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Maple Blueberry Compote

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Maple Blueberry Compote

Take two fantastic low FODMAP ingredients, blueberries and maple syrup, combine them and voila – Maple Blueberry Compote! A whole new recipe to add to your FODMAP repertoire.

Take two fantastic low FODMAP ingredients, combine them and voila! A whole new recipe to add to your FODMAP repertoire. We love using pure maple syrup and thankfully, it is low FODMAP in small amounts. In fact, since it is made up of a far greater proportion of glucose than fructose, it never veers into high FODMAP territory. The small amounts recommended are due to general healthy eating guidelines. Blueberries are low FODMAP too, but also in small amounts. For blueberries, larger servings tip the FODMAP scales into fructan territory, hence the designation of this sauce. In other words, only use the recommended serving size or, if you know that you can tolerate fructans well, try a larger amount. We like it as a compote served alongside goat cheese spread on low FODMAP bread, or on pancakes or waffles.

Watch Your FODMAPs

We love using pure maple syrup and thankfully, it is low FODMAP in small amounts. In fact, since it is made up of a far greater proportion of glucose than fructose, it never veers into high FODMAP territory. The small amounts recommended are due to general healthy eating guidelines.

Blueberries are low FODMAP too, but also in small amounts. For blueberries, larger servings tip the FODMAP scales into fructan territory, so take care.

In other words, only use the recommended serving size or, if you know that you can tolerate fructans well, try a larger amount.

We like it as a compote served alongside goat cheese spread on low FODMAP bread, or on pancakes or waffles.

Take two fantastic low FODMAP ingredients, combine them and voila! A whole new recipe to add to your FODMAP repertoire. We love using pure maple syrup and thankfully, it is low FODMAP in small amounts. In fact, since it is made up of a far greater proportion of glucose than fructose, it never veers into high FODMAP territory. The small amounts recommended are due to general healthy eating guidelines. Blueberries are low FODMAP too, but also in small amounts. For blueberries, larger servings tip the FODMAP scales into fructan territory, hence the designation of this sauce. In other words, only use the recommended serving size or, if you know that you can tolerate fructans well, try a larger amount. We like it as a compote served alongside goat cheese spread on low FODMAP bread, or on pancakes or waffles.
4.67 from 3 votes

Maple Blueberry Compote

Two ingredients - maple syrup and blueberries - create this rich, deep dark tangy compote that works well as a pancake topping or serve it chilled alongside soft goat cheese.

Low FODMAP Serving Size Info: Makes about 1 cup (240 ml); serving size 2 tablespoons

Makes: 8 servings
Prep Time: 2 minutes
Cook Time: 5 minutes
Total Time: 7 minutes
Author: Dédé Wilson

Ingredients:

  • cups (224 g) fresh blueberries
  • ¼ cup (60 ml) maple syrup

Preparation:

  1. Combine ingredients in a small saucepan. Stir together and bring to a boil over medium heat. Adjust to a simmer and cook for about 3 to 5 minutes until a bit thickened. It will thicken further upon cooling. Remove from the heat. May be used warm for pancakes. Cool first if using with cheese as described. Will keep for a week refrigerated in an airtight container.

Tips

  • We often buy maple syrup in bulk and find it to be most economical. Check to see if you have this availability.
Course: Condiment, Sauce
Cuisine: American

Nutrition

Calories: 33kcal | Carbohydrates: 8g | Protein: 1g | Fat: 1g | Fiber: 1g | Sugar: 6g

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.

 


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