Thick pineapple-coconut bowl with seeds and berries.

• Pineapple — ¾ cup
• Full-fat coconut milk — ½ cup
• Spinach — ½ cup
• Banana — 4¼ oz (1 firm)
• Ground flax — 1 Tbsp
• Pumpkin seeds — 1 Tbsp
• Blueberries — ¾ oz (a few)

1. Blend the pineapple, coconut milk, spinach, banana and flax thick (use little liquid).
2. Pour into a bowl and top with pumpkin seeds and berries.

Use very little liquid — the texture is meant to be spoonable. Add ice to thicken rather than more coconut milk if the blender stalls. Use a just-ripe (not spotted) banana for the Monash fructan cap.

Calories ≈ 550 kcal · Protein 9 g · Carbs 54 g · Fat 37 g · Fiber 8 g

Blend-and-serve; FODMAP portions per Monash University guidance.

Gram weights are listed for each ingredient; calories are approximate estimates per serving. Ingredient amounts make the stated number of servings; leftovers are built into the week.