Low FODMAP Glazed Ham
Ingredients
MAKE GLUTEN FREEMakes 25 servings
Low FODMAP Glazed Ham
8000
ham on the bone
0.33
brown sugar
0.33
pure maple syrup*
0.33
freshly squeezed orange juice*
1
dijon mustard*
30
whole cloves (you might need more or less depending on how you score the ham skin)
Equipment
- roasting tray
Low FODMAP Glazed Ham
There are plenty of ways to create a low FODMAP glazed ham this holiday season without using honey! I love using brown sugar, maple syrup, freshly squeezed orange juice and cloves to create a tender and juicy ham for this low FODMAP holiday season.
Note on orange juice: According to the Monash University FODMAP Diet App, freshly squeezed orange juice is low FODMAP in ⅓ glass servings and becomes high FODMAP in 1 glass servings. The amount used in this recipe is well within low FODMAP recommendations.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free
Ingredients
MAKE GLUTEN FREESERVES 25
Low FODMAP Glazed Ham
8000
ham on the bone
0.33
brown sugar
0.33
pure maple syrup*
0.33
freshly squeezed orange juice*
1
dijon mustard*
30
whole cloves (you might need more or less depending on how you score the ham skin)
Equipment
- roasting tray
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
495
Fat
18.4g
Saturates
6.2g
Protein
71.6g
Carbs
6.2g
Sugars
5.4g
Fibre
0g
Salt
4.9g
Iron
2.6mg
Calcium
30.4mg
Calories
495
Fat
18.4g
Saturates
6.2g
Protein
71.6g
Carbs
6.2g
Sugars
5.4g
Fibre
0g
Salt
4.9g
Iron
2.6mg
Calcium
30.4mg
Calories
495
Fat
18.4g
Saturates
6.2g
Protein
71.6g
Carbs
6.2g
Sugars
5.4g
Fibre
0g
Salt
4.9g
Iron
2.6mg
Calcium
30.4mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 150ºC (300ºF) bake function. Shift the oven shelf to the lowest level. Line a large baking tray with two layers of baking paper. Place the ham in the baking tray and into the oven for ten minutes (this will help warm the skin and make it easier to remove).
- While the ham warms, juice the oranges. Then whisk together the maple syrup, brown sugar, orange juice, and dijon mustard to make the glaze.
- Remove the ham from the oven and increase the oven temperature to 170ºC (340ºF). Make a cut around the shank of the ham using a sharp knife (about 9cm (3.5in) from the skinny end). Run your knife under the rind around the edge of the ham, then gently run your fingers back and forward between the rind and the fat to separate the skin. You should then be able to gently lift off the rind in 1 piece. Discard the skin.
- Score the fat in a diamond pattern, about 5mm (0.2in) deep. Stud the centres of the diamonds with cloves. Baste with 1/3 of the glaze. Place into the oven.
- Bake, brushing with glaze every 25 minutes, for 1 hour 30 minutes.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Make your orange juice and orange zest from fresh oranges.
Check your mustard does not contain onion or garlic powder.
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
