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Mixed Berry Compote

FODMAP fruits - Mixed Berry Compote

I absolutely love berries and was thrilled when I learned I could still keep these delicious FODMAP fruits in my diet. As with almost all foods, you want to be cognizant of the recommended portion size. For example, blueberries have recently been adjusted to be be safe at 1/4 cup.

As a general rule, fruits and vegetables that are eaten cooked are easier for the body to break down and digest. That is easy with vegetables but finding safe FODMAP fruit is much more challenging. What comes to mind for me are baked apples and grilled peaches which are both high FODMAP. When my gut is feeling extra sensitive like it has lately, I try to back away from the raw fruits and vegetables which is where this compote recipe comes in handy. I’ve been using this on pretty much everything lately! I like my version as it has less sugar and to be honest, you could get away with even less. This is perfect on top of waffles, oatmeal, yogurt, cake, the works. I have also been known to eat it plain as it’s just THAT good!

Berry compote in the making.
Berry compote in the making.
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FODMAP fruits - Mixed Berry Compote

Mixed Berry Compote

  • Author: Fit Fab FODMAP
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 8 servings 1x
  • Category: Breakfast

Description

A delicious and easy fruit compote recipe that is perfect on top of waffles, oatmeal, yogurt, ice cream, cake, etc.  


Ingredients

Scale
  • 1/4 cup water
  • 1/4 cup raw sugar
  • 4 cups frozen or fresh mixed berries (raspberries, strawberries and blueberries)
  • 2 tsp fresh lemon juice
  • 1 tsp lemon zest
  • Pinch of salt

Instructions

  1. Bring sugar and water to boil in a medium size sauce pan.  Cook for about two minutes on medium heat.
  2. Add fruit, juice, zest and salt and combine until fruit is broken down.  If the fruit is frozen it will take an additional 5-8 minutes.

Notes

Store in the refrigerator in a closed container for up to 2 weeks! 

Keywords: fruit compote, low fodmap breakfast, fodmap topping, low fodmap diet recipes

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