31 January 2016
Summer berry smoothie recipe
By Marina Iacovou - Research Dietitian & PhD Candidate
Making smoothies are a great way to involve the kids and something everyone can enjoy. They are also quick and easy to make, with minimal mess.
The ingredient options for your smoothies are endless. You can mix ingredients together to suit your preference and even on a low FODMAP diet there’s still plenty of variety. This is also a good way to introduce small amounts of moderate or high FODMAP containing foods back into your diet. Read https://www.monashfodmap.com/blog/just-2-6-weeks-it-is-not-diet-for-life_8/ and here on why re-introduction is important.
Here are some smoothie ideas to get you started – they are fruity
and contain dairy:
·Banana and strawberries or banana
·Cantaloupe and passionfruit
·Soy milk, yoghurt and lots
A favourite in our home is:
Banana and Blueberry Smoothie (Serves 4)
- 1 large ripe banana (or 2-3 unripe, slightly green bananas)
- Large handful of
blueberries – at least 20-30
- 300 ml Soy milk
- 250g Vanilla yoghurt
- Lots of ice
- Use lactose-free plain
yoghurt and add 2 drops of vanilla essence, for vanilla flavoured yoghurt
- Use any low FODMAP milk - each
variety will give you a different flavour. See an here for
alternative milk options
- Add 1 teaspoon of flaxseed oil for
essential fatty acids, omega 3 and omega 6.
- Add 1 teaspoon of oat bran for
- Add 1-2 teaspoons of maple or rice-malt
syrup (or honey when reintroducing foods) for extra sweetness.
- If you are reintroducing foods into
your diet, try adding a higher FODMAP containing fruit into the mix – you only
need to add in a small amount to start with. For example try 30g of mango or 30g of watermelon
and add it with banana or strawberries or both.
- If you are reintroducing
lactose-containing dairy into your diet, try any yoghurt you have been missing.
It may be fruit-based, plain or vanilla.
- Including dairy adds calcium to the
diet for growing bones and the need for maintaining good bone health as we get
- Dairy is also a great source of
protein for the recovery and repair of tired muscles and an energy booster
after an endurance event, or a day of hard labouring work.
- The addition of fruit helps add
fibre to your diet, essential for good bowel health, and contain vitamins and
antioxidants which is always a plus.