Low FODMAP Strawberry & Chocolate Banana Popsicle
Ingredients
MAKE GLUTEN FREEServings:
(limit 1 popsicles per serve)Strawberry Popsicles
11
strawberries (fresh or frozen)
0.5
low FODMAP milk*
0.25
plain lactose free yoghurt (or coconut yoghurt)*
1
vanilla extract
2
pure maple syrup (optional)*
Chocolate Banana Popsicles
1
banana (firm - no brown spots) (fresh or frozen)*
0.75
low FODMAP milk*
1
cocoa powder
1
vanilla extract
Equipment
- popsicle holders
Low FODMAP Strawberry & Chocolate Banana Popsicle
I love popsicles because they remind me of my childhood. My mum used to make batches of popsicles and leave them in the freezer as an afternoon treat!
These low FODMAP strawberry and chocolate banana popsicles are easy to make and super yummy. To make this low FODMAP recipe for popsicles you will need 6 (85ml) popsicle holders.
FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 1 medium banana serves, avoid bananas with brown spots as these become high FODMAP quickly.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
(limit 1 popsicles per serve)Strawberry Popsicles
11
strawberries (fresh or frozen)
0.5
low FODMAP milk*
0.25
plain lactose free yoghurt (or coconut yoghurt)*
1
vanilla extract
2
pure maple syrup (optional)*
Chocolate Banana Popsicles
1
banana (firm - no brown spots) (fresh or frozen)*
0.75
low FODMAP milk*
1
cocoa powder
1
vanilla extract
Equipment
- popsicle holders
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
67
Fat
0.9g
Saturates
0.2g
Protein
1.1g
Carbs
13.7g
Sugars
8.3g
Fibre
1.5g
Salt
0g
Iron
0.4mg
Calcium
82.7mg
Calories
64
Fat
3g
Saturates
2.2g
Protein
1g
Carbs
8.5g
Sugars
5.1g
Fibre
1.7g
Salt
0g
Iron
0.7mg
Calcium
105.9mg
Calories
67
Fat
0.9g
Saturates
0.2g
Protein
1.1g
Carbs
13.7g
Sugars
8.3g
Fibre
1.5g
Salt
0g
Iron
0.4mg
Calcium
82.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- To make the strawberry popsicles, roughly chop the strawberries. Place the low FODMAP milk, coconut yoghurt (or lactose free yoghurt), strawberries, vanilla essence and maple syrup (if using) into the blender. Blend until smooth. Pour into 3 popsicle holders.
- To make the chocolate banana popsicles, thinly slice the banana. Place the low FODMAP milk, cocoa powder, vanilla essence, and maple syrup into the blender. Blend until smooth, before pouring into 3 popsicle holders.
- Place the lids/sticks into the popsicle holders. Freeze upright in the freezer for about 4 hours until firm. If you can't get the popsicles out of the moulds, submerge the bottoms of the moulds into hot water for a few seconds until the popsicles loosen.
- You can enjoy 1 popsicle at a time.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Check the coconut yoghurt/lactose free yoghurt for inulin (chicory root) and high FODMAP sweeteners like honey, agave syrup, fructose, fruit juice, high fructose corn syrup or high FODMAP fruit.
When choosing bananas make sure you select common bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: 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 sh... Read More
