Towering Low FODMAP Fruit Pavlova
Our Towering Low FODMAP Fruit Pavlova is a showstopper of a dessert that will truly thrill each and every person who is lucky enough to partake. It features crispy, chewy, sweet walnut-studded meringue, layered with lightly sweetened whipped cream, and whiskey soaked strawberries, blackberries, clementines and pomegranate seeds for a truly elegant dessert.
Ingredients:
Meringue:
- 8 large egg whites
- 2 cups (396 g) superfine sugar
- 1 teaspoon apple cider vinegar
- 1 teaspoon vanilla extract
- 1 cup (100 g) lightly toasted walnut halves, finely chopped and sifted
Toppings:
- ½ cup (120 ml) whiskey
- ¼ cup (50 g) sugar, divided
- 1 pound (455 g) medium sized strawberries, hulled and halved or quartered (depending on size)
- 3 clementines, peeled and white pith removed
- ¼ cup (44 g) pomegranate seeds
- 7 blackberries, 28 g total
- 3 cups (720 ml) lactose-free heavy cream, chilled
Preparation:
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For the Meringue: Position racks in upper and lower third of oven. Preheat oven to 225°F (110°C). Line two half-sheet baking pans with parchment paper. Trace an 8-inch (20 cm) circle, a 7-inch (17 cm), a 6-inch (15 cm), a 5-inch (12 cm) and then also a 4-inch (10 cm) circle between the two pans (use image above to help). Flip papers over.
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In a clean, grease-free bowl whip egg whites with balloon whip attachment of stand mixer or use an electric beater on low speed until frothy. Add sugar gradually and beat until meringue is stiff and glossy, which will take several minutes. If you feel it between your fingertips, there should be no grittiness. Beat in vinegar and vanilla, then fold in chopped walnuts.
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Scoop meringue onto parchment within all of the circles, except the smallest one, and use the back of a large spoon to help shape flat, round discs; use the drawn circles as a guide for the outer edge. Make a slight depression in the center of the disc. For the smallest circle, which will be the crowing cap of the whole shebang, make it a little more of a 3-D, “kiss” shape (like a chocolate Hershey’s kiss).
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Place in oven and bake for 2 hours, then check the meringue discs. They should be crisp, dry and just tinged with a faintest amount of color. Turn off oven and allow disc to cool in oven. Once cooled, discs may be stored in an airtight container at room temperature for up to 3 days. (You would need a large, wide, flat container, so plan ahead if you want to do this).
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For the Toppings: Right before serving (or within 30 minutes) whisk the whiskey and 1 tablespoon of sugar together in the bottom of a large non-reactive bowl. Add the strawberries, clementines, pomegranate seeds and blackberries and fold everything together very gently and allow to stand while you whip the cream.
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Whip the cream in a chilled bowl with remaining 3 tablespoons of sugar until soft peaks form (or slightly stiffer). Place the largest meringue disc on a flat display platter. Pile some whipped cream in the center of the meringue, allowing an edge of meringue to remain in view (use photos for guidance). Place some of the fruit on top of whipped cream. Top with next smallest meringue disc and repeat with cream, fruit and meringue until you get to the top, placing the smallest “kiss” shaped meringue on the tippy top. Serve soon! If you have room in the fridge, the pavlova can sit for about 1 hour, but not much more. Serving is messy. There is no getting around it! Just dig in with a spoon and a spatula; serve in bowls with spoons for your lucky guests.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Clementines: Both Monash University and FODMAP Friendly have lab tested clementines. FODMAP Friendly gives them a “Pass” at 1 medium fruit (86 g). Monash states that no FODMAPs were detected upon lab testing and set a serving size at 1 medium (86 g).
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Pomegranate Seeds: More properly called pomegranate arils, they have been lab tested by Monash and are low FODMAP in ¼ cup amounts, which weigh 45 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.
- Walnuts: Both Monash University and FODMAP Friendly have lab tested walnuts. FODMAP Friendly gives them a “Pass” at ¼ cup (30 g) portions. Monash lasts the same gram amount as low FODMAP and pegs the volume at 10 walnut halves.
- Whiskey: Monash University has lab tested whiskey and it is low FODMAP Green Light at a 30 ml serving size.
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.