Low FODMAP Frozen Chocolate-Dipped Peanut Butter Banana Bites
We love peanut butter. We love chocolate. And we eat bananas pretty much every day. Bring all of these together in our Low FODMAP Frozen Chocolate-Dipped Peanut Butter Banana Bites and you have a frozen treat that is easy to make and really satisfying. Perfect when we want something sweet, chocolatey and low FODMAP; and they happen to be dairy-free and gluten-free, too. Clear a space in the freezer and let’s make these family-friendly treats.
Low FODMAP Serving Size Information: Makes 12 bites; 1 bite per serving; 12 servings
Ingredients:
- 2 medium-sized (190 g) ripe bananas
- ¼ cup (57 g) Kite Hill Plain Unsweetened Almond Milk Yogurt
- ¼ cup (64 g) natural peanut butter, stirred and loose
- 8- ounces (225 g) semisweet chocolate, about 50% cacao mass, chopped (we use dark chocolate that does not contain dairy)
- 2 teaspoons refined coconut oil
Preparation:
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Line a quarter-sized sheet pan with parchment or aluminum foil and clear a space in the freezer where it can fit, lying flat.
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Peel and slice the bananas into about 1/2-inch (12 mm) thick slices into a medium-sized mixing bowl. Add the yogurt and peanut butter and fold together gently, just to combine all the ingredients. You do not want the bananas to turn to mush.
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Spoon out 12 mounds, evenly spaced, on prepared pan. I use a small scoop. Freeze until firm and frozen all the way through, about 2 hours.
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Melt the chocolate with the coconut oil until smooth (I do it in the microwave in the cup I use for dipping; you want a deep cup to facilitate dipping).
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Line another pan with parchment paper or foil (and have room in the freezer for this pan). Dip the frozen patties, one at a time, all the way into the chocolate, so that they submerge. I use two forks. Work quickly, tossing the patty back and forth a bit to coat completely, then allow excess chocolate to drip back in bowl holding chocolate, and place the chocolate covered bite on the prepared pan. Repeat with remaining banana mounds. Once done, place pan in freezer for about 15 minutes, then peel off of pan and place in an airtight container and keep in freezer until needed. We think they are best if enjoyed within 1 week, but we have frozen them for as long as a month. Eat directly from freezer.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Bananas: Bananas have both low and high FODMAP serving sizes. For the common banana, Monash University lab tests report that 1 medium firm banana of 95 g is low FODMAP, and that 1/3 of a medium ripe banana at 37 g is low FODMAP. Note that most baking recipes use very ripe bananas; our serving sizes reflect low FODMAP portions.
• Chocolate: Monash University has lab tested dark, milk and white chocolate all have low FODMAP amounts: 85% dark at 20 g; dark at 30 g; milk at 20 g; white at 25 g. FODMAP Friendly has also lab tested dark chocolate, milk and white chocolate. Their lab tests place low FODMAP servings for dark chocolate at 30 g, with a max low FODMAP serving size of 102 g (that contains dairy). Milk chocolate is 30 g with a 42 g max serve; white chocolate is also 30 g with a max low FODMAP serve of 42 g.
• Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
• Peanut Butter: Monash and FODMAP Friendly have both lab tested peanut butter. We have some information as to what kind of peanut butter was tested by Monash. They told us in private correspondence that the U.S. listing was representative of a combination of peanut butters: some made with hydrogenated oil and sugar, and some the no-stir style with palm oil and sugar (In other words, none of these are for natural peanut butter). They said the generic listing was most likely also from a combination of peanut butters, but gathered from a variety of countries, other than the U.S. (We find this to be ridiculous, as no one combines two types of peanut butters on a sandwich or in a recipe at the same time). They state that both (US and generic) are low FODMAP at 2 Australian tablespoons, although one is said to be 50 g and the other 32 g. FODMAP Friendly’s app image shows what looks to be some sort of creamy style (not natural). They give it a “Pass” at 2 tablespoons (50 g), but also state a Max Serve at 6.86 ounces or 192.05 g. It is also important to note that Monash has said peanuts themselves have only trace amounts of FODMAPs and they say that peanut butter only becomes Moderate for fructose at 140 g. If you malabsorb fructose, it might be an issue; for others it might be tolerated very well.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.