14 IBS-Friendly Recipes to Try This Spring



2. Low FODMAP blueberry and coconut muffins



Blueberries are fully back in season, which means one thing: muffins. These moist muffins require only seven ingredients, and they come together in less than an hour.

7 Ingredients

  • 300g (2 cups) self-raising flour
  • 155g (3/4 cup) caster sugar
  • 35g (1/3 cup) desiccated coconut
  • 125g butter, melted
  • 125ml (1/2 cup) buttermilk
  • 2 eggs, lightly whisked
  • 125g punnet blueberries
  • Select all ingredients

3 Method Steps

  • Step 1Preheat oven to 180°C. Line ten 150ml-capacity muffin pans with paper cases.
  • Step 2Combine the flourUnsure of the quantity needed?Click on the underlined ingredient to reveal the quantity. No need to flip back and forth!OK, GOT IT, sugar and coconut in a bowl. Add the butter, buttermilk and egg, and stir until combined. Stir in the blueberries.
  • Step 3Spoon among the prepared pans. Bake for 25 minutes or until a skewer inserted into the centres comes out clean. Set aside in the pans for 15 minutes to cool slightly before turning onto a wire rack to cool completely.

3. Coconut yogurt

Probiotics are an important part of healthy digestion, especially for people with IBS. Add some good bugs to your diet with this vegan coconut yogurt.

Ingredients

YOGURT

  • 1 (14-ounce) can full fat coconut milk* (organic when possible, see below for brand recommendations // or sub light for thinner yogurt)
  • 2 capsules vegan-friendly probiotic* (they need to be capsules, not pills, which have to be crushed, see below for recommendations // capsules can be easily opened and emptied)

ADD-INS optional

  • Maple syrup, stevia, or agave nectar for sweetening
  • Vanilla extract or vanilla bean powder
  • Fruit or Fruit Compote

Instructions

  • SEE NOTES ABOVE FOR MORE TIPS! It’s important to select a coconut milk that’s creamy and smooth (not grainy or clumpy) to ensure that the yogurt is creamy and smooth. Our favorite brands are: Savoy Coconut Cream, Aroy-D Coconut Milk, and Whole Foods 365 full fat (BPA-free). Native Forest Full Fat (BPA-free) isn’t as creamy, but it still makes tasty yogurt. We would not recommend Trader Joe’s (BPA-free), which was recently reformulated and is now chunky/grainy. 
  • Shake your coconut milk well. Then open and pour into a clean, sterilized, dry glass jar or bowl. You can easily sterilize clean jars by rinsing throughly with boiling water and letting dry completely. Just let them cool back down to room temperature before adding ingredients. For jars, I like this one from Weck. Sometimes the coconut milk is separated, so after adding it to the jar, I stir with a whisk to get it completely smooth.
  • Empty your probiotic capsules (see brand recommendations below) into the yogurt and (important🙂 use a wooden or plastic spoon to stir, not metal, as a metal spoon can react negatively with the probiotics. Stir until creamy and smooth, pushing the probiotic up against the side with your spoon to evenly disperse.
  • Cover the mixture with cheesecloth (or a very thin, clean dish towel – something that lets air in but keeps bugs out) and secure with a rubber band.
  • Let the yogurt activate for at least 24 hours and up to 48 hours (sometimes longer – 48 hours is my sweet spot for thickness and tang) in a warm place. The longer it rests, the tangier the yogurt will become. In warmer climates and summer it’s easy to make yogurt if your house is warm (75 degrees F / 23 C and above). But in cooler climates or seasons, place the yogurt in the oven with the light on (do not turn on the oven), where it should have the right amount of heat to activate.
  • That’s it! Once the yogurt has reached the right amount of tanginess and thickness for your liking (be sure to sample with a wooden spoon), cover securely with a lid and refrigerate until cold. Refrigerating will also thicken the yogurt even more, almost to a Greek yogurt consistency (depending on the brand of coconut milk you used)! For even thicker yogurt, line a fine mesh strainer with two layers of cheesecloth and set over a mixing bowl. Pour in the yogurt, then loosely cover with a lid or plastic wrap and let rest in the refrigerator overnight or for 12+ hours. It should thicken up quite a bit more.
  • You have coconut yogurt (!!), which can be enjoyed plain as I prefer it, with fruit, or even with Fruit Compote. You can also add a bit of sweetener or flavor at this point, such as maple syrup and/or vanilla extract.
  • Store covered in the refrigerator for several days (mine kept for 7 days). You’ll know it’s gone bad when the smell is off-putting or there is mold.

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