Low FODMAP Virgin Piña Colada
Ingredients
MAKE GLUTEN FREEServings:
Frozen Piña Coladas
375
water
70
white sugar
125
coconut milk (canned) (canned)
200
banana (firm - no brown spots) (frozen)*
1
vanilla extract
200
fresh pineapple (cubed)
For Serving
60
fresh pineapple (cubed)
3
ice (crushed for serving)
Equipment
- large saucepan
- blender
Low FODMAP Virgin Piña Colada
Need a drink to have as a treat? Virgin piña coladas combine the delicious flavours of banana, coconut and pineapple to create a refreshing drink!
Make sure you freeze the banana and make the sugar water in advance to speed up the prep.
To keep this recipe low FODMAP make sure you divide it into the recommended number of serves.
Note on coconut milk: Canned coconut milk is low FODMAP at a 80ml (1/3 cup) serve.
FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Frozen Piña Coladas
375
water
70
white sugar
125
coconut milk (canned) (canned)
200
banana (firm - no brown spots) (frozen)*
1
vanilla extract
200
fresh pineapple (cubed)
For Serving
60
fresh pineapple (cubed)
3
ice (crushed for serving)
Equipment
- large saucepan
- blender
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
207
Fat
6.9g
Saturates
6g
Protein
1.5g
Carbs
37.6g
Sugars
29.1g
Fibre
1.3g
Salt
0g
Iron
1.3mg
Calcium
26.3mg
Calories
207
Fat
6.9g
Saturates
6g
Protein
1.5g
Carbs
37.6g
Sugars
29.1g
Fibre
1.3g
Salt
0g
Iron
1.3mg
Calcium
26.3mg
Calories
207
Fat
6.9g
Saturates
6g
Protein
1.5g
Carbs
37.6g
Sugars
29.1g
Fibre
1.3g
Salt
0g
Iron
1.3mg
Calcium
26.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Cooking Tip: Prepare the sugar water in advance and have it waiting in the fridge. That way you won't have to wait for the sugar water to cool when you are ready to have your refreshing drink.
- Make the sugar water. Place the white sugar and water into a small saucepan. Stir until the sugar dissolves. Bring the water to the boil. Remove from heat and transfer into a container. Place in the fridge or freezer to cool. While the sugar water cools, cube the pineapple.
- Place the coconut milk, sugar water, frozen banana, vanilla essence, and cubed pineapple in a blender. Blend until smooth.
- Place a few pieces of cubed pineapple with some crushed ice into four glasses. Divide the mixture between the glasses. Garnish with fresh mint and cubed pineapple pieces if desired.
- Serve immediately.
Buying Tips
When choosing bananas make sure you select common bananas and not sugar 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).
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
