Mmmm… don’t you love smoothies? Well it may seem a little cold for them right now, but smoothies are a perfect treat for a quick breakfast, post-workout recovery meal, or a refreshing snack anytime.

Mixing up a delicious and wholesome protein shake that doesn’t contain ingredients high in FODMAPs can be a challenge. In last weeks post we highlighted some protein powders that are relatively FODMAP-friendly. However, protein powders can come with a hefty price tag, meanwhile the same amount of protein (and even better quality!) can be found in natural food sources. We experimented with a variety of low FODMAP ingredients to create some delicious smoothies that are loaded with incredible, real food protein. By getting your protein from natural food sources your body also benefits from the natural fibre, vitamins, minerals, and antioxidants found in these foods.

NOTE: The smoothie recipes below call for silken tofu which is NOT Low FODMAP. These recipes should be avoided if you are in the elimination phase of the Low FODMAP diet, but would be appropriate when testing your tolerance for GOS (galacto-oligosaccharides). If you are past the challenge phase, into reintroduction, and have identified that silken tofu does not trigger symptoms, these recipes will work well for you. To make the recipes Low FODAMP you could try substituting firm tofu if you have a very high power blender, but be aware that the texture might not be quite the same.

 

Recipe: Sunny Citrus Smoothie

Makes: 1 serving (11g protein)

Time: 5 minutes prep

 

INGREDIENTS

1 cup chopped pineapple

½ banana

½ cup orange juice

½ cup Ice

1/3 cup silken tofu

2 tbsp ground chia seeds

 

INSTRUCTIONS

Place all ingredients in a blender or food processor and blend until a smooth texture is achieved, about 1 to 2 minutes.

You can pack the smoothie with more nutritious goodness by adding a half cup chopped kale or 1/8 an avocado. Adding kale and avocado may change the colour, but the sweet citrus flavour remains!

 

Recipe: Chocolately Peanut Butter Protein Shake

Makes: 1 serving (18g protein)

Time: 5 minutes prep

 

INGREDIENTS

1 tbsp cocoa powder

½ cup silken tofu

1 tsp vanilla extract

½ cup almond milk

2 tsp maple syrup

2 tbsp peanut butter

2 tbsp ground chia seeds

 

INSTRUCTIONS

Place all ingredients in a blender or food processor and blend until a smooth texture is achieved, about 1 to 2 minutes.

How to Build Your Own Low FODMAP Protein Packed Smoothies

Create your own personalized high protein, low FODMAP smoothie by mixing up some of the ingredient ideas listed below. Take a little of column A and mix it with a little of column B and you’ll have a nutritious and delicious snack that’s also a great source of protein.

A) Low FODMAP Fruit & Vegetables

B) Low FODMAP Protein Sources

  • Spinach
  • Kale
  • Avocado (1/8 of a whole)
  • Banana
  • Blueberries
  • Kiwi
  • Lemon
  • Oranges
  • Pineapple
  • Strawberries
  • Raspberries
  • Peanut butter
  • Almond butter
  • Chia seeds
  • Hemp seeds
  • Flax seeds

Other Ingredients to improve texture & taste:

  • Almond/ coconut milk
  • Lactose free yogurt
  • Orange juice (< 1/2 cup)
  • Cranberry juice
  • Water
  • Ice

 

Much love & good eating,

Stephanie