Low FODMAP Fresh Blueberry Pie
What is Low FODMAP Fresh Blueberry Pie? A pie that is so blueberry-y that it is practically incomprehensible. It is made by cooking blueberries on top of the stove until they are jammy, and then folding in fresh blueberries and the whole shebang is poured into a flaky, pre-baked crust.
Ingredients:
- Half Batch Low FODMAP Cream Cheese Crust dough, ready to use
- 3/4 cup (149 g) sugar
- 3 tablespoons cornstarch
- 1/8 teaspoon salt
- ¼ cup (60 ml) cool water
- 5 cups (740 g) fresh blueberries, washed, cleaned, dried, divided
- 1 tablespoon unsalted butter, cut into smaller pieces
- 1 tablespoon fresh squeezed lemon juice
- 1 tablespoon heavy cream; optional and used for leaves
Preparation:
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Coat a 9-inch (23 cm) ovenproof glass pie plate with nonstick spray.
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Remove Low FODMAP Cream Cheese Pie Crust dough from refrigerator, unwrap and work it a bit with your hands until pliable. If it is too hard or crumbly, allow it to soften for a few minutes at room temperature.
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Lightly dust your work surface with low FODMAP gluten-free all-purpose flour and roll out the dough to a diameter of about 12-inches (30.5 cm) around. Fit into the prepared pie plate and flute the edges. Refrigerate the crust for 30 minutes.
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If you want to make the optional leaves, simply roll out any excess dough, cut with leaf-shaped cookie cutters, and make little veins with the back of a knife. Place on a parchment lined pan, separate from the pie.
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Position rack in lowest rack of oven for pie. (If also baking leaves, place another rack high up in the oven). Preheat oven to 425°F (220°C). Line pie with foil, parchment or coffee filters and pie weights. Bake for about 20 to 25 minutes or until the crust is beginning to set and color. Remove the pie weights and whatever you used to hold them and continue to bake until crust is fully baked and golden, about 5 minutes longer. Cool on wire rack.
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For the leaves, bake on high rack along with pie crust. Check then at 5 minutes as they will bake fast. Bake until light golden brown. Cool on rack and save for later.
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Whisk the sugar, cornstarch and salt together in a non-reactive medium-sized saucepan. Whisk in the water, then fold in 3 cups (444 g) of the blueberries until coated. Cook over medium heat, stirring often, until mixture comes to a boil then adjust heat and vigorously simmer for 2 minutes, stirring frequently. The berries should be thick, glossy and jammy.
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Remove from heat and immediately stir in the butter until it melts, then stir in the lemon juice and remaining 2 cups (296 g) blueberries until everything is combined well. Scrape into cooled pie shell and allow to cool to room temperature, then refrigerate until firm, about 4 hours. Right before serving place the optional leaves here and there on top. You can serve the pie chilled or at room temperature. I don’t usually serve this pie warm, but Robin ate it warm with vanilla ice cream and said it was fantastic.
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
• Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
• 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.
• Lactose-Free Dairy: Lactose-free dairy, such as lactose-free milk or lactose-free cream cheese, has lactase enzyme added that breaks the disaccharide molecules and creates a more digestible dairy product, from a lactose perspective. The resulting product is not dairy-free, but it is lactose-free. Some products might have miniscule amounts of lactose remaining, but the amount is small enough for the product to be labeled as lactose-free. For instance, Breyers Lactose-Free Vanilla Ice Cream states it is 99% lactose-free, while Lactaid Vanilla Ice Cream states it is 100% lactose-free.
• 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.