300 Calorie Low FODMAP Fruit Smoothie
½ large banana OR ½ cup sliced strawberries (do not use both)
½ cup lactose free skim or 1% milk, or unsweetened rice milk
½ cup plain, lactose-free, fat-free yogurt
½ scoop low FODMAP 100% Rice Protein powder
- Blend all smoothie ingredients in a blender or mini blender at high
speed with 4 ice cubes.
- Pour into 2 x 8oz glasses.
- Microwave oats and almond milk on high for 1 minute 30 seconds
Yields: 1 serving
Nutrition Information per serving (banana, skim milk, and protein):
Calories: 227 Fat: 2g Sat fat: 1g Carbohydrates: 34g Protein: 18g Fiber: 2G
Exchange 1 Fruit, 1 Dairy, 1 Protein
Serve with 1 fat/oil serving such as 10 peanuts and a starch serving such as 1 slice of gluten free bread for a 300 calorie breakfast option