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Living with IBS or following a low FODMAP diet doesn't mean you have to skip dessert. With a bit of creativity and the right ingredients, you can indulge in delicious sweet treats without triggering digestive discomfort. Here are three mouthwatering low FODMAP dessert recipes that will satisfy your cravings without compromising your digestive health:
- Dark Chocolate Covered Strawberries
Ingredients:
- 500g fresh strawberries
- 115g dark chocolate (ensure it's low FODMAP – check the Monash University Low FODMAP app or website for the most up to date product information)
Instructions:
- Rinse the strawberries under cold water and pat them dry with a paper towel.
- Line a baking sheet with baking paper.
- In a microwave-safe bowl, melt the dark chocolate in 30-second intervals, stirring in between, until smooth.
- Dip each strawberry into the melted chocolate, coating it halfway.
- Place the chocolate-covered strawberries on the prepared baking sheet.
- Refrigerate the strawberries for about 30 minutes, or until the chocolate is set.
- Enjoy these decadent treats as a dessert or snack!
- Peanut Butter Banana Bites
Ingredients:
- 2 ripe bananas
- Natural peanut butter (ensure it's made from just peanuts and salt)
Instructions:
- Peel the bananas and slice them into rounds.
- Spread a thin layer of peanut butter on half of the banana rounds.
- Top with the remaining banana rounds to make mini sandwiches.
- Optional: Roll the edges of the banana bites in crushed nuts or shredded coconut for added texture.
- Serve immediately or refrigerate for later. These bite-sized delights are perfect for satisfying your sweet cravings on the go!
- Coconut Rice Pudding
Ingredients:
- 200g sushi rice (also known as glutinous rice or sticky rice)
- 500ml lactose-free milk or coconut milk
- 60ml maple syrup (or to taste)
- 5ml vanilla extract
- Toasted coconut flakes, for garnish
Instructions:
- Rinse the sushi rice under cold water until the water runs clear.
- In a medium saucepan, combine the rice and lactose-free milk or coconut milk.
- Bring the mixture to a simmer over medium heat, then reduce the heat to low and cover.
- Cook for 20-25 minutes, stirring occasionally, until the rice is tender and the mixture has thickened.
- Stir in the maple syrup and vanilla extract, adjusting the sweetness to your taste.
- Remove the rice pudding from the heat and let it cool slightly.
- Transfer the rice pudding to serving bowls and garnish with toasted coconut flakes.
- Serve warm or chilled, and enjoy the creamy goodness of this low FODMAP dessert!
With these tantalizing dessert options, you can indulge in sweet treats while keeping your digestive health in check. Whether you're craving something chocolatey, fruity, or creamy, there's a low FODMAP dessert to satisfy every palate. Enjoy these delicious delights and savour every bite!
