You’re in luck. I’ve played around with many versions for the last year – here are some options that add variety, flavour and nutrients to your diet.
These recipes are easy to digest, gentle on the tummy and a great option as a snack or dessert.
TOP TIP: If you find you bloat when eating fruit as a dessert, try eating it on an empty stomach. Fruit likes a fast passage through the digestive system and to not get stuck behind slower-digesting foods.
The basic banana ice cream version is suitable for the following diets:
Low FODMAPs (LF)
Specific Carbohydrate Diet (SCD)
SIBO-Specific Food Guide (SSFG)
(please check your quantities allowed on LF, SCD & SSFG)
How to make banana ice cream:
1. Ensure bananas are ripe with brown spots on for best results and easy digestion
2. Peel and chop bananas into 3cm pieces
3. Freeze. Leave overnight for best results
4. Put frozen bananas into a blender
5. Blend for anywhere between 1 minute to 5 minutes depending on the power of your blender/food processor, stopping to scrape the sides down
6. The bananas will first turn powdery, then lumpy
7. Continue until they reach a very smooth, soft, creamy consistency
Variations of banana ice cream (need to be adapted for nut-free, Low FODMAP, SCD & SSFG diets):
NUTTY: DF, GF, V, VV, P, LF, SCD, SSFG
Add 1 tablespoon of nut butter such as almond (LF & SSFG) or cashew (not LF or SSFG) to make a nutty taste. Try Meridian brand with no additives.
Alternatively, make your own nut butter in your Vitamix, Blendtec, Sage The Boss or NutriBullet blender easily within 2 minutes. Other food processers or blenders may also cope, just be patient as this may take 5-10 minutes of blending.
BERRY FRUITY: DF, GF, V, VV, NF, P, LF, SCD, SSFG
Add 1 tablespoon frozen berries. Blueberries or blackberries (latter not LF or SSFG) turn it a fantastic purple colour. Strawberries are good too.
RHUBARBEY: DF, GF, V, VV, NF, P, LF, SCD, SSFG
Also when rhubarb is in season (June/July) oven bake rhubarb in a small amount of water, add raw honey (use maple syrup for LF) when cool then mash and freeze in small silicone moulds or ice cube trays. Add as required to your banana ice cream. This is like a healthy rhubarb & custard!
CHOCOLATEY: DF, GF, V, VV, P, LF
Add 1 tablespoon of hazelnut butter and 1 tsp raw cacao powder to make a healthy ‘Nutella’ version. To sweeten, add 1 tsp of raw honey (not LF compliant) or maple syrup (LF compliant).
SEEDY: DF, GF, V, VV, NF, P, LF, SCD, SSFG
Add 1 tablespoon sunflower seed butter, pumpkin seed butter or tahini for a nut-free version
VANILLARY: DF, GF, V, VV, NF, P, LF, SCD, SSFG
Add 1 teaspoon vanilla essence
CINNAMONY: DF, GF, V, VV, NF, P, LF, SCD, SSFG
Add 1 teaspoon ground cinnamon – this helps manage blood sugar
For an extra nutrient boost, you can add a raw egg yolk or two – there are so many vitamins & minerals stored in the yolk. Concerns over raw eggs are due to salmonella, which is not likely to be an issue when choosing organic, grass-fed hens from good sources such as Abel & Cole, Riverford and farm shops. It’s supermarket eggs from caged hens you have to be aware of. Many supermarkets have made a commitment to not use caged hens by 2020; so before then please choose wisely.
These ice creams are best eaten straight away, if re-frozen, they crystallize and lose the soft creaminess.