Low FODMAP Ginger Cranberry Sauce with Tangerines
This Low FODMAP Ginger Cranberry Sauce with Tangerines is for those who love eating a whole orange, such as in orange marmalade. Here, the recipe begins by cooking the whole tangerine slices in sugar, juice and water until tender, then the cranberries and ginger are added at the end of cooking.
Low FODMAP Serving Size Info: Makes about 3 cups; 12 servings; serving size ¼ cup (approximately 60 g)
Ingredients:
- 1 ½ cups (360 ml) water, divided
- 1 ¼ cup (267 g) firmly packed light brown sugar
- 1 cup (240 ml) freshly squeezed orange juice
- 4 tangerines or mandarin oranges, scrubbed, very thinly sliced crosswise, seeds removed
- 1- pound (455 g) fresh or frozen cranberries
- 2 teaspoons finely grated fresh ginger
Preparation:
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Stir 1 cup (240 ml) of water, brown sugar and orange juice together in a non-reactive pot; stir in oranges. Bring to a boil over medium-high heat, adjust heat, partially cover and simmer gently until citrus peels soften, about 1 hour. Add remaining ½ cup (120 ml) water, cranberries and ginger and simmer for about 10 minutes more or until cranberries pop. Cool. Your cranberry sauce is ready to serve.
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Sauce may be refrigerated in an airtight container for up to 4 days. Bring to room temperature before serving.
Notes:
Tips
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.
- 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.
