Low FODMAP Christmas Fruit Mince Pies

Ingredients

MAKE GLUTEN FREE

Makes 12 servings (limit 1 fruit mince pie per serve)

Pastry

250   gluten free all purpose flour*
0.5   guar gum (or xanthan gum)*
2   brown sugar
0.125   ground cinnamon*
125   dairy free spread (olive oil spread or butter)*
1   low FODMAP milk
1   large eggs

Fruit Mince

150   fresh rhubarb
100   imperial mandarin (weigh after peeling)
50   raisins
50   dried cranberries*
35   crystalised ginger
3   brown sugar
60   water
0.5   all spice*
0.5   ground cloves*
0.5   ground cinnamon*
0.25   ground ginger*
40   pumpkin seeds (toasted & chopped)*

Egg Wash

1   eggs
1   low FODMAP milk

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Christmas Fruit Mince Pies

Last updated Apr 8th, 2019

PREP IN 50 MIN
COOKS IN 20 MIN
SERVES 12
(limit 1 fruit mince pie per serve)
BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Baking, Christmas, Dessert, Snacks

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: 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.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

SERVES 12 (limit 1 fruit mince pie per serve)

Pastry

250   gluten free all purpose flour*
0.5   guar gum (or xanthan gum)*
2   brown sugar
0.125   ground cinnamon*
125   dairy free spread (olive oil spread or butter)*
1   low FODMAP milk
1   large eggs

Fruit Mince

150   fresh rhubarb
100   imperial mandarin (weigh after peeling)
50   raisins
50   dried cranberries*
35   crystalised ginger
3   brown sugar
60   water
0.5   all spice*
0.5   ground cloves*
0.5   ground cinnamon*
0.25   ground ginger*
40   pumpkin seeds (toasted & chopped)*

Egg Wash

1   eggs
1   low FODMAP milk

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Nutrition per serve

    | |
Calories 251
Fat 11.1g
Saturates 1.8g
Protein 4g
Carbs 33.9g
Sugars 14.3g
Fibre 1.3g
Salt 0.1g
Iron 1mg
Calcium 62.6mg
Calories 250
Fat 11.1g
Saturates 1.8g
Protein 4g
Carbs 33.6g
Sugars 14.2g
Fibre 1.3g
Salt 0.1g
Iron 1mg
Calcium 60mg
Calories 251
Fat 11.1g
Saturates 1.8g
Protein 4g
Carbs 33.9g
Sugars 14.3g
Fibre 1.3g
Salt 0.1g
Iron 1mg
Calcium 62.6mg
    | | |
  1. Preheat the oven to 180ºC (355ºF) bake function. Grease a 12 hole mini tart tin/shallow cupcake tin (see photo above).
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. Bake in the oven for 15 to 20 minutes until golden brown.
  7. Dust with icing sugar and dig in! Limit your serve to 1 low FODMAP Christmas mince tart (leave 3 – 4 hours between each serve).

  8. Storage tips: These will stay fresh for 3 to 4 days in an air-tight container.

Buying Tips

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.

Gluten Free Tips

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.

Dairy Free Tips

Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.

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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: 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 alon... Read More