Simple Low FODMAP Cranberry Sauce
Ingredients
MAKE GLUTEN FREEMakes 12 servings (1 tbsp per serve)
Simple Cranberry Sauce
150
dried cranberries*
250
boiling water
125
cranberry drink*
1.5
corn starch (dissolved in cold water)*
0.125
salt (about a pinch)
0.5
orange zest*
2
white sugar
2
red wine (Pinot Noir)
Equipment
- blender/stick blender
- small saucepan
Simple Low FODMAP Cranberry Sauce
Cranberry sauce is a delicious Christmas condiment that goes perfectly with chicken, pork and turkey! In some countries fresh or frozen cranberries can be hard to find, therefore I have used dried cranberries to make a low FODMAP sauce.
Note on dried cranberries: Dried cranberries are low FODMAP at a 1 tablespoon (13g or 0.46oz) serve. However they do contain moderate amounts of fructans at a 2 tablespoon (26g or 0.92oz) serve so watch your serving size.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 12 (1 tbsp per serve)
Simple Cranberry Sauce
150
dried cranberries*
250
boiling water
125
cranberry drink*
1.5
corn starch (dissolved in cold water)*
0.125
salt (about a pinch)
0.5
orange zest*
2
white sugar
2
red wine (Pinot Noir)
Equipment
- blender/stick blender
- small saucepan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
49
Fat
0.1g
Saturates
0g
Protein
0.1g
Carbs
12.9g
Sugars
11.1g
Fibre
0.7g
Salt
0g
Iron
0.1mg
Calcium
3.6mg
Calories
49
Fat
0.1g
Saturates
0g
Protein
0.1g
Carbs
12.9g
Sugars
11.1g
Fibre
0.7g
Salt
0g
Iron
0.1mg
Calcium
3.6mg
Calories
49
Fat
0.1g
Saturates
0g
Protein
0g
Carbs
12.9g
Sugars
11.1g
Fibre
0.7g
Salt
0g
Iron
0.1mg
Calcium
3.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Place the dried cranberries in a large bowl. Pour over boiling water until they are completely submerged. Cover the top of the bowl with clingfilm to keep the steam in. Leave to soak for 20 to 30 minutes, until the cranberries have rehydrated and are soft.
- Zest the orange (the trick is to only zest the bright orange layer and not the bitter white layer underneath).
- Drain the cranberries using a sieve (they should now weigh about 225g or 7.94oz). Transfer the cranberries to a blender/food processer or use a stick blender and then add the cranberry juice. Process until reasonably smooth (a few chunky bits of cranberry are okay).
- Place into a small saucepan and add the sugar, orange zest pinot noir wine and a pinch of salt. Dissolve the corn starch in a small amount of warm water and add to the saucepan. Place over medium low heat and allow the sugar to dissolve and sauce to reduce slightly until thick (this will take about 5 minutes), stirring occasionally. Once the sauce is your desired consistency remove it from the heat.
- Place in a small bowl and pop into the fridge to chill. Make sure you divide the sauce into 12 serves to stay within the low FODMAP serving size for dried cranberries. This is about a tablespoon per serve. Store in the refrigerator.
Buying Tips
Check that the cornflour (corn starch) is made from maize and not wheat.
Check that the dried cranberries are sweetened with sugar and not apple juice.
Make your orange juice and orange zest from fresh oranges.
Choose a cranberry juice drink that is made with 27% cranberry juice or less. Make sure the product doesn't include sneaky high FODMAP ingredients like apple juice, pear juice, mango juice, pomegranate juice, high fructose corn syrup, fructose, erythritol, sorbitol, mannitol, isomalt or maltitol. Cranberry drinks sweetened with sucrose, sugar, glucose, dextrose, stevia or sucralose are all considered low FODMAP.
Gluten Free Tips
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
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
