The weekend is here and boy do I need it this week! Anyone else feeling the same? Towards the end of the year the weeks seem to get shorter! Anyway, to celebrate the weekend I’ve made a healthy alternative to traditional Mint Pods and to be honest, I actually prefer these over real store bought, refined sugar-filled Pods! Yes, this even surprised myself, a real Mint Pod fiend.
Healthy Low FODMAP Gluten Free and Dairy Free Dessert
These healthy low FODMAP gluten and dairy free Mint Pods are great to take along to an end of year Christmas or New Years Eve Party. I guarantee people will be impressed AND you know you’ll have a healthy option for dessert, because really, there’s enough junk food around at the end of the year. Why not choose to eat something that will actually improve your body’s wellbeing? In saying that, these are still a treat and do still contain some rice malt syrup (unrefined sugar, but sugar is still sugar) so keep to one serving size (2 Pods) instead of the whole tray – because believe me you’ll be tempted to eat more.
Healthy Choc Mint Pods Recipe – FODMAP Friendly Dessert, GF, DF
- base /
- 1 C oats (wheat free - oats are not allowed to be labelled gluten free in Australia as there is no testing available for the type of protein contained in oats. So if you're coeliac, I recommend swapping this for equal quinoa flakes, ground flax or rice bran)
- 1 T cocao
- 2 T ground flaxseed (or LSA)
- 2 T coconut oil, melted
- 2 T rice malt syrup
- 1 T coconut sugar
- filling/
- ½ C sunflower seeds, soaked 3 hours or overnight
- 1 tsp peppermint extract
- 2 T rice malt syrup
- top/
- 50g 72% dark chocolate (or 90% Lindt if you want dairy free), melted
- Preheat oven to 160 C (fan forced), and grease a x24 mini muffin tray
- Place all of the base ingredients in a blender or food processor, and pulse until combined.
- Spoon mixture into prepared muffin tray, and press to shape and form cups.
- Bake in the oven for 5 mins.
- Remove from the oven, and while still warm and pliable, re-shape the cups! I used the end of my pestle (the stick from a mortar and pestle) to make the indentations.
- Allow to cool and set.
- Place all of the filling ingredients in a clean blender or food processor, and pulse until creamy. You may have to scrape down the sides to ensure you get all the sunflower seeds!
- Scoop the filling into the cups.
- Spread a small amount of the melted chocolate over each cup, and set in the fridge before eating.
Makes 16 Healthy Choc Mint Pods
Love these healthy Choc Mint Pods? Want more healthy dessert options for Christmas time?
You can find all my healthy dessert recipes here.
Did you try them? What did you think? Let me know in the comments below!
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Amy Darcy
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These look fantastic! And much healthier than the store bought mint pods!!
Thanks Cassie 🙂
Nice, looks so good! As I’m on low carb diet now I don’t really have many chances to eat chocolate, but I will definitely try this recipe during my cheat day this week 🙂 Thanks
Thanks Andy! This is a great cheat day recipe, as it isn’t too terrible. Enjoy!
Hey Amy, can you use maple syrup or something other than rice malt syrup? They look delicious !
Hello,
Whilst I haven’t tried myself, I would say that pure maple syrup or honey would substitute fine (pure maple is probably preferable (2 tbs per serve are considered low FODMAP according to Monash), sometimes honey can be a bit sweeter and if you have IBS honey is also high FODMAP so best to avoid if fructose irritates your gut. In honey the fructose levels are higher than glucose levels, which means it could be malabsorbed in the small intestine and cause irritable bowel syndrome symptoms (Monash App, 2016.). Don’t forget if you make them to tag @EatPrayWorkout #EPWtribe on social media so I can share it with the rest of the #EPWtribe! Would also love to hear how this sweetening substitute works with them 🙂 xx
Wow, this recipe is looking really tasty <3 I would love to eat it right now, hah 😛 I guess I will have to wait until tomorrow to try it though.
Anyway, thanks for sharing!