World Chocolate Ice-Cream Day. How to make low FODMAP ice-cream!

World Chocolate Ice-Cream Day

Did you know today the 7^th of June is World Chocolate Ice-Cream Day?

I am a huge lover of ice-cream and self-confessed chocoholic so what better to post about on World Chocolate Ice-Cream day then a recipe about how to make your own low FODMAP chocolate ice-cream. Just because you are on a low FODMAP diet does not mean that you have to miss out!

The main ingredient in ice-cream that is high in FODMAPs is lactose. Lactose is largely found in dairy products and is a disaccharide, meaning that it is made up of two sugar molecules (glucose and galactose), representing the D in FODMAP. In order to break down lactose into its single sugar constituent’s the enzyme lactase is required. Lactase is found in varying amounts in each person’s digestive systems. Therefore, some people have more of it so they generally have no issue with lactose based foods (i.e. dairy products) and some people have less of it meaning that they cannot effectively break down all of the consumed lactose. When not all of the lactose is broken down some lactose will remain in the intestine where it can be subjected to bacterial fermentation, which can produce gas and bring with it many uncomfortable gastrointestinal symptoms. Everyone with lactose intolerance will have a different tolerance level of how much lactose they can consume without experiencing symptoms. If you have lactose intolerance an Accredited Practising Dietitian can help you safely assess your tolerance level.
If you are not sure if you have lactose intolerance then get a breath test to find out.

Want super creamy lactose free and low FODMAP ice-cream? Then look no further than this recipe. Although it takes time it is well worth the wait!

Low FODMAP Homemade Chocolate Ice-Cream

Time 3 hours      Makes ~1.5L ice-cream
Serve size 2 level scoops ~90g

Ingredients

1 ¼ cups lactose free milk, chilled
½ cup caster sugar
¼ cup cocoa powder
2 cups lactose free thickened cream, chilled (Liddell’s have lactose free thickened cream) 1 tablespoon vanilla extract
1/4 teaspoon salt

Method
1. In a large mixing bowl use an electric mixer or beaters to beat the milk, cocoa and sugar together until sugar has dissolved.
2. Stir in cream, vanilla and salt until well combined
3. Place mixture in deep stainless steel baking dish and freeze for 45 minutes.
4. When is begins to freeze near the edges stir the mixture vigorously with a spatula and then return it to the freezer.
5. Continue to check the mixture every 30 minutes and mix with a handheld mixture, blender or spatula and repeat for 2-3 hours until frozen.
6. Once frozen let it settle for a couple of hours and then serve!

Serve with a sprinkle of crushed peanuts for a crunchy texture!