This is a spiced Raw Low FODMAP Cranberry Orange Relish made with fresh cranberries, orange zest and pulp, pineapple and honey and spiced with cinnamon, ginger, cardamom and cloves. It makes a great compliment to cooked cranberry sauces (why not have two?) and we love it with poultry and pork, especially.
Low FODMAP Serving Size Info: Makes about 3 cups (about 610 g); 12 servings; about ¼ cup (about 51 g) per serving
Our recipes are based on Monash University and FODMAP Friendly science.
• 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.
• Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
• 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 lab tested both syrup packed and juice packed canned pineapple and their low FODMAP amounts are nearly identical. Canned pineapple packed in juice, drained, is low FODMAP in 90 g servings. Canned pineapple packed in syrup, drained, is low FODMAP in 84 g servings. Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.
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.