Low FODMAP, plant-based smoothie VeganNatural

Last updated January 10, 2020 Copy
AmountVolumeIngredient$ / daySource
240g1cupAlmond Breeze almond milk, unsweetened original$0.30
180g1cupBananas, unripe, frozen$0.14
45g1cupSpinach, frozen, chopped or leaf, unprepared$0.44
22.5gtbspLivFit Superfood Organic Cacao Powder$0.42
0.5g0.2tspSpices, cinnamon, ground$0.03
80gHemp protein powder$1.30Amazon
Amounts for:
Total Daily Cost:
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Unable to easily digest Soylent led me to experiment with what many refer to as "healthy smoothies". This is my personal riff on a smoothie that can be a great meal or a large liquid snack and should be easy on the gastrointestinal tract.

I prefer my meals to utilize as many plant-based and natural ingredients as possible. I also happen to be on a low FODMAP diet, due to being restricted by which ingredients I can comfortably digest (heavily processed foods and/or certain chemicals in addition to high FODMAP natural foods must be avoided). Note there is no added sugar nor sweeteners in this recipe either.

Typically I toss all the ingredients in a blender and guesstimate the measurements of each ingredient...adjust to taste. The original recipe is for a single serving to be served immediately, anything unfinished should keep for approximately 12 hours refrigerated, in an airtight container. Enjoy and please leave me your feedback.

UPDATE: It has come to my attention that more than ΒΌ cup of bananas is no longer considered "low FODMAP" ...so if you have an intolerance to bananas, I would recommend substituting plantains, strawberries or blueberries instead of bananas in this recipe. That said, most people can tolerate unripe bananas in much larger serving sizes versus ripe bananas so I've updated the banana ingredient to reflect this change.

Nutrition Facts

Amount Per Day
45% Carb, 35% Protein, 20% Fat
% Daily Values*
Total Carbohydrate64g
Dietary Fiber 30g
Total Fat13g
Saturated Fat0.2g
Monounsaturated Fat2g
Polyunsaturated Fat0.72g
Omega-3 Fatty Acids2g
Omega-6 Fatty Acids5g
* Percent Daily Values are based on "U.S. government DRI, male 19-50, 1500 calories, low carb". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: U.S. government DRI, male 19-50, 1500 calories, low carbChange

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