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Low FODMAP Plantain, Sweet Pea and Coconut Smoothie Bowl

Updated: May 18

If you crave an smoothie bowl, you may want to try this raw food recipe! This smoothie bowl contains ground pea petals, strawberries, blueberries, coconut, blackberries and mint.

If you've never tried plantain smoothie bowl before, I encourage you to have go making one. Especially if you ice cream! A great breakfast or brunch option. Best part of all is that they take less than 5 minutes to make and there is only a chopping board, knife and blender to wash up afterwards :-)

Frozen green plantains take the place of ripe, frozen banana's making this smoothie bowl FODMAP friendly; especially suited to those sensitive to fructose. Its also a good choice for those of us with Celiac disease, IBS, a wheat allergy or gluten sensitivity.

If you haven't tried raw plantain before I think you will be pleasantly surprised! Its firmer in texture than banana and less sweet (when green). Its gives a great texture and taste to smoothies.

I'm a firm believer in eating your vitamins and minerals. I avoid supplements in pill and powder form, not least because they are super expensive!

I popped 1 tablespoon of pea petals into a grinder and then added a teaspoon of water to it to form a paste. I then added the paste to the blender, 1 tsp at a time alongside the frozen plantains and coconut puree.

What fruit will you choose to decorate your smoothie bowl? You can unleash your creativity with your own toppings. I've listed out a few FODMAP friendly topping options to get you started.

If you decide to give this recipe a go, please share your thoughts, pictures and recipe tweaks. Good luck!


Notes before we get started!

FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.

This recipe makes approximately 1 large bowl (medium bowl pictured) of smoothie.

I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have a good blender.



Step 1.

Blend the frozen green plantain and coconut puree until it has the consistency of ice cream.

Step 2.

Add the pea powder paste, one spoon at a time to taste.

Step 3.

Scoop the coconut mix from the blender into a bowl.

Step 4.

Decorate with your choice of toppings.

Step 5.

Tuck in and enjoy!!



I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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