Most people who suffer from gastrointestinal issues will agree that the amount & quantity you eat is just as important as watching what you eat. This is why I love portion sized snacks and desserts so much! It makes it much easier to control portion size of FODMAP safe foods. For example, the FODMAP safe serving size for canned coconut milk is 1/3 cup. In order to stay in the safe zone, you will only want to have 2 of these adorable coconut whipped cream chocolate cups.
You may be asking yourself why does portion size matter if the FODMAP food ingredient is given the thumbs up. This is a great question that often comes up. Depending on the actual portion size, it can go from being in the safe zone to a stomachache! A great article published by Monash University, explains how people can have a “dose-response” to FODMAPs meaning that it’s correlated to how much they eat of it. This is another reason why challenging high FODMAP foods starting off with a small quantity and working your way up is so important!
Enough about FODMAP safe foods and portions, let’s get back to the recipe at hand! These chocolate cups are such a delicious treat to have any time of the year but especially for Valentine’s Day. Coconut whipped cream makes a perfect addition to pretty much anything sweet. I went through a stage last summer where I wanted to put coconut cream on EVERYTHING and I mean EVERYTHING. If you want a full tutorial on how easy coconut cream is to make, click here. Have you tried it out? I would love to hear from you!
A perfect bite-sized chocolate treat that can be made in under 10 minutes!
- *The night before making the coconut whipped cream, place the full fat coconut milk can in the freezer.
- An hour before making the coconut whipped cream, put the stainless steel mixing bowl in the refrigerator.
- **Gently scoop the top layer of the coconut cream (the white hard layer on the top) and place in the mixing bowl. Making sure to only remove the white top layer and not the liquid.
- On medium-high speed whisk the coconut cream for 5 minutes.
- Add the powdered sugar and vanilla extract and continue to whisk for an additional 3 minutes. Once a whipped cream texture has been formed, the dessert cups are ready to assemble!
- Add a large spoonful of whipped cream into each chocolate cup and garnish with your favorite low FODMAP fruit.
- Refrigerate until ready to serve.
*I like to always have a can of coconut milk in the refrigerator.
**Save the coconut water for a smoothie or another recipe!
Keywords: chocolate dessert, fodmap dessert, fodmap dessert recipe