Many Christmas desserts are high in FODMAPs (think traditional pudding full of dried fruits and wheat-based sweets). This year I thought it would be nice to try something different – a low FODMAPs ice cream pudding! Give it a go and let me know what you think.
Low FODMAPs Dairy free caramel nut and raspberry ice-cream pudding
Ingredients (serves 6)
For caramelised nuts:
Tip: if time poor, you could omit this if you buy a caramel ripple ice-cream e.g. Cocofrio salted caramel and add nuts to your mix of ingredients below BUT making your own IS pretty great:
120g unsalted macadamia or pecan nuts (or if salted omit extra salt in recipe)
2 Tblspn coconut oil
1/8th cup raw sugar
1/8th cup maple syrup
1/4 tsp salt
1/4 tsp cinnamon
1/4 tsp vanilla
For Ice cream:
500ml dairy-free ice cream (I use Cocofrio naked coconut – have a play with other flavours if desired)
200g fresh or frozen raspberries (I use frozen)
Caramelised nuts (ingredients above and method below), roughly chopped
6 Tblspn dried cranberries, currants or raisins
2 tspn brandy or whisky, optional
Maple syrup to drizzle
Instructions for Low FODMAPs Ice Cream Pudding
To make the Caramelised nuts:
- Combine the coconut oil, sugar, maple syrup, salt, cinnamon, and vanilla in a large frying pan and turn on a medium heat.
- When the mixture just starts to bubble, add the nuts – be careful of splatter as it will be HOT. Stir until coated. Spread nuts an even layer.
- Lower the heat to low and let the mixture continue to bubble, stirring the nuts occasionally. The caramel will continue to thicken and reduce. Be careful not to let it burn as this can happen quickly. Keep stirring until the nuts are golden brown and the caramel is thick then remove from heat and cool for a few minutes.
- Spread in a single layer on a silicone mat or baking paper and let cool completely. Popping the nuts in the freezer can speed this process up.
To make the ice cream:
- Take ice-cream out of the freezer to soften.
- Line a medium pudding basin (or bowl) with a double layer of plastic wrap, allowing the sides to overhang.
- In a large bowl, gently combine the ice-cream with 100g raspberries (leave remaining 100g for serving), 75% of the caramelised nuts (use remaining for serving) and alcohol (if using). Transfer to the prepared basin or bowl. Cover the surface with the overhanging plastic wrap. Place in the freezer for 8 hours or overnight until firm.
- Place a serving platter in the freezer to chill slightly. Turn the pudding onto the cold platter. Remove the plastic wrap. Drizzle over with maple syrup. Top your low FODMAPs ice cream pudding with the remaining raspberries and caramelised nuts.
- Serve after showing off your efforts and enjoy! xx
Recipe inspired by: https://lowfodmapforlife.com
If you need some more support to help you through the festive season, you may find my Low FODMAPs Christmas tips a handy guide!
Amanda Moon, happy gut and food intolerance dietitian