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Low FODMAP Pineapple Whiskey BBQ Sauce
In our effort to bring you enticing condiments and barbecue sauces, this Low FODMAP Pineapple Whiskey BBQ Sauce is another addition to our arsenal ( and your). Based upon low FODMAP amounts of ketchup, brown sugar and chopped pineapple, it also includes whiskey, which has been lab tested for FODMAPs. This sauce, like our Blackberry Maple BBQ Sauce, Hot and Tangy BBQ Sauce and our Sweet and Sticky BBQ Sauce, is incredibly easy to make; just simmer in one pot and you are done.
Low FODMAP Serving size Info: Makes 1 ½ cups (360 ml); about 22 servings; serving size is a generous 1 tablespoon
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Makes: 22 Servings
Calories: 61 kcal
Ingredients:
- 1 cup (240 ml) ketchup
- 1 cup (213 g) firmly packed light brown sugar
- ¾ cup (150 g) very finely chopped fresh pineapple, with any juices
- ¼ cup (60 ml) whiskey
- 3 tablespoons unsulphured molasses
- ½ teaspoon FreeFod Garlic Replacer
- ½ teaspoon FreeFod Onion Replacer
- ½ teaspoon ground chipotle
- Kosher salt
- Freshly ground black pepper
Preparation:
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Whisk all of the ingredients together in a saucepan and bring to a boil. Adjust heat and simmer gently for 30 minutes, whisking occasionally, until thick, darkened and reduced. About halfway through simmering time, taste the sauce and add salt and pepper to taste, then keep cooking. The pineapple will have broken down almost to a sauce by the end of 30 minutes; no need to purée.
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Cool and sauce is ready to use. Alternatively, scrape into an airtight container and refrigerate up to 1 week.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Pineapple: Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.
- 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 Pineapple Whiskey BBQ Sauce
Amount Per Serving
Calories 61
Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g5%
Sodium 99mg4%
Potassium 74mg2%
Carbohydrates 14g5%
Fiber 1g4%
Sugar 13g14%
Protein 1g2%
Vitamin A 69IU1%
Vitamin C 1mg1%
Calcium 7mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.