Low FODMAP Cannoli Cream
I know I am probably in the minority but I was never a cannoli lover. It was because of the pastry, though, not the filling. Although I grew up very near Little Italy in NYC and good cannoli could be had, more often then not I would encounter poor approximations with stale, flavorless pastry shells.
Now, the filling is another story. That creamy ricotta base, lightly sweetened and studded with bits of chocolate was a revelation and so unlike any other dessert. Our Cannoli Cream is a celebration of the filling and is low FODMAP to boot.
An Homage
The concept of taking cannoli cream and serving it without the pastry and presenting it over berries was not my invention. I first came across this approach in the cookbook Cucina Simpatica and at Al Forno restaurant in Providence, RI. I was lucky enough to know George Germon and Johanne Killeen, the authors and owners, and the ones largely credited with bringing grilled pizza to life. The idea of using orange marmalade to both sweeten and slightly stabilize the cream is nothing short of brilliant. There is no other sugar added to the cream. The book is well worth purchasing for their pizza technique as well as decadent baked pastas and more. All very simple recipes with classic technique and true Italian flavor.
The Ricotta
Let’s talk about ricotta for a moment. According to Monash University 2 Australian tablespoons (40 g) of ricotta is low FODMAP and since the serving size of this cream is the same amount, you could certainly use purchased ricotta. We also have a low FODMAP homemade version of ricotta that is particularly delicious and made with lactose-free milk.
The Berries
Strawberries, as you probably know by now, have no detectable FODMAPs so generous portions can be eaten. Go light on the blueberries and raspberries. I haven’t given exact amounts; use your Monash University Smartphone App to help guide you – and your own digestive response, of course.
Simple But Fancy
This recipe is super easy and takes less than 10 minutes to make but it is fancy enough for a dinner party. It is also a perfect example of how you can eat low FODMAP and never feel deprived. Just look at the images…choose decorative goblets or dishes and present this at your next sit-down affair.
If you make this dish we’d love to hear from you in our comments section below!
Low FODMAP Cannoli Cream
This cannoli cream is low FODMAP even though it is based on ricotta, if you stick to the serving size. We also give you an option of making a homemade lactose-free ricotta.
Low FODMAP Serving Size Info: Makes about 2 cups (480 ml) of cannoli cream; serving size 2 tablespoons
Ingredients:
- 1, 15- ounce (430 g) container whole or skim milk ricotta (about 2 cups) or an equal amount of homemade ricotta
- 6 tablespoons orange marmalade, such as Smucker’s Natural Fruit Spread (make sure yours has no HFCS)
- 1 teaspoon vanilla extract
- 2 ounces (55 g) chopped semisweet or bittersweet chocolate, preferably around 60% cacao
- Blueberries
- Raspberries
- Strawberries, hulled and halved or quartered depending on size
Preparation:
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Process ricotta in food processor fitted with a metal blade for a minute or so until smooth, scraping down bowl as needed. Scrape into bowl and fold in marmalade, vanilla and chocolate. Cover with plastic wrap and refrigerate for at least one hour to firm up and allow flavors to meld. You could serve it immediately, but the rest improves it. The Cannoli Cream may be refrigerated overnight.
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Arrange berries in small serving dishes and dollop 2 tablespoons of Cannoli Cream on top and serve immediately.
Notes:
Tips
- Conventional ricotta is low FODMAP in portions of 2 Australian tablespoons or 40 g. You can use regular store-bought ricotta for this recipe or make our own Low FODMAP Ricotta if you want lactose-free.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Blueberries: Blueberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 1 cup or 150 g. Monash states that a Green Light low FODMAP serving is a heaping ¼ cup or 40 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at ⅓ cup or 50 g.
- Raspberries: Raspberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 10 berries or 45 g. Monash states that a Green Light low FODMAP serving is 30 berries or 60 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at 35 berries or 65 g.
- Strawberries: This popular berry has been lab tested by both Monash University and FODMAP Friendly. Monash lab testing reports that no FODMAPs were detected in strawberries. They suggest 10 medium berries (150 g) as a serving. FODMAP Friendly gives strawberries a “pass” and pegs 10 medium berries at (140 g).
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
