Green Smoothie

Low FODMAP Green Smoothie
Serves: 1
Prep: 5 minutes
Cook: No cooking required

Need breakfast on the run? Or an afternoon pick me up? Then this low FODMAP green smoothie is the perfect option. The smoothie combines the refreshing pineapple flavour with the tang of the goat’s milk yoghurt to create a delicious drink. Goat’s milk yoghurt is low FODMAP and has a slightly runnier texture than lactose free yoghurt, which means it is a great option for smoothies. I suggest freezing your pineapple pieces in advance to create a more refreshing drink.



 
ingredients

Fresh pineapple (chopped into pieces & frozen, see hints)

130 g 4.6 oz

1 cup of baby spinach

38 g 1.3 oz

60ml (¼ cup) natural yoghurt (or lactose-free yoghurt)

65 g 2.4 oz

80ml (⅓ cup) soy protein milk (almond milk, lactose free milk, hemp milk or coconut milk)

86 g 3 oz

1⅓  Tbsp dried shredded coconut

6 g 0.2 oz

2 tsp chia seeds

6 g 0.2 oz

6 large ice cubes

Method

  1. Place the pineapple pieces, baby spinach, goat’s milk yoghurt, soy protein milk (or low FODMAP milk), dried shredded coconut, and chia seeds into the blender. Then add the ice cubes – if you are using unfrozen pineapple, add a couple more ice cubes.

  2. Blend until smooth. If your mixture is too cold and won’t blend, add a little bit more low FODMAP milk and then continue blending.


  3. Serve immediately and enjoy!


Hints

Buying tip: 

  • If you decide to use soy milk make sure it is made from soy protein and not hulled or whole soybeans (these contain higher levels of FODMAPs).

Advanced Prep: 

  • Peel and then remove the core of the pineapple, before chopping into small pieces. Lay the pineapple pieces on a sheet of baking paper on a baking tray and pop into the freezer until frozen (this will stop the pineapple freezing into one big lump). Then transfer the pieces into a plastic bag or container and place back into the freezer.

Nutrition Information (per serve)
Energy 834 Kj / 199 cal
Protein 7.60g
Carbohydrates 14.90g
Sugar 21.40g
Total Fat 10.30g
Saturated Fat 5.90g
Fibre 7.80g
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