Easy banana, lime, orange and cardamom compote (FODMAP friendly, gluten free, vegan)

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This week I gathered a few limes from the garden. I have always struggled with my lime trees – lot of flowers but rarely bear any fruit. So my three little lime fruit this year were rather precious. I made a fruit compote with banana, lime, orange and cardamom.

Delicious for breakfast, served on toast –  just not enough of it. Hope my lime trees will be kind to me next year.

Banana, lime, orange and cardamom compote (low FODMAP, vegan, gluten free)

 

Recipe is as follows:

(Serves 3 as a FODMAP friendly recipe)

Ingredients

  • 1 lime, skin on, finely diced, remove pips , reserve any juice
  • 1 large orange, peeled, diced remove pips, reserve any juice
  • 1 large firm sugar banana, roughly diced
  • 2 tbsp sugar
  • 3 cardamom pods, split and take out the small seeds.

Method

  • Place lime and orange in a shallow bowl with any juice, add a little water otherwise; cover and cook in a microwave on high for 3 minutes until steaming hot; leave aside to cool slightly; add banana pieces, stir and cook for another 2 minutes; leave aside to cool slightly.
  • Transfer the fruits into a small saucepan; add sugar and cardamom seeds; simmer for 45 minutes on very low heat; leave aside to cool; refrigerate overnight.

 

FODMAP diet check list

Easy banana, lime, orange and cardamom compote (FODMAP friendly, gluten free, vegan)

Ingredient Quantity used in this recipe Monash University recommended serving size Implied serving
Lime 1 medium Whole limes were not tested by Monash University. Monash University tested lime juice and recommended a serving size of 1 teaspoon; the juice contains only trace amounts of FODMAPs. n/a
Orange 1 large (180g) 1 medium (navel orange), 130g 1.4
Banana 1 medium (112g) sugar banana, firm 1 firm sugar banana – 112g, or

½ ripe sugar banana – 56g, or

1/3 common banana, ripe – 33g

1
Sugar 2 tbsp. 1 tbsp. 2
Seeds in 3 cardamom pods ¼ tsp 1 tsp 1

Data last updated on 30 June 2017

 

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