Mixed Berry Kompot - Low FODMAP & Naturally Gluten Free

Have you got a BBQ coming up over summer? A birthday party that includes non-drinkers or kids? How about a brunch or a morning tea? Well, look no further than this mixed berry kompot for a delicious, crowd-pleasing, intolerance/allergen friendly drink.

Many people are familiar with "compote," which is a fruit-based, syrupy condiment that is lovely on pancakes, yoghurt, some savoury meals or even plain old toast. Anything goes, really. "Kompot," on the other hand, is less well known. It's an Eastern European drink that is made by brewing the fruit of your choice in a pot of water, adding sugar and, occasionally, spices. It can be enjoyed hot or cold, depending on the season, which is great, as I'll happily drink this year-round.

Evgeny doesn't really have a sweet tooth, so desserts have never been his thing. He does, however, make amazing kompot. Traditionally, he would have made it with apples and berries but, thanks to my "largely ornamental gut," (Thanks goes to The Katering Show for that gem) apples are out; luckily, though, chokos (aka chayote squash) work wonderfully as a LFM apple substitute in lots of dishes, including kompot, so you won't miss them. 

We were drinking our kompot hot over the winter but, given the sun has just started to make an appearance in Seattle, we've switched it out for chilled. It makes a delicious post-meal drink and a great mixer if you want to add a shot of vodka.

Oh and the bonus? NONE of the fruit needs to be wasted. What you strain from the kompot is a flavourful mix of stewed fruits that can be served on your favourite FODMAP friendly ice/nice cream, mixed through your porridge or turned into a pie or crumble. Just throw the lot into an oven/freezer safe dish, top with your favourite crumble mixture and freeze until you need a dessert that will knock the socks off your guests. 

Friendly Notes

  1. Processing methods can alter the FODMAP rating of a food. In determining an appropriate serving size, I was mindful of the fact that FODMAPs are water soluble, so some will leech into the water while the fruit is brewing, while the rest will be removed when the kompot is strained. The loss of the other fibre and nutrients from the flesh of the fruit could also change how the body handles FODMAPs.
    The totals of individual FODMAPs must also be taken into account; for example, as chokos, blueberries and raspberries become high in FOS in large serves, they must be combined when calculating FODMAP content. Luckily, strawberries contained no detectable FODMAPs according to Monash University.
    Considering that, counting chokos, blueberries and raspberries together, the fruit itself contains a minimum of 25 FODMAP friendly serves and allowing a lot of leeway for the potentially different behaviour of the FODMAPs in the strained liquid (even though some will have been removed with the fruit, we just don't know how much), I have halved the recommended serving size/doubled the number of serves that this batch of kompot will yield.
    This results in a minimum of 50 serves of 60 ml/0.5 cups (i.e. adding 3.0 L of water) but we found this too sweet; the 4.0 litres of water that we used will yield 66 serves of 60 ml. You could even water it down further (i.e. add 5.0 L, which would yield over 80 serves), which Ev does but I have a sweet tooth, so prefer to leave it as is. As always, with FODMAPs, portion size is key, so make sure you don't over-consume this beverage.
  2. Choko (aka chayote squash) is low FODMAP in 84 g serves but becomes higher in FOS in larger amounts. They can be hard to find in some locations, so please note that they are optional in this recipe. 
  3. Berries: 
    • Blueberries: 28 g serves are LFM, avoid serves as large as 60 g, which become high in FOS. 
    • Raspberries: 45 g serves are LFM, avoid serves as large as 90 g, which become high in FOS. 
    • Strawberries: 140 g serves are LFM, no FODMAPs were detected by Monash University. 
  4. Dextrose powder is glucose powder. Glucose/dextrose is not a FODMAP and the addition helps to further increase the glucose to fructose ratio of this beverage. If you wish, you could sub in up to 50% normal sugar.
  5. Rice malt/brown rice syrup mostly consists of a combination of glucose in mono, di and trisaccharide form and is LFM in 1 tbsp (28 g) serves. The 1 cup called for in this recipe gives 12 Aussie tablespoons, so is well and truly safe once divided up into the many serves this recipe yields. In terms of gluten, some brands are gluten free, others not - this is due to differing production methods. If you have to avoid gluten (in addition to wheat fructans), please check the product you buy to make sure it is gluten free. Read more here. I like to use Lundberg Brown Rice Syrup, which is also gluten free. 

Mixed Berry Kompot 

Servings: 66-80 | Serving size: 60 ml/0.5 cup | Time: 10 minutes active, 120 minutes inactive

Dietary Restrictions

Low FODMAP - Fructose Friendly - Gluten Free - Wheat Free - Dairy Free - Egg Free - Nut Free - Soy Free - Vegan

Ingredients

  • 680 g/1.5 lb choko - approximately 3 chokos, weigh them when you buy them (optional - exclude if you can't find them anywhere)
  • 1.36 kg/3 lbs mixed safe berries, fresh or frozen
    • I used: 700 g/1.5 lbs strawberries, 450 g/1 lb raspberries, 210 g/0.5 lb blueberries.
  • 1 cup dextrose powder or brown rice syrup (whatever you have on hand)
  • 4-5 L of water, divided
    • 3 L to boil the fruit
    • 1-2 L chilled, or more if you prefer it weaker, to add after straining

Method

Wash the fruit and cut the (optional) chokos and strawberries into 2 cm (~ 1 inch) cubes. Throw the lot into your largest pot, i.e. one that can hold 5-6 litres of fluid. If you don't have such a large pot, you can either halve the recipe, or separate it amongst smaller pots.

Add the sugar, dextrose powder and finally the water and give it a perfunctory mix. Turn your stove up to high heat and bring to the boil for a minute, before turning the heat down to low and letting the mixture simmer for an hour and a half. 

Take the pot off the heat, add the chilled water - after the first litre, taste the liquid and add more if it's too sweet for you-  and let it cool for 30 minutes (until the liquid is cool enough that it won't shatter any container in which you are planning to store it) before straining it into one large or many small containers. You now have kompot! How easy was that?

Store the kompot in the fridge for up to a week and enjoy hot or cold - we keep our drink dispenser in the fridge, at the front, so all we have to do is open the fridge, put a glass underneath and flip the lever.

You can add some of the strained fruit back into the kompot jars if you like to have "bits" in it but Ev doesn't, so ours is stored completely strained and I add either some of the strained fruit or fresh berries, depending what's on hand, when I want a glass. If you choose to add in the fruit, be mindful that it will increase the total FODMAP content of the drink, especially the fresh fruit, as it wasn't included in the initial calculation - so don't go overboard.

Enjoy! Don't forget to sign up to The Friendly Gourmand mailing list, so you never miss out on a new recipe or post. 

Love Nataliya. Xx

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