Low FODMAP Chocolate Coconut Sorbet
Our Low FODMAP Chocolate Coconut Sorbet, and its partner recipe, Low FODMAP Banana Coconut Sorbet, are both incredibly creamy, yet dairy-free being based on canned coconut milk. You do need an ice cream maker for these, but you will be rewarded with super smooth ice cream-like frozen treats. This one uses semisweet or bittersweet chocolate for the chocolate component. A 60% cacao mass chocolate is perfect.
Low FODMAP Serving Size Info: Makes about 1 quart (960 ml); serving size 1/2 cup (120 ml); 8 servings
Ingredients:
- 1 cup (240 ml) water
- ¾ cup (149 g) sugar
- 6- ounces (170 g) finely chopped vegan semisweet or bittersweet chocolate; 60% cacao mass is perfect
- 1, 13 to 14- ounce (370 g to 400 g) can of full fat coconut milk
- ½ teaspoon vanilla extract
- Toasted Coconut Flakes; optional
Preparation:
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Whisk the water and sugar together in a saucepan and heat over medium heat until sugar dissolves and the mixture is very hot. Remove from heat, whisk in chocolate and allow to sit for 5 minutes. The residual heat will melt the chocolate. Whisk until smooth, then whisk in vanilla extract. Scrape into an airtight container and cool.
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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
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Chocolate: Monash University has lab tested dark, milk and white chocolate all have low FODMAP amounts: 85% dark at 20 g; dark at 30 g; milk at 20 g; white at 25 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.
