Low FODMAP Cranberry Sauce

Thanksgiving is over and now we are kicking into high gear for Christmas. Before we start planning for that, I thought we could reflect a bit about our Thanksgiving meal. It was a WIN for TQ as he made it through the whole day without feeling ill. YAY! Fructose malabsorption is such a challenge during the holidays! My gorgeous sister and I had everything pre-planned to be TQ safe. A few days prior to the event, I ran the menu by TQ and he asked – “What about cranberry sauce, Mom?” Really? Kids like cranberry sauce?  Well, I thought I had it all planned out…. “Do you really want cranberry sauce?”  TQ’s reply, “Of course! It makes the turkey taste even better!”  Okay, I had a day to figure out a low FODMAP cranberry sauce.

Thanksgiving Cranberry Sauce for Fructose Intolerance

Turns out, a handful of fresh cranberries delivers less than 1 gram of fructose. I knew already that we had a low fructose meal planned. I could counteract the excess fructose in the berries with glucose (or powdered dextrose).  (VERY simply put: in fructose malabsorption/intolerance patients, a glucose molecule helps a fructose molecule to be absorbed in the digestive system) It’s important to keep a balance between glucose and fructose. So, I came up with this very simple and quick recipe – it was perfect! Actually, all of my guests ate the cranberries. Win, win.

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Start with zesting an orange – that is to say, remove the orange peel from the orange – leaving the white pith, which is bitter tasting. I used a hand held rasp, but you can also use a vegetable peeler and chop the zest finely.

In a medium sauce pan, over medium heat, add a 15oz bag of fresh cranberries, 1 1/4 cup of powdered dextrose,  1 tsp. cinnamon,  zest of one orange and the juice of half of the orange.

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Bring to simmer and the berries will begin to pop, cook for 20 minutes or so. Add 1 tsp vanilla extract once the berries start to pop. If the sauce seems too thick, add 1/4 cup or so of water to thin it.  Allow to cool and chill. This is a great make ahead recipe! I think the flavors are even better a day or two later. This low FODMAP cranberry sauce is absolutely yummy with turkey! It is such a pretty color too!


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Low FODMAP Cranberry Sauce

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Homemade tangy cranberry sauce safe for fructose malabsorption. Bursting with fresh cranberries, orange zest and a touch of vanilla makes this is a perfect make ahead dish for your turkey dinner.

Ingredients

Scale

1 12 oz bag fresh cranberries

1 1/4 cup powdered dextrose

1 orange – zested and juice of half

1 tsp cinnamon

12 tsp pure vanilla extract (to taste)

1/4 cup water

Instructions

In a medium sauce pan over medium/low heat place fresh cranberries, powdered dextrose, cinnamon,  zest of one orange and the juice of half of the orange. 

Bring to simmer, the berries will begin to pop. Add vanilla extract once berries start to pop. Cook for 20 minutes or so.  If the mixture is a little too thick, add 1/4 cup or less/more of water to thin if necessary- depending on your preference.

Allow to cool and chill. This is a great make ahead recipe! I think the flavors are even better a day or two later.

  • Author: Karina K.
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