Low FODMAP Plantain, Dragon Fruit & African Horned Melon Smoothie Bowl….
If you are craving a sweet breakfast treat but are sensitive to fructose, then this recipe may be just for you!
Frozen green plantains take the place of ripe, frozen banana's making this smoothie bowl FODMAP friendly; especially suited to those sensitive to fructose. It's 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). It gives a great texture and taste to smoothies.
This smoothie bowl includes pink dragon fruit. Dragon fruit has a high water content, so I like to freeze mine first before blending to stop my smoothie from turning into a milkshake! When blended with the strawberry and green plantains, it turns a beautiful hot pink colour. I topped this smoothie bowl with blood oranges, kumquats, sliced kiwano, strawberries, pansies and sorrel flowers. Pansies and sorrel flowers are edible and look so pretty!! Kiwano fruit is also called African horned melon- and has a watery taste somewhere between cucumber and passion fruit.
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!
Notes before we get started!
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, dragon fruit & Strawberries until the mixture 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.