Valentine’s Special: Low FODMAP Strawberry Gummies

Looking for a loving, healthy treat for Valentine’s Day? This Valentine’s recipe for homemade gummy bears is not only delicious but also suitable for those following a Low FODMAP diet. These adorable heart-shaped or bear-shaped gummies are easy to make and the perfect way to give your loved one (or yourself!) a tasty and healthy surprise. With fresh strawberries and a creamy yogurt layer, this is the ideal snack for a special day!

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Ingredients

• 150g strawberries
• 2 tablespoons lemon juice
• Sweetener to taste (optional)
• 100ml water
• 20g unflavored gelatin

For the two-flavor version:

• 1 tablespoon unflavored gelatin
• 35ml lactose-free milk or plant-based milk
• 2 tablespoons lactose-free yogurt or coconut yogurt

Additional items needed:

• Silicone molds (for hearts or gummy bears, for example)

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Instructions

1. Prepare the strawberries:
   Wash the strawberries well, remove the green tops, and cut them into small pieces.
2. Blend the strawberries:
   Put the chopped strawberries in a blender or food processor. Add the lemon juice, sweetener (if desired), and water. Blend everything into a smooth puree.
3. Optional step for extra smooth texture:
   If you want a finer texture, you can strain the puree to remove the seeds and pulp. This is optional but makes the mixture smoother.
4. Combine with gelatin:
   Place the strawberry puree (with or without pulp) and the 20g of gelatin into a saucepan. Stir well until the gelatin is completely dissolved.
5. Heat the mixture:
   Put the pan over medium heat, stirring constantly. Once the mixture starts to boil, remove it from the heat.
6. Mold the gummies:
   Pour the mixture into the silicone molds and let it cool to room temperature. Then, refrigerate for at least 4 hours (preferably overnight, so the gummies set properly).

Optional: Two-flavor gummies

1. Do not fill the molds completely with the strawberry mixture, leaving room for the second layer.
2. Mix the 35ml of lactose-free milk (or plant-based milk) with 1 tablespoon of gelatin. Heat it briefly in the microwave until the gelatin is dissolved. Then, add the 2 tablespoons of lactose-free yogurt (or coconut yogurt) and sweeten to taste.
3. Once the strawberry layer has set, carefully pour the yogurt layer over the strawberry layer, ensuring the layer is no thicker than one-third of the gummy bear.
4. Allow the gummies to cool to room temperature, then refrigerate again for at least 4 hours.

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This recipe is:

• Low in FODMAPs
• Suitable for people with fructose and sorbitol intolerance
• Suitable for people with lactose intolerance
• Gluten-free

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FODMAP Information:

1. Strawberries:
   Strawberries are low in FODMAPs when eaten in moderate amounts. This recipe uses 150g of strawberries, but for each serving, it’s best to use about 65g (roughly five strawberries). It’s best to use the strawberries soon after purchase, as the fructose (sugar) in ripe strawberries increases.
2. Lemon juice:
   Lemon juice is low in FODMAPs and adds a refreshing flavor. You can also substitute it with lime juice, which is also low in FODMAPs.
3. Sweetener:
   Sweeteners can be difficult to digest for some people with a FODMAP intolerance. In this recipe, the sweetener is optional, so only add it if desired.
4. Unflavored gelatin:
   Unflavored gelatin contains no FODMAPs and is perfect for this recipe. Make sure to avoid sweetened gelatin, as it may contain ingredients that could cause digestive issues.
5. Lactose-free milk or plant-based milk:
   Use lactose-free milk or a plant-based milk such as almond milk. These options are low in FODMAPs and good for people with lactose intolerance, as long as they don’t contain added sugars.
6. Lactose-free yogurt or coconut yogurt:
   Similar to milk, you can also choose lactose-free yogurt or coconut yogurt. Ensure that the coconut yogurt is 100% coconut without added sweeteners.

This is a recipe by Iris Valenciano, the creator of Comiendobien.es. This is a Spanish website where you can find different recipes for different food intolerances, especially for fructose intolerance/malabsorption