Low FODMAP sweet, nutty cream

Finally, a low FODMAP dessert worthy of the name encompassing my newly found love for squash! You will not believe how healthy, simple, versatile and freaking delicious this is. The recipe is inspired by something I read online a few weeks ago, but what has since become lost in my browsing history – so if you recognise it as similar to your own creation, please write to me and I’ll acknowledge you!


(Yield: ~2 cups, preparation: 10 minutes, total time: 10 minutes, difficulty: easy)

  • 1 1/4 cup cooked squash (kabocha, pumpkin)
  • 1/3 cup nut butter (peanut works really well)
  • 2 tablspoons cocoa
  • 1 teaspoon vanilla
  • 2 tablespoons almond/rice milk
  • 1 tablespoon brown sugar
  • 12 drops of stevia

As always, I’m assuming you have some squash stashed away in your freezer. If not, you can cook it in a crockpot, oven or a microwave. Once the cooked squash has defrosted or cooled down, place all ingredients in a tall dish and blend using an immersion blender until it turns into a thick, smooth paste. Voilà! If you can resist eating it on its own, this cream-slash-mousse has numerous uses. You can slather it on bread, use as cookie filling, cake icing, have it with pancakes or waffles for breakfast, serve it as a sweet dip for fruit crudités, or my favourite – chill it in the freezer for a delightful ice-cream!

Peanut butter and cocoa cream for the low FODMAP diet

And once you have tasted it and felt the decadent richness, have another look at the recipe… low sugar, only healthy fats and not too many calories, n’est-ce pas? For an SCD version, omit the cocoa and replace the sugar and stevia with honey.

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Welcome to Squashablanca!

When your love for onion rings, whipped cream latté and apple pie has to surrender in the face of a gastrointestinal war... when the world becomes a bleak place, full of chicken soup and carrots... do not despair! There's more than one sweet fish in the sea, and your culinary adventures have only just begun. I hereby present you Squashablanca, the land of plenty for people following a low-sugar version of the low FODMAP diet. Enjoy your food!

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