Low FODMAP avocado lime cream

10 Minutes • Gluten-free • Low FODMAP • Makes about 2 cups • This Avocado lime cream is delicious and can be used as a dip with your favorite raw veggies or an amazing sauce for grilled meat or grilled veggies. Yes, you CAN eat avocados when you are eating low FODMAP! You just have to mind your serving size. That’s why we use some lactose-free sour cream in tandem with the avocado to increase the low FODMAP serving size for this amazing sauce.

INGREDIENTS:

2 avocados, halved

½ cup lactose-free sour cream

½ cup fresh cilantro

½ teaspoon Smoke n Sanity Essence of garlic salt (or use ½ teaspoon salt and ½ teaspoon garlic scape powder)

Juice from 2 limes

Pinch cayenne pepper (optional)

DIRECTIONS:

Combine all ingredients in a blender and blend until smooth and creamy. Adjust seasoning with salt.

A note on serving size: Avocados are high in the FODMAP sorbitol. We have included the sour cream in this recipe to increase the serving size for a low FODMAP diet. A low FODMAP serving of this avocado lime cream is ¼ of the total amount so you keep your avocado serving to 1/8 of an avocado (about ¼ cup if the recipe makes 2 cups—which depends on the size of your avocados).

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Whipped coconut cream

10 Minutes • Gluten-free • Dairy-free • Low FODMAP • Makes about 1 ½ cups • This creamy whipped coconut cream can be used in place of dairy-based whipped cream in your favorite recipes. You might just find you like it even better! 

INGREDIENTS:

1 can chilled coconut cream (refrigerated at least overnight)

6 tablespoons arrowroot powder

1 - 2 tablespoons powdered sugar (or to your taste)

2 teaspoons vanilla extract or vanilla bean paste 

DIRECTIONS:

Carefully open the can of refrigerated coconut cream, being careful to keep it level. The coconut cream will be firm, waxy, and thick.

Scoop out the coconut cream into a large bowl or the bowl of a stand mixer. (If it is hot in your kitchen, place your mixing bowl in the freezer for 5 minutes before mixing.)  Stop scooping when you reach the water in the bottom of the can. Don't add the water into the solid cream for whipping.

Using a stand mixer or hand-held mixer on high speed - whip the coconut cream for 3 to 5 minutes until it becomes fluffy and light, with soft peaks. Mix in the powdered sugar and vanilla, if using.

Whipped coconut cream is best served immediately but can be stored in an airtight container for up to a week. It will harden in the fridge, the longer it stays chilled, simply mix until creamy again, when ready to serve.

Thai Kitchen coconut cream is recommended. Other brands may work but this brand seems to yield the best results.

Original recipe inspired by Allison Lubert of Sweet Freedom Bakery

60 minutes (mostly cooking time) • Gluten-free • Dairy-free • Very low sugar • Makes 4 servings • This crumble matches the sweet tang of blueberries with the hearty nuttiness of oatmeal, pumpkin seeds, and sunflower seeds to make it not only a perfect breakfast but also delicious with a scoop of lactose-free ice cream or whipped coconut cream for dessert! Make them ahead and pop them in the microwave when you’re ready to enjoy them. 

Best fresh salsa (IBS-friendly too)

20 Minutes • Gluten-free • Dairy-free • Low FODMAP • Makes about 1.5 cups. This salsa is our family favorite — even over more traditional salsa that includes onion and garlic. We use it on all things Tex-Mex and even over eggs for breakfast!

INGREDIENTS:

1-2 Jalapeno peppers – seeded and finely chopped (wear gloves while you seed and chop or wash hands well before you touch anything else)

5 ripe tomatoes chopped – heirloom are nice for flavor and color or choose fresh “on the vine” for good flavor

1 cup chopped fresh cilantro (or chives if you hate cilantro)

2 green onions (green part only) chopped

½ teaspoon ground cumin

¼ teaspoon cayenne pepper (less if you want a less spicy version)

1 teaspoon chili powder

2 tablespoons lime juice

FOR THE PINEAPPLE VERSION:

1/2 cup fresh pineapple chopped

FOR THE “CON QUESO” VERSION (don’t use pineapple in this version):

1 pound sharp cheddar cheese (grated)

¼ cup lactose-free milk

DIRECTIONS:

In a food processor, place seeded jalapeno, roughly chopped tomatoes, green onions, chopped cilantro, cumin, chili powder, and lime juice. Process using pulse setting just until an evenly chunky texture is obtained. Stir in the pineapple if using.

