Low FODMAP green smoothie

This green smoothie is one of my favourite drink recipes – it’s refreshing, filling, and will make you feel as though you’re the healthiest person in the world! Best of all, it only contains FODMAP friendly ingredients.

I like to use frozen bananas, as it makes the smoothie super creamy. Freezing bananas is also a great way to use up those that are nearing the over-ripe stage. It’s perfectly fine to use fresh bananas – however, I recommend adding some ice before blending or making sure the other ingredients are chilled.

I like to use a hand-held blender, or my George Foreman ‘Mix & Go’ (which is absolutely one of the best appliances I’ve ever purchased!), but a standard sized blender will work just fine.

Try this recipe out for yourself, and let me know what you think!

green_smoothie.jpg

For 1 large serve (2 small serves), you will need:

  • 1 medium banana
  • Pulp of 2 passionfruit
  • 2 large handfuls of fresh baby spinach
  • 1 cup coconut water
  • Ice (optional)

Combine all the ingredients in a blender and blend until smooth. Transfer to a glass, and enjoy!

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FODMAP friendly (and not so friendly) fruit

Different sites often have conflicting information about which fruits are suitable to eat whilst on a low FODMAP diet. So, I’ve decided to put up the following list of FODMAP friendly (and not so friendly) fruits.

The following information is straight off the ‘Monash University Low FODMAP Diet’ app, which I highly recommend downloading. Although it’s a little pricey at $11 – well pricey for someone like me, who refuses to ever purchase apps – it’s been a helpful addition to my life. Not only does it include a comprehensive list of suitable food and drinks, it also details how much of a high FODMAP food is okay to eat – for example, its okay to eat a 1/4 cup of pomegranate seeds, but not a 1/2 cup.

Suitable fruits…

  • Banana
  • Blueberry
  • Cantaloupe
  • Clementine
  • Dragon fruit
  • Durian
  • Grapes
  • Kiwi fruit
  • Lemon
  • Mandarin
  • Honeydew melon
  • Orange
  • Passionfruit
  • Paw paw
  • Prickly pear
  • Pineapple
  • Raspberry
  • Rhubarb
  • Strawberry

Fruits to avoid…

  • Apples
  • Avocado
  • Blackberry
  • Cherries
  • Custard apple
  • Grapefruit
  • Longon
  • Lychee
  • Mango
  • Nashi pear
  • Nectarine
  • Peach
  • Pear
  • Persimmon
  • Pomegranate
  • Rambutan
  • Tamarillo
  • Watermelon

Italics indicate fruits containing medium levels of FODMAPS. These may be suitable in small serves. 

Hi there!

Welcome to my new, and first ever, blog! ‘Goodbye food baby’ is here to help you, my fellow gluten/lactose/FODMAP intolerant pals, combat the dreaded food baby. I’ll share with you all my favourite recipes, as well as some product and restaurant reviews and handy hints I’ve learnt over the past few months while living gluten, lactose and FODMAP free. Hope you enjoy!