Sweet & Spicy Cranberry Chutney (Low FODMAP, GF, Vegan)

If you suffer from SIBO and/or food sensitivities, chances are that you have already started planning your low FODMAP Thanksgiving menu.  Or at least you’ve thought about it.

Social gatherings can be challenging when you have food sensitivities.  Especially if your family members and friends are not understanding of your food restrictions.

I am extremely grateful to have family and friends who are supportive and take my needs into consideration.  But it wasn’t always this way.  And I still get the occasional eye roll.

I still remember the Thanksgiving where I felt like I couldn’t eat anything.  It wasn’t fun.

Over the past five years of my food sensitivity journey, I’ve expanded my collection of crowd-pleasing recipes that happen to be easy on the tummy.

I’m excited to share one of these crowd-pleasers with you today.

SPICES FOR FLAVOR

I am a big fan of recipes with lots of flavor.  And this low FODMAP cranberry chutney doesn’t disappoint.  It’s loaded with cumin, cayenne, cinnamon, and nutmeg for a perfect combo of sweet and savory.

Not only do spices add lots of flavor to your food, but they allow you to cut down on ingredients such as sugar & salt, without compromising flavor.

HEALTH BENEFITS OF CRANBERRIES

I wrote an extensive post about the health benefits of cranberries in my Sugar-Free Cranberry Pecan Scuffins post.

But let me give you some highlights:

• Great source of antioxidants known as polyphenols
• Rich in vitamin C, manganese, fiber, vitamin E, vitamin K, copper, and vitamin B5
• May benefit the following health conditions:
  • H pylori
  • High cholesterol
  • Metabolic syndrome
  • Urinary tract infections

Sweet & Spicy Cranberry Chutney (Low FODMAP, GF, Vegan)

 

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Prep time

1 min

Cook time

15 mins

Total time

16 mins

 

A flavor-packed, lower sugar alternative to your traditional Thanksgiving cranberry sauce.

Author: Riley Wimminger

Recipe type: Sauce

Cuisine: Thanksgiving

Serves: 8

Ingredients

• 12 ounces fresh cranberries
• ¼ cup balsamic vinegar (low FODMAP at 1 tablespoon serving size or less)
• 2 tablespoons fresh orange juice (low FODMAP at ½ cup or less)
• ½ teaspoon orange zest (optional)
• ½ cup coconut sugar (or sub cane sugar)
• 1 teaspoon cumin
• 1 teaspoon cayenne
• 1 teaspoon cinnamon
• 1 teaspoon nutmeg

Instructions

1. In a medium saucepan, bring cranberries, balsamic vinegar, orange juice, orange zest (if using), and coconut sugar to a boil.
2. Reduce to a simmer and allow to cook about 10-15 minutes or until it begins to thicken.
3. Turn off heat. Stir in cumin, cayenne, cinnamon, and nutmeg.
4. Allow to sit 20 mins for flavors to distribute.

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