Looking for some serious summer refreshment? Brace your taste buds for this magical low FODMAP rhubarb lemonade!
A few weeks ago, I was dorking around in my FODMAP Formula Community Facebook group and someone asked what the heck you're supposed to do with rhubarb.
Now, this is a legit question, because raw rhubarb is something to behold! But within a few hours, there were tons of suggestions on how to tame this bitter little stalk into something seriously tasty!
From low FODMAP crumbles, pies, and puddings to curd, crisps, and jellies! I was busy making a list of all the rhubarb-inspired treats I was going to make this summer when someone suggested rhubarb lemonade…
This one piqued my curiosity for sure! And lucky for you, my new BFF was kind enough to dig out the recipe for me! Because this stuff is actual magic!! Plus she said I can share it with you (thanks, friend!).
Here's how it works. First, you make the magic rhubarb lemonade syrup, then you mix 1 part syrup to 3 parts water (plain or sparkling based on your tummy) and, if circumstances allow, you throw in a shot of gin (because obviously)!
So if you want to shake up your hydration routine, I would definitely suggest this epic low FODMAP rhubarb lemonade as your official summer drink!
Keep it FODMAP friendly
This easy low FODMAP rhubarb lemonade will knock your socks off! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, rhubarb! According to Monash University, rhubarb doesn't contain any detectable FODMAPs. So this won't add anything to your FODMAP load.
We'll also be using lemon juice and lemon zest. Lemon zest isn't listed in the Monash app, but there are lots of Monash-certified recipes on the Monash FODMAP blog that use lemon zest in much larger quantities.
We'll be using 1.5 tsp of lemon zest for 10 servings of lemonade, so this won't add anything notable to your FODMAP load.
Monash has listed lemon juice as low FODMAP in servings of 1/2 a cup (135 g) per sitting. Servings of 3/4 cups (187 g) are high in the FODMAP fructan.
We'll be using 3/4 cups of lemon juice total, which works out to 18.75 g per serving. This is well within Monash's recommended range.
Last but not least, sugar. Sugar gets a bit of a bad wrap on the low FODMAP diet because it contains the F word (fructose). But, since sugars like granulated sugar, brown sugar, icing sugar, etc. are made of equal parts glucose and fructose, they are low FODMAP.
You can read more and sugar and the low FODMAP diet here.
You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in one cup of this recipe.
Fructose = 0
Lactose = 0
Fructan = 0.2
GOS = 0
Polyol = 0
Want to try this tasty recipe? Don't forget to save it for later!
Get fresh with this tasty low FODMAP rhubarb lemonade! Some assembly required!
- 4 cups rhubarb, chopped
- 3 cups water
- 1 + 1/2 cups granulated sugar
- 1 + 1/2 tbsp lemon zest
- 3/4 cup fresh lemon juice
- lots of ice
- 3/4 cup water or soda
- 30 ml gin *optional but highly encouraged!
- Combine the rhubarb, water, sugar, and lemon zest in a large saucepan. Bring the mixture to a boil. Then reduce the heat to medium-low and bring the mixture to a low simmer. Keep stirring until all of the sugar has dissolved and the rhubarb has cooked (about 10 minutes).
- Remove the pan from the burner and stir in the lemon juice. Strain the mixture through a fine-mesh sieve into a heat-proof bowl or dish. Press down on the solids with a wooden spoon to get all the tasty liquid.
- Allow the mixture to cool to room temperature. To serve, fill a glass with ice and serve using three parts water (or low FODMAP soda) to 1 part syrup. If you're feeling festive, you can also pop in 30 ml of gin.
Recommended low FODMAP serving – 1 cup rhubarb lemonade
Refrigerate any unused syrup in an airtight container for up to 5 days
- Prep Time: 10 min
- Cook Time: 15 min
- Category: drinks, cocktails, summer cocktails
- Method: stovetop
- Cuisine: American
- Serving Size: 1 glass
- Calories: 20
- Sugar: 1 g
- Sodium: 7 mg
- Fat: 0 g
- Saturated Fat: 0 g
- Unsaturated Fat: 0 g
- Trans Fat: 0 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Protein: 1 g
- Cholesterol: 0 mg
Keywords: Low FODMAP rhubarb lemonade, easy rhubarb lemonade, quick rhubarb lemonade
You might also like one of these:
- Low FODMAP Lemonade With the perfect blend of sweet and sour, this easy low FODMAP lemonade is the perfect way to stay cool this summer!
- Low FODMAP Twisted Tom Collins With a bright, fruity flavour and a pop of festive colour, this low FODMAP cocktail will be your next summer favourite!
- Low FODMAP Rosemary and Ginger Infused Water Has water left you feeling uninspired? Get fresh with this tasty low FODMAP rosemary and ginger-infused water!
If you like this post, don't forget to share it! Follow me on Instagram @fodmapformula for more FODMAP-friendly tips and recipes! Together we'll get the low FODMAP diet down to a science!