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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
Prep Time: 10 minutes
Cook Time: 0 minutes
Chill Time 1 hour
Total Time: 1 hour 10 minutes
Makes: 16 servings
Calories: 82 kcal
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 1/3 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 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.
Nutrition Facts
Low FODMAP Cannoli Cream
Amount Per Serving
Calories 82
Calories from Fat 36
% Daily Value*
Fat 4g6%
Sodium 15mg1%
Potassium 3mg0%
Carbohydrates 8g3%
Fiber 1g4%
Sugar 6g7%
Protein 3g6%
Vitamin A 5IU0%
Vitamin C 0.3mg0%
Calcium 3mg0%
* Percent Daily Values are based on a 2000 calorie diet.
