Our Low FODMAP Cranberry Curd Tart features a crisp, buttery tart crust made with blanched almond flour, a tart/sweet cranberry curd filling which is accented with orange, and a toasted meringue topping. If you make one tart during the cooler months, we highly recommend this one! It is gorgeous – and really quite delicious, with contrasting textures as well.
For the Crust: Lightly coat 10-inch (24 cm) loose bottom fluted tart pan with nonstick spray.
For the Cranberry Curd Filling: Stir together the cranberries, sugar, citrus zest and juice in a medium sized non-reactive pot. Bring to a simmer over medium heat and cook for about 10 minutes or until cranberries have popped. Scrape into a blender and purée until completely broken down and smooth. Press through a fine-meshed strainer set over a bowl, discarding any seeds and solids that are left behind, but use a lot of pressure to get as much super-smooth purée out of the mixture into the waiting bowl.
For the Topping: Make the topping and finish the tart the day of serving. You are making an Italian meringue (just like for our Italian Meringue Buttercream, but without the butter). Stir sugar and water together in a small saucepan and place over medium heat and bring to a boil. Meanwhile, place egg whites in a clean-grease free bowl of stand mixer and beat with balloon whisk attachment on medium until frothy. Add cream of tartar, increase speed and continue to beat until firm peaks form. Keep boiling sugar syrup until it reaches 250˚F (121°C). With the mixer running, pour syrup in a thin, steady stream directly over the meringue. Do not pour any on the wire whip or the sides of the bowl. Whip meringue until cool to the touch, which could take several minutes.
Our recipes are based on Monash University and FODMAP Friendly science.
• Almonds: Both Monash University and FODMAP Friendly have lab tested whole almonds, and their results vary from one another. Monash says that a Green Light low FODMAP portion is 10 whole almonds at 12 g, but a high FODMAP portion is 20 whole almonds at 24 g. FODMAP Friendly gives them a “Pass” at 30 g or ¼ cup.
• Almond Meal: Monash University has tested almond meal (ground almonds) and states that a low FODMAP serving size is ¼ cup or 24 g.
• 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.
• 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).
• 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.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Navel Oranges: Monash University has lab tested navel oranges and states that no FODMAPs were detected upon lab testing; they set a serving size at 1 medium fruit (130 g).
• Orange Juice: Monash has told us in private correspondence that freshly squeezed orange juice contains no FODMAPs, per their lab testing. Any kind of processed orange juice, whether bottled, canned or in cardboard packaging, even if it says 100% juice, does contain FODMAPs. The processing affects the FODMAPs. For commercially prepared, try ½ cup (120 ml) and test your tolerance.
• 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.