Low FODMAP Blackberry Peach Chutney
Our Low FODMAP Blackberry Peach Chutney is super easy to make and is a perfect accompaniment to pork or poultry, in particular. Low FODMAP amounts of blackberries, peaches, brown sugar, scallion greens, apple cider vinegar and allspice make a sweet, sour and tangy chunky condiment that even non-cooks can prepare. Keeps well, too. We also like this chutney offered on a cheese board; try some with brie! Or schmeared on a grilled-cheese sandwich!
Low FODMAP Serving Size Info: Makes about 2 cups (320 g); 16 servings; 2 tablespoons (40 g) per serving
Ingredients:
- 1 tablespoon vegetable oil
- 2 cups (128 g) chopped scallions, green parts only
- 240 g chopped yellow peaches, peeled, stones discarded; buy 3 peaches to be safe
- 3/4 cup (113 g) blackberries
- ¾ cup (160 g) firmly packed light brown sugar
- 1/3 cup (75 ml) apple cider vinegar
- ¼ teaspoon allspice
- Kosher salt
- Freshly ground black pepper
- 2 tablespoons lemon juice
Preparation:
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Heat the oil in a large skillet over low-medium heat. Add scallion greens and sauté for a few minutes or until softened, but do not brown ( a couple brown spots are okay). Add the peaches and blackberries. Use a potato masher to crush the blackberries a bit. Sauté for about 2 minutes over medium heat until the fruit exude juice and soften a bit. Stir in brown sugar, vinegar and allspice. Season with salt and pepper. Adjust heat and simmer uncovered, stirring often, until it thickens a bit, about 15 to 20 minutes. Just keep cooking until you can see the pan for a few moments as you draw a spoon along the bottom. The chutney will thicken tremendously upon cooling. Remove from heat and stir in the lemon juice. Taste and adjust seasoning as needed. Cool.
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Chutney is ready to serve slightly warm or at room temperature. May be refrigerated in an airtight container for up to 1 week. Bring to room temperature before serving.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Blackberries: Blackberries have been lab tested by both Monash University and FODMAP Friendly. The Monash lab results state that 1 small berry at 4g is Green Light low FODMAP. FODMAP Friendly has lab tested blackberries and gives them a “Pass” at 1 cup (150 g).
- Lemon Juice: Monash University has lab tested lemon juice and it is low FODMAP in 1/2 cup (125 g) amounts.
- 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 1/4 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.
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.