Low FODMAP Grilled Pineapple & Kiwi Salsa
Did the recipe title, Low FODMAP Grilled Pineapple & Kiwi Salsa, pique your interest? Have you only had tomato-based salsa? You are in for a treat! Both fresh pineapple and kiwi are brushed with our Onion-Infused Oil and then these low FODMAP fruit hit the grill until char marks form. Chop them up and combine with scallion greens, cilantro, lime juice and jalapeno and you will be enjoying a whole new taste experience.
Low FODMAP Serving Size Info: Makes about 1 1/2 cups (240 g); 2 tablespoons per serving; 12 servings
Ingredients:
- 8- ounces (225 g) cored, pineapple rounds, about ½-inch (12 mm) thick
- 2 green kiwis, peeled and cut crosswise into ¼-inch (6 mm) discs
- 1 1/2 tablespoons Onion-Infused Oil, made with vegetable oil, or purchased equivalent
- 3 tablespoons finely chopped scallions, green parts only
- 2 tablespoons chopped cilantro
- 2 tablespoons lime juice
- 2 teaspoons minced jalapeno, or to taste
- Kosher salt
Preparation:
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Clean your grill grates and prepare a fairly hot fire with your propane or charcoal grill. Brush the pineapple rounds and kiwi with the Onion-Infused Oil and grill all of the fruit on both sides until you get nice char marks. Tongs and/or a spatula make quick work out of this step.
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Chop the pineapple and the kiwi into small chunks and combine in a mixing bowl with cilantro, lime juice, scallions and jalapeno. Mix together well, taste, and season with salt. Add more jalapeno if you like things hot. Salsa is ready to use or refrigerate in an airtight container overnight. Bring to room temperature before serving.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
- Onion-Infused Oil: Make your own Onion-Infused Oil or buy a commercial equivalent for the easiest way to add onion flavor to your food. Fructans in onions are not oil-soluble, so onion-infused oil is low FODMAP.
- Pineapple: Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. 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.