Our Low FODMAP Cranberry Walnut Chutney is sweet and tangy, packed with spices, has a little heat from red pepper flakes, and the crunch of walnuts. It is perfect alongside roasted poultry or pork, in particular. It is literally a dump and cook recipe, so simple that anyone can make it. Consider making a double batch, which is no more difficult, because you’re going to want to have this around.
Cranberries Are Low FODMAP!
Both fresh and dried cranberries have been lab tested and have low FODMAP serving sizes. You can read more in our Explore An Ingredient: Cranberries.
Are Apples Low FODMAP?
Granny Smith and Pink Lady Apples have been lab tested and have low FODMAP serving sizes. You can read more in our article, Are Apples Low FODMAP?
Is Honey Low FODMAP?
Honey does have low FODMAP serving sizes but depends on the type of honey. According to Monash University it can range from a low FODMAP serving of 1 g to one of 7 g. Read more in our article, Is Honey Low FODMAP?
How Is This Recipe Low FODMAP?
If you stick with the suggested serving size, the recipe is low FODMAP and takes FODMAP stacking into consideration.
Making Low FODMAP Cranberry Walnut Chutney
First, simply dump all the ingredients in a heavy bottomed pot.
Then, simmer until it has reduced to a thick jam consistency. Below it is not quite done. Stir often while it is simmering; add water if it thickens too much before the apples are soft, and continue cooking until the mixture is more homogeneous, like the other “finished” images.
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Apples: Both Monash University and FODMAP Friendly have lab tested certain apples, particularly Pink Lady and Granny Smith. Monash University lab testing reports that Pink Lady apples have a low FODMAP serving sizes: peeled it is 23 g; unpeeled it is 20 g; Granny Smith apples have a low FODMAP serving sizes: peeled it is 26 g; unpeeled it is 27 g. According to FODMAP Friendly, Pink Lady apples have a low FODMAP serving size of 31 g (they do not state peeled or unpeeled, but image is of an apple with peel); Granny Smith have a low FODMAP amount of 25 g (we assume also with peel). It is interesting to note that Monash lab testing showed Granny Smith being lower in FODMAPs, while FODMAP Friendly lab testing showed the opposite. As with any fresh fruits and vegetables, huge variation in FODMAP content from fruit to fruit, batch to batch, is to be expected.
- Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
- Cranberries: Both Monash University and FODMAP Friendly have lab tested cranberries. FODMAP Friendly has lab tested dried cranberries and gives them a “PASS” at 17 g or 2 tablespoons, with a maximum low FODMAP serving size of 19 g. On the Monash app you will find Dried Cranberries are given a Green Light low FODMAP serving of 1 Australian tablespoon, or 15 g. On the Monash website itself they discuss fresh cranberries and state that 130 grams fresh, which is about a scant 1 ¼ cups, should be tolerated well.
- Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
- Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at any and all serving sizes. Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts. Recently they tested avocado honey, and it is only low FODMAP in 1 g amounts.
- Leeks: Both Monash University and FODMAP Friendly have lab tested leeks – greens (leaves) and bulbs. Monash University recommends a low FODMAP serving size of 100 g for the greens, and 14 g for the bulb. FODMAP Friendly suggests a serving size of leek greens of 37 g, with a low FODMAP max serve of 83 g. Their recommended low FODMAP leek bulb amount is 46 g.
- Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
- Navel Oranges: Both Monash and FODMAP Friendly have lab tested navel oranges, multiple times, and the results are varied. This is not surprising, and in fact is to be expected when dealing with fresh produce. Monash has lab tested navel oranges and they should no FODMAP content. We also have private correspondence with Monash that states that freshly squeezed orange juice also contains no FODMAPs. Subsequent tests showed 1 medium navel orange at 130 g to be low FODMAP, but Moderate for FODMAPs at 165 g (about 1 ¼ medium fruit). What this tells us is that some navel oranges can be free of FODMAPs, while others will show fructose content. FODMAP Friendly lab tested navel oranges, and their tests showed 1 medium 130 g orange “failed” and was high FODMAP. According to them, there is no low FODMAP serving size. Please review our article about why lab tests differ. There is no way to know what the FODMAP content is of the oranges you buy today, next week or a year from now.
- Orange Juice: Monash has told us in private correspondence that freshly squeezed orange juice contains no FODMAPs, per their lab testing. Any kind of processed orange juice, whether bottled, canned or in cardboard packaging, even if it says 100% juice, does contain FODMAPs. The processing affects the FODMAPs. For commercially prepared, try ½ cup (120 ml) and test your tolerance.
