Low FODMAP Cranberry Salsa
Our Low FODMAP Cranberry Salsa blew our minds and our palates and we couldn’t stop eating it. Finely chopped fresh cranberries, scallion greens, cilantro, chiles, lime, sugar and salt come together to be more than a sum of their parts. Try this. Trust us. You will be thrilled.
Low FODMAP Serving Size Info: 3 cups or about 625 g; serving size ¼ cup (52 g); 12 servings
Ingredients:
- 12- ounces (340 g) fresh cranberries, picked clean (remove any stems and leaves)
- 1 cup (30 g) cilantro leaves
- 1 cup (64 g) roughly chopped scallion greens
- ¾ cup (149 g) sugar
- 1 small serrano chile pepper, stemmed and seeded and quartered
- ¼ cup (60 ml) freshly squeezed lime juice
- Kosher salt
Preparation:
-
Place cranberries, cilantro, scallion greens, sugar and serrano chile pepper in food processor fitted with metal blade. Pulse on and off until evenly and finely chopped, then scrape into bowl. Stir in lime juice. Taste and season with salt. Allow to sit for 1 hour for flavors to meld.
-
Taste again and adjust salt, if needed. Low FODMAP Cranberry Salsa is ready to serve and may be refrigerated in an airtight container for up to 3 days.
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
• Cranberries: Both Monash University and FODMAP Friendly have lab tested cranberries. FODMAP Friendly has lab tested dried cranberries and gives them a “Fail” at 40 g or 3/8 cup. On the Monash app you will find Dried Cranberries are given a Green Light low FODMAP serving of 1 Australian tablespoon, or 15 g. On the Monash website itself they discuss fresh cranberries and state that 130 grams fresh, which is about a scant 1 1/4 cups, should be tolerated well.
• 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).
• 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.
• 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.