Low FODMAP Christmas Fruit Mince Pies
Low FODMAP Christmas Fruit Mince Pies
It wouldn’t be the holidays without low FODMAP Christmas Fruit Mince Pies! My Mum LOVES fruit mince tarts… crispy golden pastry filled with decadent spiced fruit mince. I have fond memories of giving them out as Christmas gifts to neighbours and sharing them as we sat around chatting under the Christmas tree.
This year we’ve been re-creating the tradition by creating our own Low FODMAP recipe for Christmas Fruit Mince Pies with my good friend Chelsea!
FODMAP notes: Raisins have a small low FODMAP serving. All you need to do is divide the recipe into the recommended number of servings.
Ingredients
Make gluten free(limit 1 fruit mince pie per serve)
Pastry
gluten free plain flour (1.75 cups + 1 tbsp per batch - for best results weigh out the flour)
FODMAP
guar gum (or xanthan gum)
FODMAP
butter or dairy free spread
Dairy Free
low FODMAP milk
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Fruit Mince
dried cranberries
FODMAP
Gluten Free
all spice
Gluten Free
pumpkin seeds (toasted and chopped)
Gluten Free
Egg Wash
low FODMAP milk
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- Preheat the oven to 180ºC (355ºF) bake function. Grease a 12 hole mini tart tin/shallow cupcake tin (see photo above).
- Make the pastry: Sieve the gluten-free all-purpose flour and guar gum (xanthan gum) into a large bowl, stir through the brown sugar and cinnamon. Chop the dairy free spread (or butter) into cubes (you want the spread/butter to be as cold as possible), then rub it into the flour using your fingertips, until it resembles fine breadcrumbs. You can use a food processor to do this. In a separate bowl beat the egg, then add it to the mixture along with the low FODMAP milk. Use your hands to bring it together into a rough dough and work until smooth. Pat the dough into a round flat ball, roughly 2.5cm (1 inch) thick. Wrap in clingfilm and place in the fridge to chill for 30 minutes.
- Make the Christmas fruit mince. Peel and chop the rhubarb. Place in a shallow roasting tray, add a couple of tablespoons of water and sprinkle with brown sugar. Roast in the oven for about 10 minutes until soft.
- Peel and finely chop the mandarin flesh and the crystalised ginger. Place a saucepan over medium-low heat. Add the chopped mandarin, crystalised ginger, raisins, cranberries, brown sugar, water, and spices. Bring to a gentle simmer. Once the rhubarb is cooked add it to the pan and mix well. Allow to simmer for about 10 minutes until thickened. Taste and add more brown sugar and spices to taste. Mix through the chopped pumpkin seeds.
- Assemble the pies: Roll out the pastry to about 2-3mm thick and then use a cookie cutter to cut out the bases. Transfer to the tart tin and prick the bases with a fork, then spoon in about 1 heaped tablespoon of fruit mince per pie. Top with pastry stars or strips (we also left a few pies untopped). Whisk the egg and milk together to make an egg wash and brush over the pastry.
- Bake in the oven for 15 to 20 minutes until golden brown.
- Dust with icing sugar and dig in! Limit your serve to 1 low FODMAP Christmas mince tart (leave 3 – 4 hours between each serve).
Storage tips: These will stay fresh for 3 to 4 days in an air-tight container.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
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