Summer Smoothie

With the beautiful summer weather today I whipped up a delicious summer smoothie with good fructose friendly fruits. 

Summer Smoothie Recipe

This isn't really a strict recipe that you must follow but usually I add a little bit of this and a little bit of that to get a smoothie. Hopefully you can use this as inspiration which you can alter to your own taste and intolerance's.

What I used here: 

1 Banana

Small handful of strawberries

Small handful of frozen blueberries

A small chunk of cucumber

Pineapple juice as needed 

Blend together 

Berry Frangipane Slice Recipe

Last night I whipped up a very simple, but delicious low-FODMAP Berry Cake, because who doesn't love berries or almonds?

I found this recipe on the Monash University Low FODMAP Diet App and have slightly altered it. 

Berry Frangipane Slice Recipe

Ingredients: 

150g butter, softened (or lactose free margarine)

1tsp vanilla extract

2/3 cup raw sugar 

2 eggs

1 1/2 cups almond meal

1/2 cup gluten-free cornflour 

300 g fresh berries, such as blueberries, raspberries or strawberries

4 tspb pure icing sugar

Steps:

1. Preheat oven at 180 degrees Celsius. Grease a small cake tin with butter or oil and set aside.

2 Mix the butter, vanilla extract and caster sugar in a small bowl with an electric mixer until combined. Add the egg and mix through. 

3. Gently mix in the almond meal and cornflour and mix until smooth. Spoon the mixture into the cake tin; smooth surface and sprinkle with berries. 

4. Bake the slice for about 30 minutes or until the surface is a light golden brown and firm to touch. Turn upside down, carefully, onto the bench. Serve dusted with icing sugar. 

Alternatives: 

You can serve this slice with cream or ice cream if you are not lactose intolerant.

You can exchange the berries for other low-FODMAP fruits such as Banana, Rhubarb, or Passionfruit. 

Please keep your serve to about 1 slice per sitting, as almonds should be moderated in their intake.

Tummy Friendly Blueberry Muffins

It is a common misconception that those with Fructose Malapsorption cannot eat fruit. However, there are many tasty fruits out there that we can still eat, including a whole range of berries.

Here is a simple recipe for Fructose Friendly, Gluten Free Blueberry Muffins:

Ingredients:

1 3/4 cups gluten free self rising flower
1/2 cup raw sugar
pinch of salt
2 eggs
50g/4 tbsp butter, melted
3/4 cup milk
1 tsp vanilla essence
1 cup fresh blueberries (or thawed frozen berries)

Steps:

1. Preheat the oven to 200 degrees Celsius. Grease 12 muffin tins.

2. Sift the flour, sugar and salt into a bowl.

3. In a separate bowl, whisk the eggs until blended. Stir in the melted butter, milk and vanilla essence.

4. Make a well in the dry ingredients and pour in the egg mixture. Combine the ingredients until smooth.

5. Rinse the blueberries and dry well. Gently fold them into the batter with a wooden spoon, making sure they are distributed evenly.

6. Spoon the batter into the tins, leaving room for the muffins to rise. Bake for 25 minutes. Leave to cool for 5 minutes before transferring to a wire rack.

Alternatives:
- Adding cinnamon to the mixture for extra flavour
- Add raspberries into the mixture instead of blueberries. (Do not add blackberries as they are high in Sorbitol)
- To make Lactose Free, change regular milk to soy milk and substitute butter for oil

Let me know of any changes you make to your own FODMAP friendly cakes and muffins. 

Mivvy