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side view of Low FODMAP Mixed Berry Terrine on an oval black plate; outside on deck - garden in background

Low FODMAP Mixed Berry Terrine

Our Low FODMAP Mixed Berry Terrine is the perfect choice when you want a gorgeous dessert that is light, low calorie, low fat and absolutely packed with fresh fruit flavor. It is based on unflavored gelatin dissolved in just enough liquid to hold all of those strawberries, blueberries and raspberries together. You can make it in a loaf and unmold it, as we did here, or make it even simpler in a clear glass bowl.

Course: Dessert
Cuisine: American
Prep Time: 15 minutes
Cook Time: 5 minutes
Chilling Time: 4 hours
Total Time: 4 hours 20 minutes
Makes: 10 Servings
Calories: 101 kcal
Author: Dédé Wilson

Ingredients:

  • 1- pound (455 g) fresh strawberries, hulled and chopped or sliced
  • 6- ounces (170 g) fresh blueberries
  • 4- ounces (115 g) fresh raspberries
  • 1 cup (240 ml) unsweetened cranberry juice
  • 1 cup (240 ml) lime seltzer
  • 1 tablespoon lemon juice
  • 1 tablespoon plus 2 teaspoons of unflavored gelatin, such as Knox; this is equal to two, 7g packets of Knox or a total of 14 g (if using bulk)
  • 2/3 cup (131 g) sugar
  • Whipped Cream; optional

Preparation:

  1. Have your mold or bowl ready; it does not require any prep. Toss the berries together in your mold of choice. If using the recommended 6-cup (1.4 L), 8 ½-inch by 4 ¼-inch (21.5 cm by 10.5 cm) loaf pan the fruit will come almost to the very top. Set aside.
  2. Stir together your 2 cups (480 ml) of chosen liquid, in this case the cranberry juice and seltzer, and stir in the lemon juice. Pour about ½ cup (120 ml) into a small bowl and sprinkle the gelatin over it; allow it to sit for 5 minutes to soften. Meanwhile whisk the remaining liquid and sugar in a saucepan and heat until very hot. If you have used a carbonated liquid, keep stirring gently to release the majority of the bubbles.
  3. Scrape the softened gelatin into the hot juice mixture and whisk until dissolved. Pour this liquid over the fruit in your mold. There is basically just enough liquid to fill in the spaces between the fruit. Again, if you have used a carbonated beverage, you might get a bunch of bubbles. Tap the molds on the counter a few times to break them up.
  4. Refrigerate for at least 4 hours or until the gelatin is set. You can cover with plastic wrap and refrigerate overnight. If you are going to unmold, choose a large, flat platter and dip the outside of the mold in a larger bowl filled with hot tap water, just briefly. Make sure no hot water comes over the edge onto the gelatin. Wiggle the mold to determine if the gelatin has released from the mold. Place platter on top, invert (you might have to jiggle the mold back and forth) and it should release! Serve with whipped cream, if desired. The terrine is ready to serve.

Notes:

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Blueberries: Blueberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 1 cup or 150 g. Monash states that a Green Light low FODMAP serving is a heaping ¼ cup or 40 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at 1/3 cup or 50 g.
  • Raspberries: Raspberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 10 berries or 45 g. Monash states that a Green Light low FODMAP serving is 30 berries or 60 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at 35 berries or 65 g.
  • Strawberries: This popular berry has been lab tested by both Monash University and FODMAP Friendly. Monash lab testing reports that no FODMAPs were detected in strawberries. They suggest 10 medium berries (150 g) as a serving. FODMAP Friendly gives strawberries a “pass” and pegs 10 medium berries at (140 g).
  • 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.

Nutrition Facts
Low FODMAP Mixed Berry Terrine
Amount Per Serving
Calories 101 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g5%
Sodium 1mg0%
Carbohydrates 25g8%
Fiber 1g4%
Sugar 19g21%
Protein 1g2%
Vitamin C 1mg1%
* Percent Daily Values are based on a 2000 calorie diet.
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