Low FODMAP Dragon Fruit Smoothie Bowl

Hot pink (FODMAP-friendly) smoothie bowl? Yes, please! Pretend you’re on a tropical getaway with this colorful Low FODMAP Dragon Fruit Smoothie Bowl. 

THE RECIPE REDUX

It’s that time again to participate in the monthly Recipe Redux Challenge! The Recipe Redux challenges dietitian recipe developers to create a healthy recipe around a theme determined at the beginning of the month.

Defining healthy is relative and can have a different meaning to different people. So, for a frame of reference, the Recipe Redux definition of “healthy” aims to:

• Reduce overall calories and/or sugar
• Increase fiber
• Lower saturated fat and/or increase mono- or polyunsaturated fats
• Reduce sodium (salt) from processed foods
• Showcase at least one health-promoting food group mentioned in the Dietary Guidelines like vegetables, fruits, nuts and seeds, whole grains, etc.

This month’s theme is to introduce a ‘newer’ ingredient and share it in a healthy recipe – new year, new ingredient.

DRAGON FRUIT OR PITAYA

Dragon fruit (aka pitaya) is a relatively new-to-me ingredient. Only within the last couple of years has this tropical fruit become locally available to me in the midwest. When I first saw it in stores, I was super excited because I think it is such a fun fruit! And, it happens to be FODMAP-friendly!

Per Monash University, a low FODMAP serving of dragon fruit is 1 medium or 330 grams [but technically, no FODMAPs were detected 🙂 ]

Dragon fruit or pitaya is native to Central and South America, but it’s also grown in other tropical regions of the world. In fact, I ate A LOT of locally-grown dragon fruit in Bali during my yoga teacher training, usually in the form of smoothie bowls – the inspiration for today’s recipe!

Pitaya or dragon fruit is hard to miss with its hot pink and neon green spiky-looking shell. The inside flesh is the part that you eat. It can be either white or hot pink and is dotted with little black, edible seeds. The flavor is pretty mild with just a hint of sweetness and the texture kind of reminds me of a watery kiwi. 🙂 Nutritionally, dragon fruit is packed with fiber and vitamin C. 

Locally, I am only able to find the white-fleshed dragon fruit in its fresh form. However, I recently discovered Pitaya Plus frozen hot pink dragon fruit cubes at my local Woodman’s and think they’re a really fun way to jazz up smoothies or smoothie bowls!

LOW FODMAP DRAGON FRUIT SMOOTHIE BOWL

As written, this low FODMAP dragon fruit smoothie bowl features frozen dragon fruit, frozen pineapple, almond milk, and a bit of protein powder. We’re all unique and have different nutritional needs/preferences, so I always like to provide some options.

Smoothies and smoothie bowls tend to skew higher in carbohydrates. So, I like to add a bit of protein powder and fat (toppings) to help balance things out a bit, nutritionally-speaking.

FODMAP-FRIENDLY PROTEIN POWDERS

To date, pea protein and (sprouted) brown rice protein have been tested and have low FODMAP servings (check the Monash University FODMAP app). Also, Stellar Labs Nutrition (in the US) has a full line of FODMAP Friendly certified protein powders, both whey- and plant-based.

On a personal note, I am currently using this for a “protein powder” – not tested, but purely peptides (aka broken down proteins). FODMAPs are carbohydrates, so this product shouldn’t be problematic from a FODMAP-standpoint.

LOW FODMAP MILK AND MILK ALTERNATIVES

Personally, milk products, even the lactose-free ones, don’t agree with me. So, I’ve opted to use unsweetened almond milk. If you tolerate dairy, feel free to sub in lactose-free milk. The low FODMAP diet doesn’t have to be dairy-free unless you (or your body) choose it to be. 🙂 

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