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).
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.
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.