Low FODMAP Banana Coconut Sorbet
Our not-too-sweet Low FODMAP Banana Coconut Sorbet, and its sister recipe, Low FODMAP Chocolate Coconut Sorbet, are both creamy yet are dairy-free and based on full fat canned coconut milk. You do need an ice cream maker for these, but you will be rewarded with smooth and creamy, dairy-free and lactose-free frozen desserts. Did you know that ripe bananas do have a low FODMAP serving size? They do (35 g BTW) and this Elimination worthy amount is put to great use in this recipe.
Low FODMAP Serving Size Info: Makes about 1 quart (960 ml); serving size 1/3 cup (75 ml); 12 servings
Ingredients:
- 1, 13 to 14- ounce (370 g to 400 g) can of full fat coconut milk
- 3 medium sized, ripe bananas, peeled and cut into chunks
- ¼ cup (60 ml) light corn syrup, such as Karo, or to taste
- 1 tablespoon freshly squeezed lime juice, or to taste
- ½ teaspoon vanilla extract
- Toasted Coconut Flakes; optional
Preparation:
-
Place the coconut milk, banana chunks, corn syrup, lime juice and vanilla in carafe blender and blend until smooth. Taste and add a little more lime juice and or corn syrup, if desired. Scrape into an airtight container and cool.
-
Refrigerate 6 hours, or overnight then whisk well to make sure all the ingredients are well combined. Pour into ice cream maker and follow manufacturer's instructions. Freeze in airtight container and eat preferably within 4 days. Top with a few toasted coconut flakes, if you like.
Notes:
Tips
• We LOVE this topped with a little Hot Fudge Sauce. Or Salted Caramel Sauce. Don’t miss out!
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Bananas: Bananas have both low and high FODMAP serving sizes. For the common banana, Monash University lab tests report that 1 medium unripe banana of 100 g is low FODMAP, and that 1/3 of a medium ripe banana at 35 g is low FODMAP. Note that most baking recipes use very ripe bananas; our serving sizes reflect low FODMAP portions.
- 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 1/4 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.
