Frozen Virgin Piña Colada

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Need a drink to have as a treat? Virgin piña coladas combine the delicious flavours of banana, coconut and pineapple to create a refreshing drink! Make sure you freeze the banana and make the sugar water in advance to speed up the prep. This recipe contains four safe serves of low FODMAP fruits, which means you need to divide it into four serves to keep it low FODMAP.

Cooking Tip: Prepare the sugar water in advance and have it waiting in the fridge. That way you won't have to wait for the sugar water to cool when you are ready to have your refreshing drink.

#lowFODMAP #DairyFree #NutFree #GlutenFree #SoyFree #EggFree

Note on coconut milk: According to Monash University canned coconut milk is low FODMAP at a 80ml (1/3 cup) serve. This recipe only contains 1/2 cup of coconut milk divided between four serves, which means it is well within the low FODMAP limits.

FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).

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Choose a coconut milk that does not contain inulin or high FODMAP sweeteners.

When using bananas make sure you use common bananas and not sugar bananas.

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NUTRITION

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Nutrition Per Serve:

Calories
206
10.3%
Fat
5.80g
8.3%
Saturates
4.90g
19.6%
Protein
1.20g
2.4%
Carbs
37.00g
11.9%
Sugars
34.0g
Fibre
2.1g
Salt
0.01g
0.3%
Iron
0.52mg
2.9%
Calcium
19.2mg
1.9%

INSTRUCTIONS

  1. Make the sugar water. Place the white sugar and water into a small saucepan. Stir until the sugar dissolves. Bring the water to the boil. Remove from heat and transfer into a container. Place in the fridge or freezer to cool. While the sugar water cools, cube the pineapple.
  2. Place the coconut milk, sugar water, frozen banana, vanilla essence, and cubed pineapple in a blender. Blend until smooth.
  3. Place a few pieces of cubed pineapple with some crushed ice into four glasses. Divide the mixture between the glasses. Garnish with fresh mint and cubed pineapple pieces if desired.
  4. Serve immediately.
AUTHOR Alana Scott
REVIEWED BY Kate Watson (RD)

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