Caprese Sticks with a Balsamic Glaze – Low FODMAP, Fructose Friendly & Gluten Free

Caprese Sticks

If you’re after a quick canape/appetiser type dish that is also low FODMAP, then look no further. This classic combination needs no alterations – other than to watch out for over consumption – to be FODMAP friendly, which is awesomesauce.

This can also be turned into a tossed salad with small amounts of the Balsamic glaze drizzled on top. Just as delicious, with much less work.

FODMAP Notes

  1. Balsamic vinegar is low FODMAP in servings of 1 tbsp and contains moderate amounts of fructose in 2 tbsp. servings. As the glaze is reduced by half, so should these measurements. You don’t need much of the glaze, anyway.
  2. Cherry tomatoes are low FODMAP in servings of 1/2 a cup, so don’t consume more than four or five sticks is you are still figuring out your tolerances.
  3. Mozzarella cheese is lower in lactose, so small servings are permissible. Each stick should only have a very small amount – say, 1/2 a tsp. of cheese – so four to five sticks should still be okay.
  4. Basil is low FODMAP.
  5. Choose good toothpicks, so they don’t splinter in your mouth. Been there, done that.

Caprese Sticks with a Balsamic Glaze

Serves 16.

  • 1 large punnet of cherry tomatoes
  • 1 cup Mozzarella cheese
  • 1 cup lightly packed sweet basil leaves
  • 1 cup Balsamic vinegar
  • Toothpicks

Pour the Balsamic vinegar into a small saucepan and bring it to just below the boil, before reducing to s simmer. Watch it while it slowly reduces by a third to a half (stop at your desired consistency) and then take it off the heat immediately and pour into a ramekin.

Not much more than an hour or two before they’re required, cut the cherry toms in half, tear up the basil leaves and dice the Mozzarella cheese. Skewer them onto the toothpicks in the following order: top half of tomato, basil, cheese, bottom half of tomato.

Arrange however you’d like and refrigerate until 15 minutes before they’re served, to take the chill off.

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2 thoughts on “Caprese Sticks with a Balsamic Glaze – Low FODMAP, Fructose Friendly & Gluten Free

  1. Looks yummy… beware the balsamic reduction though… as it has been reduced, the fructose is more concentrated than normal. A low FODMAP dip might be a nice substitute if fructose is a huge trigger (I make tzatziki).

    • Thanks Ashleigh. πŸ™‚ Yes, you’re correct about the Balsamic glaze – I mention that in the FODMAP notes section. Tzatziki sounds lovely, too. Might have to give that a try.

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