Do you like chocolate? I certainly hope so because that’s what this recipe is all about. Chocolate! It’s definitely one of my favourite ingredients, whether starting from chocolate or from cocoa. And thankfully when it comes to a low FODMAP diet, and my additional need for a dairy-free diet, I can still eat chocolate quite happily. Admittedly I can’t go to the store and buy my favourite chocolate combos off the shelf, but I can make them. As I’ve done here with these Fruit and Nut Dark Chocolate Clusters.
FODMAPs and Chocolate
In some ways it’s a good thing that I can’t buy my favourite chocolate from the store anymore, otherwise I’d probably eat way more of it than is good for me. Because while chocolate is safe to eat on a low FODMAP diet, portions do matter since cocoa contains fructans. Still, you should be able to happily eat 30g dark chocolate without any problems. And thank goodness, because chocolate is one of the things that makes my low FODMAP diet feel less restricted.
So how do you make your own fruit and nut chocolate that’s low FODMAP and dairy-free?
First up, get some good quality dark chocolate, such as Lindt Excellence 70% cocoa dark chocolate, which is dairy-free. Next chop up some roasted almonds and hazelnuts, then grab some raisins. Once you’ve got all the ingredients prepared, the rest is ridiculously easy… melt the chocolate in the microwave, mix in the nuts and raisins, drop little clusters onto a tray, and refrigerate until set.
But what about the fruit and nut going into the chocolate? Almonds and hazelnuts are both low FODMAP at portion sizes of 12g and 15g, respectively. Raisins are low FODMAP at a portion size of 13g. With this recipe, each cluster has 4g of almonds, 2g of hazelnuts, 4g of raisins, and 6g of chocolate. So even if you eat 2 clusters, you’ll still be okay in terms of FODMAP load. Any more than 2 clusters though and you’re likely to be going a touch over board on the oligos, so it depends on your sensitivity levels as to whether that’s a problem for you.
These clusters give you just enough chocolate, without overdoing it
You can also argue that these chocolate clusters are a little bit better for you than the store-bought options. I won’t call them healthy, because it’s still chocolate and that makes it a non-essential food.
But as a comparison, a block of Cadbury’s Fruit & Nut Chocolate has 77% milk chocolate to 23% fruit + nuts, while this recipe has 37% dark chocolate to 63% fruit + nuts. There’s still more than enough dark chocolate to keep chocolate as the dominant flavour, but the larger amount of fruit and nuts let you eat a little more volume more so you think you’re eating more chocolate than you really are.
But maybe you’d like to try some other low FODMAP chocolate recipes?
And if chocolate is your thing, like it is mine, here are some other chocolate recipes you might like to try (all of which are also low FODMAP and dairy-free):
- Ginger, Hazelnut and Coconut Dark Chocolate Slab
- Chocolate Mug Cake
- Chocolate, Peanut Butter and Banana Muffins
- Choc Mint Energy Balls
- Double Chocolate and Hazelnut Banana Bread
- Chocolate Cupcakes with Mint Glaze
- Christmas Chocolate Bark
Make your own low FODMAP Fruit and Nut Dark Chocolate at home with this simple recipe. It’s also dairy-free and gluten-free. And it’s chocolate. Yum!
- 60g Lindt 70% cocoa dark chocolate (or other good quality dairy-free dark chocolate)
- 40g roasted almonds
- 20g hazelnuts
- 40g raisins
- Put a piece of baking paper on a baking tray.
- Roughly chop the almonds and hazelnuts.
- Put the chocolate in microwave-safe bowl that’s large enough to hold all of the ingredients. Melt the chocolate in the microwave using a low heat – I used 50% power and needed about 2 minutes to melt the chocolate, but your microwave may be slightly different. The trick here is to melt the chocolate slowly and to make sure you stir it a couple of times to prevent it from burning on the bottom of the bowl.
- Then add the fruit and nuts to the melted chocolate and mix thoroughly until evenly coated. Quickly spoon small teaspoons of mixture onto the baking paper to form 10 clusters. Refrigerate for at least 15 minutes until set.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally dairy-free and gluten-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- You could substitute the raisins for dried cranberries if you wanted. You could also use only almonds or hazelnuts, rather than a combination, or use other low FODMAP nuts instead.
- I recommend using Lindt Excellence 70% Cocoa Dark Chocolate for this recipe, which does not contain added dairy-based ingredients. However, if you can tolerate dairy, you can choose a different brand of dark chocolate if you prefer.
Low FODMAP Portion
- Serving Size: 1-2 clusters