SERVES 12 (limit 1 fruit mince pie per serve)
* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
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 Christmas Fruit Mince Pies with my good friend Chelsea!
FODMAP notes: 1 tbsp (13g) of cranberries or raisins is a low FODMAP serve. This recipe contains 10 safe serves of dried fruit and is well within low FODMAP limits.
Storage tips: These will stay fresh for 3 to 4 days in an air-tight container.
Check that the dried cranberries are sweetened with sugar and not apple juice.
Guar gum or xanthan gum help gluten free baking to stick together and rise. They are often found in the gluten free section of the supermarket or in a health food store.
Buy a gluten free plain flour or gluten free all purpose flour. The one I used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.