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Low FODMAP Steamed Sweetcorn & Parsley Topped With Fresh Coconut Butter

Updated: May 17

Don't know about you, but some days I like to create dishes for myself that are visually appealing but also simple and easy on the stomach.

This side dish of sweetcorn is exactly that. Its simple mix of steamed fresh sweetcorn and parsley, topped with home-made coconut butter.Coconut butter is super quick and easy to make at home. It tastes sooooo much better than shop bought versions and is much kinder on the wallet as well!

Coconut butter is made simply by grinding dried, shredded coconut. As the coconut in ground, it gives off a lot of heat which releases the oil in the coconut, magically turning into coconut butter!

I made this version of coconut butter using a regular blender, with the lid off. It requires a bit of patience to get the mixture super smooth (consistency like peanut butter) but its well worth the effort!

Any blender is fine to use, however I would not recommend making this butter in a closed unit (i.e. container with a closed lid like a nutri bullet). Been there, tried that. Coconut on the walls and floors as the container actually exploded!

I used a grater to shred fresh coconut then dried the mixture in the oven (see pic below for shredded coconut before grinding)...fresh shredded coconut would dry equally as well in a few hours in a sunny spot indoors or outdoors.

If you prefer to used ready dried coconut, I would recommend unsweetened shredded coconut. It comes in slices, which hold more moisture than desiccated coconut.

The great thing about coconut butter is that it keeps well in an airtight jar, at room temperature for up to about 3 months. Ready to be scooped up and placed on all manner of dishes!

FODMAP serving size for coconut butter is 30g.

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


Notes before we get cooking!

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 1 500 ml Jar of coconut butter (1 serving (30g) on sweetcorn pictured).

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



Step 1.

Open the fresh coconut. Set aside the coconut water (for another use). Discard the husk.

Step 2.

Trim the brown outer skin from the fresh coconut.

Step 3.

Grate/shred the white pieces of fresh coconut flesh.

Step 4.

Spread out the fresh grated coconut on a baking tray and place in the oven on its lowest heat to dry. Take care not to let the coconut brown, or burn.

Step 5.

When the shredded coconut is dry, place it in a blender with the oil.

Step 6.

Blend until the mixture turns to the consistency of peanut butter. Be careful not to cover the blender as the coconut gives off an intense amount of heat.

Step 7.

Rub a small quantity of mixture between the thumb and finger to check that it has the smoothness you desire. When you are happy, pour into your chosen clean, airtight jar.

Step 8.

Prepare your vegetables of choice. If you are making sweetcorn, de-husk and steam in the microwave.

Step 9.

Garnish with your herbs of choice and fresh coconut butter.

Step 10.




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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