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.
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.
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
- 1½ cups (224 g) fresh blueberries
- ¼ cup (60 ml) maple syrup
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.
- We often buy maple syrup in bulk and find it to be most economical. Check to see if you have this availability.
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.
Tell Us What You Think
2 comments for “Maple Blueberry Compote”
So delicious! First I had it over pancakes, then started using over plain Greek yogurt (lactose is the only FODMAP I’ve been able to reintroduce without a reaction)for breakfast. Today I added some orange zest to my yogurt and topped with granola.
OOOoo zesty! Like that orange addition. Great tip for others:) Congrats on the lactose!