Low FODMAP Rhubarb Compote
This delicious FODMAP-free rhubarb compote is perfect to go along side a bowl of yoghurt or as a base in a crumble.
Why not try it along with our delightful and creamy low FODMAP over night oats?
The compote
A compote consists of very few ingredients. Sugar, fruit and water is all it takes to make a great compote. You can try to mix up the compote a little bit by adding spices of your liking if you wish. Just make sure to check the FODMAP App to verify that it is still low FODMAP. Some suggestions would be to maybe add a touch of vanilla into this rhubarb compote, or even a bit of alcohol (Gin, Bourbon or maybe Cognac) if that is to your taste.
Rhubarb
It can be quite hard finding fruit to eat when following a low FODMAP diet. A surprising number of fruits are high in FODMAPS even in smaller servings sizes. This is why rhubarb is a fantastic fruit as it is naturally FODMAP free. Although it is absolutely delicious, it is also not an overly sweet fruit, which makes it a perfect breakfast companion.
Switching out the fruit
You can definitely make compotes out of all sorts of fruits. Berries (such as raspberries, blueberries and strawberries) are great for compotes too, and they are also a little more forgiving in the FODMAP department. Just keep to the limits Monash have given to keep it low FODMAP. If you do want to try to make a compote with different fruit you may need to adjust the amount of sugar depending on how sweet or sour the fruit is. You could, for example, add some lemon juice to balance out the sweetness if you try to make it with a sweeter fruit.
Keeping it sweet
You could even experiment and try using some different types of sugar to see what gives you the best result. Maybe you would prefer the taste of the compote if you used a brown sugar such as muscovado or demerara. I decided to simply go with normal caster sugar in this recipe to make sure that the rhubarb flavour gets the space it deserves. We personally haven’t tried to make a compote with any artificial sweeteners, but if you do give it a go, let us know how it turned out in the comments!
Low FODMAP Rhubarb Compote
Ingredients
- 350 Grams Rhubarb Stalks
- 60 Grams Sugar
- 35 ML Water
Instructions
- Cut the rhubarb stalks into 2 cm long bits
- Add Sugar, Water and Rhubarb to a pan and mix it around
- Cook on medium low heat for about 20 minutes until the rhubarb has gone soft and fallen apart
- Let it cool down and put it in a jar in the fridge, or use it as a fruit base in a crumble. The compote will keep refrigerated in an airtight container/jar for up to two weeks.
