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.
Buying tip: If you decide to use soy milk make sure it is made from soy protein and not hulled or whole soy beans (these contain higher levels of FODMAPs).
Green SmoothiePrep: 5 minutes
- 130g (4.59oz) of fresh pineapple (chopped into pieces & frozen)
- 38g (1.34oz) or 1 cup of baby spinach
- 60ml (1/4 cup) goat’s milk yoghurt (or lactose free yoghurt)
- 80ml (1/3 cup) soy protein milk (almond milk, lactose free milk, hemp milk or coconut milk)
- 1 tbsp dried shredded coconut
- 2 tsp chia seeds
- 6 large ice cubes
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.
- 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.
- 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.
- Serve immediately and enjoy!
Original article: Low FODMAP Green Smoothie