I stumbled upon this idea when talking with a client about the sautéed banana in my book (pg 171, The SIBO Diet Plan). Since I knew she was ok with a little bit of dark chocolate (as many people are, except those with histamine intolerance), I said, “Oh, and you can even shave some dark chocolate on top”. But ganache, which is a sauce traditionally made with chocolate and cream, is even better. In this low FODMAP ganache, we substitute cream with any type of milk you prefer.
A note on bananas: Ripe bananas are high FODMAP (high FOS in particular) but some people do really well with them. Unripe bananas are low FODMAP but tend to have resistant starch. So it’s most helpful to try them in a small amount and see what works for you. Serves: 2
PREP TIME: 5 minutes
COOK TIME: 5 minutes
2 tablespoons dark chocolate chips
1 tablespoon cream, coconut milk or other milk of choice
2 bananas, sliced
2 teaspoon honey
2 teaspoons butter, ghee or other preferred oil/fat
Instructions: Place the chocolate chips and the milk of choice in a small microwave safe bowl. Heat it in the microwave for 30 seconds and whisk it until the milk and chocolate are incorporated. When whisked, it should form a smooth chocolate liquid. If the chocolate doesn’t completely melt, microwave it for 10 more seconds and whisk again. Heat a small sauce pan on medium high. Place the butter, ghee or other oil and the honey in the pan and let it melt. After it melts, add the banana slices and stir and saute the banana slices for approximately 2 minutes. Remove the banana and honey butter sauce from the pan and spoon onto two small plates. Pour chocolate ganache over the banana and serve immediately.