Friday, 25 March 2016

Low FODMAP Chocolate Pudding

By Alana Scott, low FODMAP cook from A Little Bit Yummy 

This delicious low FODMAP chocolate pudding is sure to be a hit with your whole family.  It is super easy to make and a great way to get kids into the kitchen. I like pairing this dessert with a serve of low FODMAP fruit to balance out its richness.






Chocolate Pudding
 
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Serves: 1

Cooking time: 15 minutes
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INGREDIENTS
  • 70g dark chocolate
  • 2 tbsp white sugar
  • 4 tbsp cornflour (corn starch)
  • 750ml (3 cups) soy protein milk (lactose free milk, almond milk or hemp milk)
  • 1 tbsp unsweetened cocoa powder
  • ¼ tsp instant coffee (finely ground)
  • 1/8 tsp ground cinnamon
  • To Serve:
  • 40g frozen raspberries (crushed)
  • 120g fresh banana (30g per person)
  • 10g dark chocolate (roughly chopped or grated)

METHOD
1. Roughly chop 70g of dark chocolate and place it in a coffee mug with 60ml (1/4 cup) of soy protein milk (or low FODMAP milk). Place in the microwave on high for 20 seconds, then stir. Repeat in 10 second increments until the chocolate has melted.
2. In a large microwave proof bowl place the white sugar, cornflour, cocoa powder, instant coffee (crush into a fine powder between two spoons before measuring), and ground cinnamon. Add 250mls (1 cup) of soy protein milk (or lactose free milk) and whisk until smooth. Then whisk in the remaining low FODMAP milk (1 & ¼ cups) and the melted chocolate.
3. Place the large bowl in the microwave and cook on high for two minutes. Then whisk. Repeat the process in 1 minute increments (whisking each time), until the chocolate pudding is thick and coats the back of a metal spoon without running off. This process should take 6 to 8 minutes. Allow the chocolate pudding to cool for two to three minutes.
4. Whisk the pudding just before serving to remove any lumps. Then divide between four cups. Serve with fresh banana, crushed frozen raspberries and grated chocolate.
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      Buying tips: If you choose to use soy milk make sure you buy one made from soy protein, which is low FODMAP. Otherwise choose another low FODMAP milk option like lactose free milk, hemp milk, or almond milk. When choosing your dark chocolate, check for added high FODMAP ingredients like inulin, high fructose corn syrup, honey or sugar alcohols like sorbitol.

Gluten free option: To make this recipe gluten free choose gluten free cornflour, dark chocolate, and cinnamon.


NUTRITION INFORMATION per serve
Energy total
Protein

Carbohydrates
Sugar
Fat total
         - Saturated
     Fibre
811KJ
1.7g
32.5g
19.4g
6.0g
3.6g
2.6g





2 comments:

  1. What measurement of dark chocolate chips would equal the 70 g of dark chocolate?

    ReplyDelete
  2. I modified this to make a single serve. 1 cup almond milk, 2 tbs corn starch, 1 tsp each vanilla extract, cinnamon, and cocoa powder. It bothered my stomach! Hard to guess which ingredient.

    ReplyDelete