Low FODMAP Peaches and Cream Popsicles with Raspberries
Popsicles, or “pops” are not just for kids! These Low FODMAP Peaches and Cream Popsicles with Raspberries are beloved by kids and adults alike. They feature a low FODMAP portion of yellow peaches and honey, in addition to thick vanilla yogurt. They are creamy and a little sweet, but not too sweet. And the mashed raspberries add color, texture and flavor. I was almost going to call these “peach melba” after the famous peach and raspberry dessert, but I couldn’t resist the “peaches & cream” title.
Low FODMAP Serving Size Info: Makes 8 Pops; 1 Popsicle per serving
Ingredients:
- 8 ½- ounces (240 g) chopped yellow peaches, peeled stones discarded; buy 3 peaches to be safe
- 1 cup (245 g) thick vanilla lactose-free yogurt
- 1 tablespoon plus 1 teaspoon honey, divided
- ½ teaspoon lemon juice, divided
- 2 ¾- ounces (75 g) fresh raspberries
Preparation:
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Have your popscile mold ready. Place chopped peaches, yogurt, 1 tablespoon of honey and ¼ teaspoon lemon juice in your blender carafe. Blend until smooth; set aside.
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In a small bowl mash the raspberries with 1 teaspoon honey and remaining ¼ teaspoon lemon juice. Spoon a small amount of the mashed raspberries into each pop mold.
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Fill molds halfway with yogurt/peach mixture, add more berry purée, then top off with more yogurt mixture. Insert wooden sticks or the holders that come with your popsicle set.
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Freeze overnight and your pops are ready! Run warm water around the outside of the molds to make them easier to unmold. Pops can remain frozen for up to 4 days. If you have used wooden sticks, cover the frozen pops with plastic wrap to protect the open ends upon storage.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
- 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.
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.
