I love working with different foods and drinks, especially when I can get creative and make new recipes.

low fodmap amy and brian copy

Take a look at these beautiful coconut waters (above) in mason jars, infused with low-FODMAP fruits (and a little gin in one!).

Recently I had the pleasure of getting creative in the kitchen with two of my favorite foods – fruit and coconut water, namely coconut water by the brand Amy & Brian Coconut Water (if you missed my first recipe, you can check it out here- Review and Recipe : Amy and Brian’s Coconut Water and Low-FODMAP Coconut Cream Papaya Popsicles).

I made recipes for three fruit-infused coconut waters, one spiked with gin (low-FODMAP).    The virgin recipes were so fun and easy to make, colorful and great for when you want to drink something other than water.  The gin recipe (at far right) is great for a hot day or also makes a beautiful presentation for your next party.

low fodmap amy and brian

Coconut water is low in FODMAPs (packaged or fresh) at 100ml.  That gives you room to drink coconut water as is or experiment and use it in smoothies, desserts, in stir fry, soups, dressings and more.  Gin is low in FODMAPs and a suggested serving is 30 ml (29 grams).  *See my note about alcohol below.

Low-FODMAP Fruit-Infused Coconut Water (with gin)

  • 1 small mason jar
  • 4 thin slices of kiwi
  • ½ large strawberry, quartered
  • 1 ounce gin
  • 3 ounces Amy & Brian Coconut Water with Lime
  • 2 ounces filtered water
  • 2 tablespoons lime juice

Directions  

  1. Layer in all slices of kiwi to mason jar.  Add in strawberry.
  2. Pour in gin, coconut water and lime juice.
  3. Close jar with lid and refrigerate for at least 3-4 hours before enjoying.

 

And for the virgins…I used the same recipe above, minus the gin and used these low-FODMAP servings of fruit

Kiwi -Pineapple: 1/2 cup chopped fresh pineapple with two slices of kiwi and a pinch of cinnamon

Strawberry- Blueberry: 2 medium strawberries, chopped and 10 blueberries

ENJOY!

*Please remember alcohol is a gut irritant and the suggested serving is one serving for women and up to two for men.  Consider limiting alcohol when on the low-FODMAP diet so you can keep your gut calm and more accurately pinpoint your potential IBS triggers.

 

My new book The Everything® Low-FODMAP Diet Cookbook is available for pre-order now!  Get your copy from Amazon: http://goo.gl/wDxqnO, Barnes & Noble: goo.gl/Z8W2e5, Indiebound: goo.gl/VtWxW9 and Target: http://goo.gl/b5kHfA. Publisher: F+W Media. Publish Date: May 6, 2016

The Everything Low FODMAP Diet Cookbook

Don’t forget to follow me on social media and sign up for my newsletter! Follow/like/comment on FacebookInstagramTwitter and Pinterest.

Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme