Low FODMAP Simple Cranberry Sauce

Ingredients

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SERVES 12 (1 tbsp per serve)

Simple Cranberry Sauce

150   dried cranberries*
  water
125   cranberry juice
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)

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

Equipment

  • blender/stick blender
  • small saucepan

Simple Low FODMAP Cranberry Sauce

COOKS IN 40 MIN SERVES 12 (1 tbsp per serve)
BY ALANA SCOTT REVIEWED BY Kate Watson (RD)
FEATURED IN Christmas, Condiments, Vegetarian Options

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 Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Soy Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 51
Fat 0.2g
Saturates 0g
Protein 0.1g
Carbs 13.4g
Sugars 11.1g
Fibre 0.9g
Salt 0g
Iron 0.1mg
Calcium 4.6mg
Calories 51
Fat 0.2g
Saturates 0g
Protein 0.1g
Carbs 13.4g
Sugars 11.1g
Fibre 0.9g
Salt 0g
Iron 0.1mg
Calcium 4.6mg
Calories 51
Fat 0.1g
Saturates 0g
Protein 0.1g
Carbs 13.4g
Sugars 11.1g
Fibre 0.9g
Salt 0g
Iron 0.1mg
Calcium 4.5mg
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  1. 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.
  2. Zest the orange (the trick is to only zest the bright orange layer and not the bitter white layer underneath).
  3. 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).
  4. 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.
  5. 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.

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