Vegan Red, White & Blue Popsicles - Low FODMAP
Few foods are more fun or tastier than our Vegan FODMAP Red, White & Blue Popsicles – low FODMAP, too, of course - and they are actually easy to make at home. You do need a popsicle mold, and they are not all created equal; more on that below. Get ready for a strawberry layer, a dairy-free coconut layer and a blueberry layer. These pops are sweet, but not-too-sweet, and happen to be vegan!
Low FODMAP Serving Size Info: Makes 6 pops; 6 servings; 1 pop per serving
Ingredients:
- 6- ounces (170 g) hulled chopped strawberries
- 2 tablespoons plus 2 teaspoons granulated sugar, divided
- 1 tablespoon plus 1 teaspoon freshly squeezed lemon juice, divided
- ¼ teaspoon vanilla extract
- ¾ cup (180 ml) canned light (or “lite) pure unsweetened coconut milk, such as Thai Kitchen brand, stirred well; do not use refrigerated style coconut milk
- 6- ounces (170 g) fresh blueberries, picked over for stems
Preparation:
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Place strawberries, 1 tablespoon of the sugar, and 2 teaspoons of the lemon juice in a blender carafe and blend until smooth. Scrape down carafe as needed to make sure the ingredients are thoroughly blended and smooth. Press mixture through a fine mesh strainer into a bowl or large measuring cup with a spout, using a silicone spatula and pressing firmly. Discard solids. Divide into the 6 pop molds and freeze until just firm, about 30 minutes.
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While strawberry mixture is freezing, whisk together the coconut milk, vanilla extract and 2 teaspoons of the sugar in a large measuring cup with a spout. Remove molds from freezer; top each with the coconut milk, dividing evenly. Freeze until just firm, about 30 minutes.
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Place blueberries, 1 tablespoon of the sugar, and 2 teaspoons of the lemon juice in a blender carafe and blend until smooth. Scrape down carafe as needed to make sure the ingredients are thoroughly blended and smooth. Press mixture through a fine mesh strainer into a bowl or large measuring cup with a spout, using a silicone spatula and pressing firmly. Discard solids. Divide into the 6 pop molds, insert popsicle sticks and freeze until solid, about 6 hours. I usually freeze overnight at this point. Just before serving, run molds briefly under hot water to release popsicles from molds.
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
• Blueberries: Blueberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 1 cup or 150 g. In initial lab tests, Monash stated that a Green Light low FODMAP serving was a heaping ¼ cup or 40 g. In those initial tests the fruit jumped to Moderate FODMAP levels quickly at 1/3 cup or 50 g. Blueberries were re-tested in late 2022 and now are considered low FODMAP at 1 cup or 125 g. Fine print states that they remain low FODMAP up to 500 g.
• Coconut Milk: Both Monash University and FODMAP Friendly has lab tested coconut milk for FODMAPs. Monash divides their testing into a few categories. Here are Monash’s statements: Coconut milk with inulin is Red Light high FODMAP at ½ cup (125 ml) or 120 g. There is no information on smaller amounts. UHT (long life, shelf-stable) coconut milk is Green Light low FODMAP at ¾ cup (180 g). Canned coconut milk is Green Light low FODMAP at ¼ cup or 60 g. They also have some brands represented, such as Sanitarium, and their unsweetened coconut milk, which is a shelf-stable type, is low FODMAP at 1 cup (250 g). FODMAP Friendly gives coconut milk a “Fail” at 4-ounces (125 ml) but we do not know what kind they tested. There are a few things to note. First of all, the FODMAP content obviously varies greatly depending on type of processing. Also, although “lite” or “light” canned coconut milk has not been tested, it is the same as canned but with a higher water content, so you can use the canned coconut milk amounts designated and know that you are within low FODMAP serving sizes.
• Strawberries: This popular berry has been lab tested by both Monash University and FODMAP Friendly. Monash lab testing initially reported that no FODMAPs were detected in strawberries. They suggested 10 medium berries (150 g) as a serving. Subsequent lab tests in 2021 state 5 strawberries or 65 g as low FODMAP and the “no FODMAP” language has been removed; they show fructose content. What this tells us is that strawberries can contain no FODMAPs, or they can. There is no way to tell what the FODMAP content is of the berries you buy. FODMAP Friendly initially gave strawberries a “pass” and pegged 10 medium berries at (140 g) as a serving. They retested in 2021 and now state that their lab results show that a low FODMAP serving size is 50 g (or 4 berries). We suggest that you test your own tolerance (as always) and eat to your personal limit. Remember, the varieties, ripeness etc. of the berries that were lab tested will be different from those that you eat. Use the lab tests as a guide.
• Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. 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.