
FODMAP
pure maple syrup
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- Preheat oven to 180ºC (355ºF) bake function. Grease an oven proof dish(needs to hold one cup per serve), or ramekins.
- Mix the gluten free all purpose flour and baking powder in a large mixing bowl. Mash the bananas. Beat the egg in a small bowl. Melt the dairy free spread (olive oil spread or butter). Then add the mashed banana, egg, vanilla essence, low FODMAP milk, and melted spread (or butter) to the large bowl. Mix until well combined. Transfer to the oven proof dish or ramekins.
- Combine the brown sugar and corn starch in a small bowl. Then evenly sprinkle over the pudding mixture.
- In a medium sized bowl mix together the boiling water, golden syrup and maple syrup. Then pour evenly over the pudding mixture.
- Bake for 30 to 40 minutes, until a skewer inserted into the centre of the pudding comes out clean and the top is golden brown (just like the photo). It's okay if the pudding is wobbly. If you are cooking in ramekins, check after 20 minutes. Serve with low FODMAP icecream.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until she f... Read more
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