Low FODMAP Chocolate Coconut Fudge Sauce
Ingredients
MAKE GLUTEN FREEMakes 16 servings (1.5 tablespoon per serve)
Chocolate Coconut Fudge Sauce
165
coconut cream (canned)
250
low FODMAP milk*
150
brown sugar
4
dutch cocoa powder
3
coconut oil
1
vanilla extract
Equipment
- blender/stick blender
- small saucepan
Low FODMAP Chocolate Coconut Fudge Sauce
This week I produced my most epic recipe fail of 2017... I'm not quite sure where my Asian inspired orange-pork stir fry recipe went wrong... but it went drastically wrong (like almost inedible). Needless to say, I was feeling a little bit despondent about my cooking skills after inflicting a terrible meal on my flatmates. I decided the only thing that was going to rescue the night was something gooey and chocolaty. I came up with this low FODMAP recipe for chocolate coconut fudge sauce... it is AMAZING! I promise you that this low FODMAP sauce will make any bad day better.
Note on Recipe: This recipe makes about 1.5 cups of low FODMAP coconut chocolate fudge sauce. Initially this sauce is quite runny when it is warm, however, it will thicken as it cools and will turn fudgy when left in the fridge overnight.
FODMAP Note on Coconut Cream: Coconut cream is higher in fat and therefore is believed to contain less FODMAPs than canned coconut milk. The amount of coconut cream used in this recipe is well within low FODMAP limits for canned coconut milk (80ml or 1/3 of a cup per serve).
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 16 (1.5 tablespoon per serve)
Chocolate Coconut Fudge Sauce
165
coconut cream (canned)
250
low FODMAP milk*
150
brown sugar
4
dutch cocoa powder
3
coconut oil
1
vanilla extract
Equipment
- blender/stick blender
- small saucepan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
95
Fat
5.4g
Saturates
4.4g
Protein
0.6g
Carbs
12.3g
Sugars
10.4g
Fibre
0.7g
Salt
0g
Iron
0.5mg
Calcium
29mg
Calories
90
Fat
5.4g
Saturates
4.4g
Protein
0.6g
Carbs
11.1g
Sugars
9.7g
Fibre
0.7g
Salt
0g
Iron
0.5mg
Calcium
39.3mg
Calories
95
Fat
5.4g
Saturates
4.4g
Protein
0.6g
Carbs
12.3g
Sugars
10.4g
Fibre
0.7g
Salt
0g
Iron
0.5mg
Calcium
29mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Place the cocoa powder, coconut cream, low FODMAP milk, vanilla essence, coconut oil and brown sugar into a blender. Blend for 30 seconds until smooth.
- Place in a small saucepan over medium-low heat. Bring to a boil and then allow to gently boil/bubble for 20 minutes, stirring every couple of minutes to stop it boiling over. Whisk in any skin that starts to form on the top (this skin should start forming towards the 15 to 20 minute mark and is how you know it will go fudgy in the fridge.
- Place in the fridge and allow to cool for another 20 minutes. A thin skin will form over the sauce as it cools, just whisk it into the mixture. The sauce will continue to thicken as it cools and turn fudgy overnight.
- Store in a glass jar in the fridge for up to 1 week. Recommended serving size is 1.5 tablespoons as this recipe is heavy on the sugar. Enjoy!
Buying Tips
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: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
