On July 4th, you might be looking forward to a BBQ or party with family and friends. If you have digestive issues like IBS or food intolerances, these events can be a minefield! Will there be anything you can eat? A lot of people feel it’s just safer to bring your own snacks, or even eat beforehand. This year though, we’ve got you covered with this refreshing sorbet recipe. So if you’re heading to (or hosting) a July 4th BBQ, cookout or party, you can be this year’s dessert hero!

Traditional ice-cream can be a no-go for people with IBS and other digestive issues due to its high lactose content. Compounded with lactose-free alternatives leaving a lot to be desired, this can leave many of us overheated and unsatiated on those hot summer days. In this recipe we offer a delicious frozen alternative in sorbet, perfect to cool down with after your Independence Day festivities!

This iced delight is very simple in terms of ingredients and leaves a lot of room for experimentation with flavors. Here we will do two flavor combinations – mint, coconut & lime and mint, green tea & lemon. Both low FODMAP combos which should offer a light refreshing taste.

As this blog by FoodMarble’s in house scientist Claire outlines, peppermint has been shown to help improve IBS symptoms. Incorporating peppermint oil in these recipes is an easy way to ingest menthol, as well as adding to the refreshing taste. This is commonly available in small bottles in health food stores. Be careful when using this as you only need a few drops to produce a nice peppermint flavor.

Recipe

Difficulty Rating: Easy
Prep/ Cooking Time: About 4 hours (including all the cooling down time and time in freezer)
Serves: Each recipe yields about 10 scoops, so 5 people can get 2 scoops each

Ingredients

Mint, green tea & lemon flavor

1. 1/3 cup of sugar
2. 2 cups water
3. 5-6 drops of peppermint oil
4. 2 green tea bags
5. 1 tablespoon of lemon juice
6. 1 tablespoon of lemon zest

Mint, coconut & lime flavor

1. 1/3 cup of sugar
2. 2 cups of coconut water
3. 5-6 drops of peppermint oil
4. 1 tablespoon of desiccated coconut
5. Juice and zest of ½ of a lime

Method

Mint, green tea & lemon

1. Add all the ingredients into a pot and gently heat until the sugar dissolves.
2. Place the pot in cold water in your sink to cool it down, and let it cool to room temperature.
3. Remove the tea bags and pour into a container that is suitable for freezing.
4. Place in the freezer until frozen solid (about 2 hours).
5. One hour before serving, take it out of the freezer and allow it to soften slightly.
6. Break up the block into smaller pieces and put the sorbet in a blender.
7. Blitz to break up any large ice crystals, and until smooth.
8. Return to the container and freeze for another hour before serving.

Mint, coconut & lime

1. Add all ingredients into a pot and gently heat until the sugar dissolves.
2. Place the pot in cold water in your sink to cool it down, and let it cool to room temperature.
3. Remove the tea bags and pour into a container that is suitable for freezing.
4. Place in the freezer until frozen solid (about 2 hours).
5. One hour before serving, take it out of the freezer and allow it to melt slightly.
6. Break up the block into smaller pieces and put the sorbet in a blender.
7. Blitz to break up any large ice crystals, and until smooth.
8. Return to the container and freeze for another hour before serving.

Happy 4th of July!

By Fabien Dubois, PhD

4 July, 2019 | Recipes 

FoodMarble AIRE is the world’s first personal hydrogen breath tester. It is a pocket-sized breath analysis device. It helps people with chronic digestive issues determine the foods that work best with their digestive system. To learn more about AIRE, visit www.foodmarble.com