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Chia with Maple Syrup Coated Pecans


Chia seeds and oat bran are both low in FODMAPs. This dessert can be sweetened with a little maple syrup or brown sugar and served with fruit and a few crushed pecans to form a gentle sustaining dessert.

 

Serves 2 

Ingredients

·        2 tbsp whole chia seeds

·        1 tbsp extra fine oat bran

·        300ml unsweetened plant milk of your choice i.e. soya, or rice

·        4 pecan nuts

·        1 tsp maple syrup

·        50g raspberries or blueberries to serve

Method   

Place the chia seeds, oat bran and plant milk in a bowl and whisk together. Leave in the fridge for at least 2 hours or preferably overnight. The chia seeds and oat bran will swell and develop a lovely creamy texture.

 

Dry fry the pecan nuts in frying pan. Dribble over maple syrup and allow to cool. Chop and sprinkle the pecan nuts over the chia and oat bran porridge, add a few berries and serve.

 

Per portion (217g with fresh fruit)

 

Per 100g

Calories

247kcal

114kcal

Fat

 15.9g

7.3g

Protein

8.2g

3.8g

Carbohydrate

19.5g

9g

Sugars

 8.2g

3.8g

Fibre

8.9g

4.1g

Sodium

 97mg

45mg

FODMAPs

None

 

 

Make Your Own Low Lactose Yogurt

Make Your Own Low Lactose Yogurt

  It is easy to find lactose free milk in supermarkets but less easy to find plain, simple lactose free yogurt. Even if you are lactose intolerant your body will be able to tolerate a small amount of lactose. This recipe for a low lactose yogurt will be perfect for anyone who wants to know exactly what is in their yogurt. It is smooth, gentle and a little bit creamy and you can add the flavours you want to.
Health Benefits  - Low FODMAP , low lactose, healthy gut 
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