Diet Tips:Low FODMAP Green Smoothie

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By Alana Scott, low FODMAP cook from A Little Bit Yummy 

Need breakfast on the run? Or an afternoon pick me up? Then this low FODMAP green smoothie is the perfect option. The smoothie combines the refreshing pineapple flavour with the tang of the goat’s milk yoghurt to create a delicious drink. Goat’s milk yoghurt is low FODMAP and has a slightly runnier texture than lactose free yoghurt, which means it is a great option for smoothies. I suggest freezing your pineapple pieces in advance to create a more refreshing drink.



Buying tip: If you decide to use soy milk make sure it is made from soy protein and not hulled or whole soy beans (these contain higher levels of FODMAPs).

 

Green Smoothie           ............................................................................................. Prep: 5 minutes Serves: 1                ............................................................................................. INGREDIENTS 130g (4.59oz) of fresh pineapple (chopped into pieces & frozen) 38g (1.34oz) or 1 cup of baby spinach 60ml (1/4 cup) goat’s milk yoghurt (or lactose free yoghurt) 80ml (1/3 cup) soy protein milk (almond milk, lactose free milk, hemp milk or coconut milk) 1 tbsp dried shredded coconut 2 tsp chia seeds 6 large ice cubes METHOD Advanced Prep: Peel and then remove the core of the pineapple, before chopping into small pieces. Lay the pineapple pieces on a sheet of baking paper on a baking tray and pop into the freezer until frozen (this will stop the pineapple freezing into one big lump). Then transfer the pieces into a plastic bag or container and place back into the freezer.   1.      Place the pineapple pieces, baby spinach, goat’s milk yoghurt, soy protein milk (or low FODMAP milk), dried shredded coconut, and chia seeds into the blender. Then add the ice cubes – if you are using unfrozen pineapple, add a couple more ice cubes. 2.      Blend until smooth. If your mixture is too cold and won’t blend, add a little bit more low FODMAP milk and then continue blending. 3.      Serve immediately and enjoy!

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