- Raisins: Monash and FODMAP Friendly have both lab tested raisins. While raw grapes contain no FODMAPs, the natural sugars concentrate upon drying and the resulting raisins do contain FODMAPs. Monash says a low FODMAP Green Light serving is 1 Australian tablespoon (13 g). FODMAP Friendly gives them a “Pass” at 3 tablespoons (30 g); they set a max serve at 13 tablespoons (130 g).
- Scallions: Monash University lab testing initially found no FODMAPs detected in scallion greens; in subsequent tests, scallion greens showed fructose content. The suggested serving size is 75 g. Monash states the scallion bulb low FODMAP serving is 32 g (about ⅓ cup). FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving between 160 g and 176 g (from different tests). FODMAP Friendly says it is low FODMAP in 19 g to 20 g portions, which is about 2 tablespoons finely chopped.
- Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.
- Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
- Walnuts: Both Monash University and FODMAP Friendly have lab tested walnuts. FODMAP Friendly gives them a “Pass” at ¼ cup (30 g) portions. Monash lists the same gram amount as low FODMAP and pegs the volume at 10 walnut halves.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Low FODMAP Cranberry Walnut Chutney
Our Low FODMAP Cranberry Walnut Chutney is sweet and tangy, and packed with spices, a little heat from red pepper flakes and the crunch of walnuts. It is perfect alongside roasted poultry or pork, in particular. It is literally a dump and cook recipe, so simple that anyone can make it. Consider making a double batch, which is no more difficult, because you're going to want to have this around.
Low FODMAP Serving Size Info: Makes about 4 cups; 2 tablespoon serving size; 32 servings.
Ingredients:
- 12- ounces (340 g) cranberries, fresh or frozen, (no need to defrost)
- 4- ounces (115 g; 1 cup) chopped, peeled apple, such as Pink Lady or Granny Smith
- 1 cup (166 g) raisins
- 1 cup (240 ml) water
- ¾ cup (160 g) firmly packed light brown sugar
- ⅔ cup (165 ml) freshly squeezed orange juice
- ½ cup (32 g) finely chopped scallions, green parts only
- ¼ cup (60 ml) apple cider vinegar
- ¼ cup (60 ml) honey
- ¼ cup (18 g) finely chopped leek bulb
- ¼ cup (29 g) finely chopped, toasted walnuts
- 2 tablespoons finely grated fresh peeled ginger root, made with a rasp-style zester
- 2 teaspoons finely grated orange zest, made with a rasp-style zester
- ½ teaspoon ground cinnamon
- ½ teaspoon ground ginger
- ½ teaspoon low FODMAP garlic powder, such as FreeFod Garlic Replacer or Fodmazing Garlic Substitute Replacer
- ¼ teaspoon ground cloves
- ¼ teaspoon ground coriander
- ¼ teaspoon red pepper flakes
- 1/8 teaspoon kosher salt
Preparation:
-
Place all of the ingredients in a medium-sized heavy bottomed pot and stir well to combine. Bring to a simmer over medium heat, then cover, and simmer for about 30 minutes, stirring often throughout. If it dries out too quickly, you can add more water.
-
Ultimately you want the texture of a thick jam. Cool and refrigerate in airtight containers for up to 2 weeks. It may also be frozen for up to 1 month.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Apples: Both Monash University and FODMAP Friendly have lab tested certain apples, particularly Pink Lady and Granny Smith. Monash University lab testing reports that Pink Lady apples have a low FODMAP serving sizes: peeled it is 23 g; unpeeled it is 20 g; Granny Smith apples have a low FODMAP serving sizes: peeled it is 26 g; unpeeled it is 27 g. According to FODMAP Friendly, Pink Lady apples have a low FODMAP serving size of 31 g (they do not state peeled or unpeeled, but image is of an apple with peel); Granny Smith have a low FODMAP amount of 25 g (we assume also with peel). It is interesting to note that Monash lab testing showed Granny Smith being lower in FODMAPs, while FODMAP Friendly lab testing showed the opposite. As with any fresh fruits and vegetables, huge variation in FODMAP content from fruit to fruit, batch to batch, is to be expected.
• Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
• Cranberries: Both Monash University and FODMAP Friendly have lab tested cranberries. FODMAP Friendly has lab tested dried cranberries and gives them a “PASS” at 17 g or 2 tablespoons, with a maximum low FODMAP serving size of 19 g. On the Monash app you will find Dried Cranberries are given a Green Light low FODMAP serving of 1 Australian tablespoon, or 15 g. On the Monash website itself they discuss fresh cranberries and state that 130 grams fresh, which is about a scant 1 ¼ cups, should be tolerated well.
