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1 small bag frozen organic strawberries, blueberries or raspberries (or a mixture – blueberries are low FODMAP in a 1/4 cup serving and are low histamine, raspberries are low FODMAP in 30 berries/60g)
2 TBSP coconut oil, ghee or butter
Honey to taste (optional)


Place the berries and ghee to sauce pan, cook at medium until fruit starts to soften and bubble. Lower heat to medium low and continue to cook until juice begins to thicken.

For a thicker compote, use a blender to puree about half of the fruit. This will also make it easier to digest.

This basic recipe can be adapted to any low FODMAP fruit that tastes good cooked. Throw some fruit in a pan, add your preferred fat and honey as needed.

Serve warm or chilled. Keeps in the refrigerator for about a week.


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