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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.

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

Course: Condiment, Sauce
Cuisine: American
Prep Time: 2 minutes
Cook Time: 5 minutes
Total Time: 7 minutes
Makes: 8 servings
Calories: 33 kcal
Author: Dédé Wilson

Ingredients:

  • 1½ 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.

  2. Will keep for a week refrigerated in an airtight container.

Notes:

Tips

  • We often buy maple syrup in bulk and find it to be most economical. Check to see if you have this availability.
Nutrition Facts
Maple Blueberry Compote
Amount Per Serving
Calories 33 Calories from Fat 9
% Daily Value*
Fat 1g2%
Carbohydrates 8g3%
Fiber 1g4%
Sugar 6g7%
Protein 1g2%
* Percent Daily Values are based on a 2000 calorie diet.