Low FODMAP chocolate

If you love chocolate but need to avoid lactose while trialling a low FODMAP diet or for lactose intolerance, here is a recipe that you can try. Adapt it to suit your preference for sweetness, nuts and the chocolatey-ness (if that’s a word). Make your own nut butter by whipping it up in a blender from macadamias, brazil nuts, peanuts, pecans and walnuts.

What you need:

  • ½ cup low FODMAP nut butter (see above) or peanut butter
  • ¾ cup coconut oil
  • ½ cup raw cacao (higher in antioxidants than cocoa)
  • ¼ cup brown sugar
  • 1 teaspoon vanilla extract
  • ¼ cup buckwheat or coconut (for texture)

What you do:

Place all ingredients (except buckwheat or coconut) into your blender or food processor or even a stick blender or nutribullet.

Whiz until smooth, scraping down the mixture from the edges periodically.

It should take 3 to 5 minutes to combine the ingredients to a smooth consistency.

Add buckwheat or coconut and just whizz till evenly distributed.

Pour the mixture onto a lined baking tray or into moulds.

Freeze for 15 minutes or until set.

Break the sheet of chocolate in to pieces or turn out the chocolate from the moulds.

Store the chocolate in an airtight container in the fridge.


Blogged by Kerith Duncanson – March 2016

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