Surprise! I am posting a bonus recipe this week. This low FODMAP Pineapple Sweet and Sour Sauce is an easy and family friendly recipe. It goes along perfectly with the recipe I will be posting this weekend: Coconut Chicken Strips! This sauce would also go great with tofu strips or stir fry. Want to stay up to date on all of the recipes I post? Join my weekly email newsletter! Just enter your name and email into the newsletter box in the sidebar and you’ll never miss a post. (Note: on a cellphone, the newsletter box may be below the post instead of to the side.)
Sometimes a meal or recipe can be perfectly rounded out by a great sauce or dip. Sadly, many store bought sauces and dips have high FODMAP ingredients added, such as garlic, onion, honey, etc. I used to really love plum sauce, but it typically has FODMAPs from both garlic and plum. This recipe is a great option for a low FODMAP and gluten-free dipping sauce.
It’s pretty quick to make and can be ready in about 5 minutes! They key to this sauce is to avoid lumps of cornstarch. It’s essential to fully mix the cornstarch into the pineapple juice before adding the other ingredients. Otherwise, you may end up with lumps of starch in your dip, ick!
I’m a big fan of pineapple and like adding a tablespoon of crushed pineapple to this dip. I actually think this sauce tastes way better than regular sweet and sour sauce because of the pineapple. If you aren’t as big a fan that’s okay. You can make this look more like a store-bought sweet and sour sauce by omitting the crushed pineapple.
It may seem weird that there is some savoury soy sauce or fish sauce in the recipe, but it really is key for balancing out the flavours. Without any soy or fish sauce it might taste a bit too sweet.
As I mentioned in my last recipe for Potato Wedges, I really love white vinegar and tangy foods. I like adding an extra 1/2 tablespoon of white vinegar to up the sour aspect of the sauce. I recommend tasting the sauce once it has thickened and adding more vinegar, sugar and/or soy/fish sauce until it tastes perfect to you.
Like many sauces and dips, this recipe isn’t super healthy. It’s a better option than store bought, but it still contains a fair amount of sugar. I recommend using just a small amount (around 1 tablespoon) per serving to boost the flavour of your meal.
Are you looking for support with managing digestive symptoms and/or the low FODMAP diet? My nutrition counselling and coaching services are available across Canada (via video messaging or phone). I am a registered dietitian with a Master’s of Public Health in Nutrition who specializes in digestion and practical healthy eating tips. Learn more about my services by clicking here.
I hope you enjoy this Low FODMAP Pineapple Sweet and Sour Sauce recipe!
Another great way to stay up to date on all of my blog posts is by following/liking my facebook page Lauren Renlund RD. I share all of my new blog posts, plus some of my favourite posts from other low FODMAP blogs.