Low FODMAP Plantain, Coconut & Orange Smoothie Bowl….
If need a little zing to wake you up in the morning, you might want to give this zesty orange and coconut smoothie bowl a try!
Its a great breakfast or brunch option. Best part is it takes 5 minutes to make :-)
Frozen green plantains take the place of ripe, frozen banana's making this smoothie bowl FODMAP friendly; especially suited to those sensitive to fructose. Its also a good choice for those of us with Celiac disease, IBS, a wheat allergy or gluten sensitivity.
If you haven't tried raw plantain before I think you will be pleasantly surprised! Its firmer in texture than banana and less sweet (when green). Its gives a great texture and taste to smoothies.
This smoothie bowl includes coconut puree which you can buy in ready made sachets from the supermarket. I ground up pea petal flowers to make pea powder. Pea powder is available online and in supermarkets but its so easy and much cheaper to make it yourself!
I added 1 teaspoon of water to 1 tablespoon of ground pea petals and then blended it with the coconut and green plantains, turning the smoothie a beautiful purple colour. I topped this smoothie bowl with blood orange and kumqat slices, purple bean flowers and gem marigolds. Hyacinth bean flowers and edible and taste like fresh beans. Gem marigolds are also edible and have a tart, citrus taste. Both look so pretty!!
What fruit will you choose to decorate your smoothie bowl? You can unleash your creativity with your own toppings. I've listed out a few FODMAP friendly topping options to get you started.
If you decide to give this recipe a go, please share your thoughts, pictures and recipe tweaks. Good luck!
FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.
This recipe makes approximately 1 large bowl or 2 medium bowls (medium bowl pictured) of smoothie.
I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have a good blender.
Blend the frozen green plantain, orange slices, coconut puree and pea powder until it has the consistency of ice cream.
Scoop the smoothie mix from the blender into a bowl.
Decorate with your choice of toppings.
Tuck in and enjoy!!
I'm very passionate about the management of autoimmune conditions in a healthy way.
I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.
All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.
And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.