Strawberry Banana Ice Cream with Chocolate Fudge Sauce ( Low FODMAP)
After much popular demand I am releasing this epic low FODMAP ice cream recipe! It's easy... it's delicious... and this simple strawberry banana ice cream goes perfectly with chocolate fudge sauce. This is definitely a low FODMAP dessert your family will love! This recipe was first featured in the December edition of the New Zealand Allergy Today magazine. Keep in mind that this recipe is quick to whip up but you will need to leave some time for it to chill in the freezer.
Recipe Note: Avoid using over ripe bananas as they are high FODMAP and the banana flavour will be very strong. I prefer to use bananas that are just ripe (no brown spots) as the recipe tastes better and they are lower in FODMAPs. Make sure you freeze your banana and strawberries in advance as this helps give your ice cream a better texture.
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) Use firm banana for this recipe. During the elimination phase of the low FODMAP diet it is recommend that you only consume one serve of low FODMAP fruit per serve. This recipe meets this criteria providing you divide it into 4 serves.
When using bananas make sure you use common bananas and not sugar bananas.
Choose a coconut milk that does not contain inulin or high FODMAP sweeteners.
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Choose a dark chocolate that doesn't contain inulin or high FODMAP sweeteners like inulin, honey, high fructose corn syrup, agave syrup. Also avoid dark chocolate that contains high FODMAP fruit or nuts.
Make sure the dark chocolate and cocoa powder are gluten free.
Unless you have coeliac disease, then you do not need to worry about being trace gluten free while on the low FODMAP diet. Gluten is not a FODMAP and small amounts of wheat are low FODMAP.
Make sure your dark chocolate is dairy free. Avoiding dairy in these products will help you reduce your lactose intake if you are on the low FODMAP diet.
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Nutrition Per Serve (Ice Cream & Fudge Sauce)
- Chop the frozen banana and strawberries into small pieces. Place in a food processor with the low FODMAP milk, maple syrup and vanilla essence. Blend and scrape down the sides of the food processor as needed, until smooth (this will take 5 minutes or so).
- Taste and add more maple syrup or vanilla essence if desired. Then serve immediately as soft serve (let's face it... I'm impatient and this is how I enjoy eating it) or freeze for a couple of hours until slightly firm.
- Make the chocolate fudge sauce. Place the coconut milk, dark chocolate, cocoa powder, dairy free spread or butter, and maple syrup in a small saucepan. Place over medium heat and allow to melt, whisk occasionally. Let the sauce boil gently for 2 to 3 minutes until thick. Leave for a few minutes to cool and then spoon over the ice cream. Store any leftover sauce in a sealed container in the fridge.