• Ginger: Monash University has lab tested fresh ginger root and has determined it to be free of FODMAPs, making it one of our go-to no FODMAP foods.
• Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at any and all serving sizes. Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts. Recently they tested avocado honey, and it is only low FODMAP in 1 g amounts.
• Leeks: Both Monash University and FODMAP Friendly have lab tested leeks – greens (leaves) and bulbs. Monash University recommends a low FODMAP serving size of 100 g for the greens, and 14 g for the bulb. FODMAP Friendly suggests a serving size of leek greens of 37 g, with a low FODMAP max serve of 83 g. Their recommended low FODMAP leek bulb amount is 46 g.
• Low FODMAP Garlic Powder: Conventional garlic powder is made from dried and granulated, or powdered, garlic cloves and is considered high FODMAP. There are a couple of low FODMAP garlic powders on the market: FreeFod Garlic Replacer and Fodmazing Garlic Substitute Replacer. The FreeFod has been lab tested and is certified low FODMAP by FODMAP Friendly. Both brands contain the same ingredients – maltodextrin and natural garlic flavor. We find them to be excellent additions to your herb and spice collection. Use them as you would conventional garlic powder.
• Navel Oranges: Both Monash and FODMAP Friendly have lab tested navel oranges, multiple times, and the results are varied. This is not surprising, and in fact is to be expected when dealing with fresh produce. Monash has lab tested navel oranges and they should no FODMAP content. We also have private correspondence with Monash that states that freshly squeezed orange juice also contains no FODMAPs. Subsequent tests showed 1 medium navel orange at 130 g to be low FODMAP, but Moderate for FODMAPs at 165 g (about 1 ¼ medium fruit). What this tells us is that some navel oranges can be free of FODMAPs, while others will show fructose content. FODMAP Friendly lab tested navel oranges, and their tests showed 1 medium 130 g orange “failed” and was high FODMAP. According to them, there is no low FODMAP serving size. Please review our article about why lab tests differ. There is no way to know what the FODMAP content is of the oranges you buy today, next week or a year from now.
• Orange Juice: Monash has told us in private correspondence that freshly squeezed orange juice contains no FODMAPs, per their lab testing. Any kind of processed orange juice, whether bottled, canned or in cardboard packaging, even if it says 100% juice, does contain FODMAPs. The processing affects the FODMAPs. For commercially prepared, try ½ cup (120 ml) and test your tolerance.
• Raisins: Monash and FODMAP Friendly have both lab tested raisins. While raw grapes contain no FODMAPs, the natural sugars concentrate upon drying and the resulting raisins do contain FODMAPs. Monash says a low FODMAP Green Light serving is 1 Australian tablespoon (13 g). FODMAP Friendly gives them a “Pass” at 3 tablespoons (30 g); they set a max serve at 13 tablespoons (130 g).
• Scallions: Monash University lab testing initially found no FODMAPs detected in scallion greens; in subsequent tests, scallion greens showed fructose content. The suggested serving size is 75 g. Monash states the scallion bulb low FODMAP serving is 32 g (about ⅓ cup). FODMAP Friendly has also lab tested scallions: their recommended serving size for the green parts is 16 g, with a max low FODMAP serving between 160 g and 176 g (from different tests). FODMAP Friendly says it is low FODMAP in 19 g to 20 g portions, which is about 2 tablespoons finely chopped.
• Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
• Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.
• Vinegar: Several vinegars have been lab tested by both Monash and FODMAP Friendly. From Monash: Apple cider vinegar is low FODMAP at 2 Australian tablespoons or 42 g; Balsamic vinegar is low FODMAP at 1 Australian tablespoons or 21 g; Malt vinegar contains no FODMAPs; Rice wine vinegar is low FODMAP at 2 Australian tablespoons or 42 g. From FODMAP Friendly: Balsamic gets a “Pass” at 2.5 tablespoons or 42 ml. Apple cider vinegar gets a “Pass” at 1 tablespoon or 14 g (don’t ask me why one is in milliliters and the other in grams).
• Walnuts: Both Monash University and FODMAP Friendly have lab tested walnuts. FODMAP Friendly gives them a “Pass” at ¼ cup (30 g) portions. Monash lists the same gram amount as low FODMAP and pegs the volume at 10 walnut halves.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
This dump and cook chutney is so easy, even “non cooks” will have perfect resuts. Sweet and tangy; perfect with pork or poultry.