For the Con Queso version: grate cheese and combine with milk. Cook over medium heat, stirring occasionally, 7-10 minutes, or until cheese is melted. Add salsa and mix until well combined. Serve with tortilla chips, low FODMAP veggies, or over your favorite low FODMAP dish.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Real whipped cream

15 Minutes • Gluten-free • Low FODMAP • Serves 6 - 8 • Whipped cream is a great way to make an average dessert into a fabulous dessert. And, in my opinion, real whipped cream tastes far better than cool whip or the chemical stuff you can buy in a can. If you make it yourself, you know exactly what’s in it and ½ cup is considered a low FODMAP serving so you can enjoy it without consequences.

INGREDIENTS:

1-pint heavy whipping cream

2 tablespoons powdered sugar (or to taste)

1 teaspoon vanilla extract

DIRECTIONS:

Keep cream well-chilled until ready to whip and don’t prepare this too far ahead of time as it’s best freshly whipped (a few hours is OK and then keep it in the fridge).

Pour cream in a large metal or glass mixing bowl or the largest bowl of your stand mixer and, using your largest whisk (or the whisk attachment on your mixer), beat until soft peaks form.

Add sugar and vanilla and whip a bit more to combine. Taste and adjust sugar as needed.

Serve on your pie or on your brownies, in your coffee, on your fruit cup…the possibilities are endless.

This recipe contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through this link, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.

Grand cranberries

20 Minutes • Gluten-free • Dairy-free • Low FODMAP • Serves 8 - 10 • Cranberries that taste this good should be served all year round! They are the perfect combination of tart and sweet and the citrus and Grand Marnier lend a wonderful orange complement to the flavor of these low FODMAP cranberries.

INGREDIENTS:

12 ounces fresh cranberries (about 3 cups)

¾ cup white sugar

1 tablespoon lemon zest

1 tablespoon orange zest

¼ - 1/3 cup fresh squeezed orange juice (juice of 1 small orange)

1 tablespoon Grand Marnier (orange liqueur)

DIRECTIONS:

Preheat oven to 325 degrees F. Rinse and sort the cranberries to remove any that are soft.

Zest your orange and lemon and then squeeze the juice out of the orange.

In an oven-safe pot, add cranberries, sugar, lemon and orange zest, Grand Marnier, and just enough orange juice to be able to stir the mixture and dissolve the sugar.  

Stir to combine.

Put in the oven and cook for about 30 minutes. Stir every 10 minutes. The cranberries will pop and the mixture will bubble when ready.

Remove from oven and put in serving dish (or glass storage container if you’re not using the cranberry sauce right away).

Hoisin sauce…without FODMAPs? Yes!

When you have IBS you have to be very conscious of the ingredients you’re putting in your mouth so you can avoid, or plan for, potential consequences. Sometimes that means you have to make it from scratch. The trick is to make it taste so good, the whole family can enjoy it and you can do away with the packaged version all together. Hoisin sauce falls into that category. Recently requested by a client, this recipe is an example of a delicious, FODMAP-friendly alternative to packaged Hoisin sauce. I hope you enjoy it as much as I do!

INGREDIENTS:

This recipe makes 1/2 cup of low FODMAP Hoisin sauce. Double it and refrigerate in an airtight container up to three weeks if you use it a lot.

4 Tblsp gluten-free soy sauce

2 Tblsp creamy peanut butter

4 Tblsp maple syrup (pure/real not pancake syrup)

1 tsp sesame oil or toasted sesame olive oil

1 tsp garlic-infused olive oil

2 ½ tsp rice vinegar

¼ tsp star anise

Ground chilies or low FODMAP hot sauce to taste

DIRECTIONS:

Mix together all ingredients with the exception of the chilies or hot sauce.

Taste, and make any modifications you feel you need to achieve the taste you’re looking for.

Add the hot stuff to your taste.

This post contains affiliate links so you can easily purchase items listed on the page. This is for your information and convenience. If you purchase through these links, I may earn a commission but there is no additional cost to you. Please read my disclosure for more information.