Low FODMAP Cranberry Orange Chutney

I love tart cranberries when they are in season. It is so fun to make things with them. This year for Thanksgiving, I made this cranberry orange chutney to go with the lamb rib roast. Since 1 tablespoon of dried cranberries are fine for the low FODMAP diet, I felt that a few more fresh cranberries would be okay. Serving sizes really matter on the low FODMAP diet.

Serves 8 to 10

Ingredients

  • 2 cups fresh or frozen cranberries
  • 2 fresh navel oranges
  • 2 tablespoons grated fresh ginger
  • 1 teaspoon garam masala
  • 1/2 teaspoon cardamom 
  • 1/4 teaspoon salt
  • 1/4 cup sugar

Tools:

Medium size sauce pan, wooden spoon, soup spoon, microplane grater, knife, cutting board

Instructions

  1. Peel the ginger with a spoon or knife. Grate the ginger using the microplane grater over the sauce pan. If you don’t have a microplane grater, you can finely chop the ginger.
  2. If the oranges don’t have wax or pesticides on them, you can use the microplane grater to zest the oranges into the sauce pan. This is optional.
  3. Segment the oranges and put the segments into the sauce pan. Squeeze remainder of the oranges over the sauce pan to get the rest of the juice. (How to segment an orange – Step by step – Recipes – Waitrose.com)
  4. Add the cranberries, garam masala, cardamom, salt, and sugar to the sauce pan. Stir with the wooden spoon to mix everything together.
  5. Place sauce pan over medium heat. Stir frequently until the cranberries cook down to a thick sauce.
  6. Remove from heat and serve warm.

Notes:

If you don’t have garam masala, put in 1/4 teaspoon coriander, 1/4 teaspoon cinnamon, 1/4 teaspoon powdered ginger, 1/8 teaspoon cloves, 1/8 teaspoon nutmeg, and a few grinds of fresh black pepper.

This would make a great filling for hand pies as well.

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