If you’re missing applesauce (because apples are of course high FODMAP), this Low FODMAP No Apple Sauce will become one of your new favorite low FODMAP snacks!
Wondering what the secret ingredient is behind this low FODMAP No Apple Sauce? It’s a culinary treat that’s often treated like a fruit…when really, it’s actually a vegetable. Guessed rhubarb? You got it right! So really, this low FODMAP No Apple Sauce is actually Low FODMAP Rhubarb Sauce. And to top it off, I’ve got a great dairy free version of Crème Anglaise that adds to the deliciousness of this little dish.
What You’ll Need:
5 stalks or 1 1/2 cups rhubarb
1/4 cup water
1 tablespoon coconut palm sugar (or to taste)
1 medium banana
*Optional: a few mashed strawberries
Notes: for health reasons, I don’t recommend white or brown sugar (even though they are low FODMAP), but those may be substituted for coconut palm sugar if you are intolerant to coconut.
What You’ll Do:
- To get your Low FODMAP No Apple Sauce going, start by washing and peeling the skin off of your rhubarb. Then, cut the rhubarb into small pieces.
- Next, add the rhubarb and water to a medium size sauce pan over medium/low heat
- Mash the banana and add it to your sauce pan along with coconut palm sugar (to taste)
- Heat for about 8-10 minutes until the ingredients have melted together a bit
- Remove from heat and remove the excess water to thicken
- Blend with a hand mixer (or in a blender)
To Make Your Low FODMAP Creme Anglaise
What You’ll Need:
3 egg yolks
1 tsp vanilla extract
1 1/4 cup coconut whipping cream OR cold full fat coconut milk
1/4 cup pure maple syrup
What You’ll Do:
- Start by adding the coconut cream, pure maple syrup and vanilla extract to a medium sized sauce pan
- Warm the ingredients over medium-low heat and bring to a soft boil. Then, remove from heat.
- Add the 3 egg yolks to a large mixing bowl
- Gently pour the cream, maple syrup and vanilla mixture over the egg yolks
- Briskly whisk and then immediately return to the sauce pan
- Slowly heat until the mixture thickens
- Once thickened, remove from heat and allow it to cool
- Once cooled, top the rhubarb sauce with the crème anglaise
Eat the good stuff, feel like good stuff!
Healthy and delicious low FODMAP food ideas don’t have to be hard! Think of foods (like low FODMAP No Apple Sauce with Crème Anglaise or Low FODMAP Lemon Poppy Seed Cake) that you CAN enjoy instead of focusing on the foods you can’t. Change Your Meals, Change Your Life!!
Nutrition Information:
Makes 4 servings (about 1/2 cup)
51 calories, .25 grams fat, 14 grams carbohydrates, 1 grams fiber, 4 grams sugar, .75 grams protein
With Crème Anglaise
281 calories, 18 grams fat, 30 grams carbohydrates, 1 grams fiber, 17 grams sugar, 4 grams protein
Sounds delish. My nutritionist had me try Granny Smith Apples after the elimination phase. I am able to tolerate 1 small apple peeled, or a small dish of applesauce made from Granny Smith apples. She said they have less fructose than other apples. Worth a try. 🙂
That’s great to hear, Marci!