Easy To Make Coconut Water Fresh Fruit Popsicles
These Low FODMAP Coconut Water Fresh Fruit Popsicles are super fun to make, to look at and to eat! And they offer you an opportunity to learn about FODMAPs.
Study Your FODMAPs
That’s because this recipe is more about assembling ingredients and you can pick and choose from low FODMAP fruits to make each popsicle different, if you like.
When you look at the Monash University Low FODMAP Diet Smartphone App you will be met with Red, Yellow and Green Light staring back at you. You might immediately assume that a Red light means stop and that the food is verboten.
I can’t tell you how excited I get when I find out that a Red Light food can actually be low FODMAP and I only discover that when I click through the entry in the app to view all of the serving sizes.
Coconut Water is Low FODMAP in Small Servings
Turns out that packaged coconut water is low FODMAP in servings of 100 ml, which equals about 7 tablespoons (which is a scant ½ cup).
Popsicle molds can vary hugely in volume and for this recipe I suggest smaller ones. The ones pictured have a 2 ounce (60 ml) volume. This allows you to place some low FODMAP fruit in each mold and top off with coconut water and each pop will remain low FODMAP. UPDATE: the one’s I used are called KidCo Baby Steps Healthy Snack Frozen Treat Tray and are currently unavailable. These ones in this link are the closest I have found to use as a substitute.
Here below is what they look like before they go into the freezer.
Strawberries and papaya have no detectable FODMAPs and grapes can be eaten in generous quantities, so these make great fruit to base your pops upon.
Coconut Water Fresh Fruit Popsicles
These Coconut Water Fresh Fruit Popsicles are fun to make and allow you to practice your FODMAP knowledge by choosing different fruits and varying amounts.
- Low FODMAP Fruit, such as grapes, blueberries, strawberries, kiwi, pineapple, and papaya
- 1 ½ cups (360 ml) packaged unsweetened coconut water
Prep your fruit cutting it into small pieces that will fit in the molds. Tuck a few pieces of fruit in each mold. Top off with coconut water, leaving a little headspace for expansion upon freezing. Put tops in place and freeze popsicle mold overnight. These pops last a long time but the fruit will be at its best within a week.
Unmold the pops by running some warm water along the exterior of the molds to release and serve.
- Please pay attention to the smaller size of these pop molds as well as they type of fruit that is recommended. Both of these factors will keep these pops low FODMAP.
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.