Versatile Low FODMAP Pineapple Salsa
We LOVE this Low FODMAP Pineapple Salsa! It is incredibly versatile, working well with seafood, poultry or meats – even tofu!
It works on salmon (see below).
It works on pork (see below).
We have used it have pan seared tofu and roasted chicken as well. It doesn’t get much more versatile than that! In my book The Low-FODMAP Diet Step by Step I present a similar version with grilled swordfish.
The salmon filet as well as a pork chop were first seasoned with our Low FODMAP Sweet & Spicy Dry Rub.
Make This Salsa Super Quickly
Most well-stocked supermarkets these days will offer fresh pineapple cored and ready-to-use. We highly recommend going this route for ease and as a time saver.
Pineapple & FODMAPs
Pineapple is low FODMAP according to Monash at 1 cup chopped fruit (140 g)! That is a generous amount. If you do not have the Monash University Low FODMAP Diet Smartphone App yet, get it!
It’s a lifesaver. I couldn’t get along without it.
Low FODMAP Pineapple Salsa
This Low FODMAP Pineapple Salsa comes together in a flash, especially if you buy peeled and cored fresh pineapple.
Low FODMAP Serving Size Info: Makes 1 ½ cups (240 g); serving size 2 tablespoons
Ingredients:
- 1 cup (6 ounces/170 g) diced pineapple
- 1/2 medium red bell pepper, cored and diced
- 3 tablespoons finely chopped scallions, green parts only
- 2 tablespoons finely chopped cilantro
- Minced jalapeno to taste
- Kosher salt
- Lime juice
Preparation:
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Stir together the pineapple, red pepper, scallion and cilantro. Add jalapeno - start with 1 teaspoon. Taste and adjust jalapeno and add salt and lime juice to your preference. This is ALL about the balance between the heat (jalapeno), salt and acid (lime). Just tinker until you love it.
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This Low FODMAP Pineapple Salsa is ready to use but it does improve after a 30-minute rest for flavors to meld. It is best if used the day it is made. Refrigerate in an airtight container until needed if you won’t be using it for several hours.
Notes:
Tips
- We love buying our pineapple pre-cut. Price-wise it actually ends up being very reasonable because there is no waste. Saves time, too.
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.
I am allergic to cilantro/coriander would Vietnamese mint be a suitable substitute?
What a great question! This allowed me to re-visit all the Vietnamese herbs that I love so much and do not get to work with as much as I would like. First of all, Vietnamese coriander (Polygonum odoratum – Rau ram) is a Southeast Asian herb and not the same as the cilantro/coriander that we use here is the U.S. (Coriandrum sativum). Our cilantro is in the same family (Apiaceae) as parsley. So, you might not be allergic to the herb called for here in this recipe. As far as Vietnamese mint, my understanding is that there are several: Mentha spicata (hung), Mentha x. gracilis (hung cay) and also Houttuynia cordata (Diep ca). The mints found in the typical U.S. market are Mentha as well, although various other ones, such as Mentha x piperita (our peppermint) and Mentha spicata (spearmint), for example. The Vietnamese mints have not been lab tested, but as they are the same genus and Lamiaceae family, I would feel comfortable trying them. You might also be interested in our article, What If A Food Has Not Been Lab Tested For FODMAPs?