Pineapple is one of the low FODMAP fruit options that can be eaten in a generous serving. While I like fresh pineapple, my mouth goes tingly if I eat a decent amount. Yet when it’s cooked (or canned), this doesn’t happen. So when the pineapple in my fruit bowl was asking to be used, I cooked it up and caramelised it, creating this delicious treat. And this is what resulted… Low FODMAP Caramelised Pineapple with Fresh Mint.
Let’s talk FODMAPs
Fresh pineapple is low FODMAP at a serving size of 140g or 1 cup of chopped pineapple. However larger servings of 200g are moderate in fructans and best avoided during the elimination phase. But this means that you can still have a good serving of pineapple without worrying about FODMAPs. And this recipe is well within FODMAP limits, since you’ll be having 100g of pineapple per serve.
Now, when you caramelise fruit, you need to add sugar and butter. In this recipe I’ve used brown sugar because its natural caramel flavour means you don’t need to use as much. And it’s also low FODMAP. Instead of butter, I’ve used Nuttelex Buttery, a dairy-free margarine. But you could use regular butter if you tolerate dairy okay, since butter is low FODMAP. I haven’t used much of these per serve though… only 1 tsp of ‘butter’ and 1 tsp of sugar, so they won’t aggravate the gut.
The last consideration for FODMAPs is how you serve the caramelised pineapple. I’ve served it with coconut yoghurt, but only a dollop or two. A 125g serve of coconut yoghurt is low FODMAP, provided there’s no inulin or other high FODMAP ingredients added. But coconut yoghurt is quite high in fat, so sticking to smaller amounts is better if your gut is irritated by fatty foods.
And mint is low FODMAP, as most fresh herbs are, so no problems there.
All the ways you can enjoy this caramelised pineapple with fresh mint
First, let’s talk about the flavours so you know what you’ll be eating
This recipe makes an absolutely delicious and somewhat luxurious way to eat fruit. I mean, most fruit doesn’t need sugar or fat to make it taste good. But since there’s only 1 tsp of sugar and 1 tsp of ‘butter’ per serve, it’s not a lot of luxury – just enough.
In terms of flavour, you’ve still got the delicious tropical tones of pineapple – there’s no getting rid of that. But you also get a touch of richness and sweetness from the caramel sauce that forms when the juices of the cooked pineapple blend with the sugar and butter. Which is then rounded out nicely by a refreshing burst of mint.
Now, here’s how you can enjoy it
As a dessert: This caramelised pineapple makes a lovely, yet simple and fuss-free dessert. Serve it with a dollop or two of coconut yoghurt and there’s enough to satisfy a sweet tooth, without overindulging.
As a snack: While this is slightly less healthy than basic fruit and yoghurt, it’s not that different. So you can make a batch and serve it later for snacks without worrying about overdoing it. But if you’re using leftovers, bring them to room temperature or heat gently so the caramel sauce liquefies. To make the snack more filling, you can serve it with a larger amount of yoghurt. And if you can tolerate dairy, try using lactose-free plain yoghurt instead of coconut yoghurt so you can get a good serve of calcium while you’re at it.
On top of cereal or porridge: Like using leftovers for a snack, it’s best to gently warm the caramelised pineapple before adding to cereal. Although this isn’t a problem when topping porridge, since the heat of the porridge will warm it back up.
As a fruit crumble: You can use the caramelised pineapple as a crumble base. But if you’re going to top it with crumble mixture that requires cooking in the oven, keep the mint aside until just before serving. Otherwise the mint will go brown in the oven and loose its flavour. But if you’d like to make a ‘cheat’s crumble’, then make the recipe as is and top with a crunchy low FODMAP muesli or granola. This Maple Macadamia Stovetop Granola would be an awesome topping.
As a pie filling: Make your favourite low FODMAP pie shell and bake it until crispy. Add a layer of coconut yoghurt to the pie shell, then top with the caramelised pineapple. Doing it in this order will stop the caramel sauce from making the base soggy. But you’ll still need to serve it immediately because the liquid will begin to seep through. Or for a more tropical combo, you could use this Tangy Lemon Curd instead of the coconut yoghurt.
Delicious tropical tones of pineapple, richness and sweetness from the caramel sauce, plus a refreshing burst of mint. You’ll love this low FODMAP Caramelised Pineapple.
- 400g fresh pineapple, after trimming (I used a mini pineapple that weighed 690g before trimming)
- 1 tbsp Nuttelex (or butter if you can tolerate dairy)
- 1 tbsp (packed) brown sugar
- 10 large mint leaves, shredded finely
- To serve: coconut yoghurt, if desired
- Trim the pineapple by removing the skin with a sharp knife. Cut the pineapple into 8 wedges, lengthwise. Remove the core from each wedge and then cut into pieces.
- Melt the Nuttelex (or butter) in a frying pan over medium heat. Add the chopped pineapple and coat in the margarine/butter. Arrange in a single layer across the pan and cook for about 7 minutes, stirring occasionally, until the pineapple has softened and started to brown.
- Reduce the heat to low. Add the brown sugar and stir for 1 minute until the sugar dissolves and caramelises. Be careful with this step because the heat can cause the sugar to spit, and this will burn you if it touches your skin.
- Remove the pan from the heat and allow to cool for at least a few minutes. Mix in the shredded mint leaves. Divide into 4 portions and serve with a dollop or two of coconut yoghurt, if desired.
- This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
- This recipe is naturally gluten-free, dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
- When choosing a yoghurt, make sure that it doesn’t contain inulin or other high FODMAP ingredients. If you can tolerate dairy, you can use a lactose-free yoghurt instead of the coconut yoghurt.
Low FODMAP Portion
- Serving Size: 1/4 of the recipe