Tag Archives: coconut

Coconut, Lime, & Mint Popsicles (low FODMAP)

I recently went to Cape Cod with my family and wanted to make a delicious treat for the warm weather. These Zipzicles sitting in my pantry were just waiting for the right time to be used.

Zipzicle

If you haven’t heard of Zipzicles, they’re pretty much a DIY version of Flav-Or-Ice.

Fla-Vor-IceRemember those long tubes of frozen…sugar?  Ingredients in Flav-Or-Ice include: Water, High Fructose Corn Syrup, Fruit juice, Citric Acid, Natural and Artificial Flavors, Sodium Benzoate, Potassium Sorbate, Red 40, Yellow 5, Yellow 6, and Blue 1. Aside from being very high in FODMAPs, these ice pops are full of artificial ingredients. So why not make your own?

I blended light coconut milk, lime juice, mint, and some sugar.
Zipzicle ingredientsblender

Then I poured the mixture into the Zipzicle bags and popped them in the freezer. We went for a nice Kayak ride on the river…
kayaking

When we came back they were ready to eat!
Coconut Lime Mint Popsicles

Ingredients:
1/2 cup packed mint, washed and de-stemmed
1 can light coconut milk
Juice of 2 limes
1/4 cup sugar

Instructions:
1. Puree all ingredients in a blender.
2. Pour liquid into Zipzicles or popsicle molds.

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Nut Butter And… (Gouter #2)

A little while ago I wrote a post about goûter, a small afternoon meal that children get in France. Click here to read the post. The stretch between lunch and dinner can be a long one. If you’re hungry, having a nutritious snack can help limit impulse buys of “empty calorie” snacks. It’s also a great way to pack in extra nutrients like vitamins, minerals, fiber, and calcium. I recommend to my clients that snacks always be paired. So instead of having a few crackers, have some crackers and peanut butter or crackers and reduced fat cheese. The combinations will hold you longer and keep you more satisfied until dinner.

Today’s post tells you how to incorporate my Coconut Peanut Butter recipe or any other kind of nut butter into a delicious snack. First up, FODMAP friendly toast schmeared with nut butter, topped with banana slices, and sprinkled with cinnamon. I used DeLand Bakery  Special Millet bread, but you can use any FODMAP-friendly bread (preferably one with at least 2 grams fiber per serving).

toast

Second: 1 small banana with 1 tablespoon nut butter.

Another idea is to have a few FODMAP friendly crackers with nut butter and chia jam. Kate Scarlata has a great recipe you can find here.

Last up: peanut butter and jam smoothie. Just combine frozen raspberries or strawberries with peanut butter, lactose free milk, ice, and blend.

pb&j

I encourage you to try different kinds of nut and seed butters such as sunflower seed butter and almond butter. Just remember FODMAPers to keep the serving size to 1-2 tablespoons. This is also a good limit for people who don’t follow the low FODMAP diet. Nuts are full of healthy fats, but moderation is best.

Coconut Peanut Butter (low FODMAP)

For those of you getting hit hard with snow today, I hope you are staying warm and cozy. While the snow storm continues outside, I’ve been cooking up a storm in the kitchen. I decided to experiment making nut butter in my food processor. While the end result isn’t as smooth and creamy as if  I had made it in a Vitamix (a high speed blender), it still turned out quite tasty.

Here’s how easy it is: Add peanuts, toasted coconut, and a pinch of salt to the food processor and blend until everything is finely chopped. Add a small amount of coconut oil to gel it all together. Blend until it has a peanut butter consistency.

peanuts

This coconut peanut butter is a great addition to an afternoon snack or goûter. More ideas on what to enjoy it with coming later this week!

coconut peanut butter

Note: 1-2 Tablespoons of nut butter is FODMAP friendly

Ingredients:
1 cup roasted unsalted peanuts
1/2 cup toasted coconut flakes
Pinch salt
1/2 tsp coconut oil

Instructions:
1. Combine the peanuts, coconut, and salt. Blend in a food processor or Vitamix until finely chopped.
2. Add coconut oil and blend until the mixture has a peanut butter consistency.