Greengage Compote

I seen these little greengage fruits in the supermarket and, to be honest, I had never heard of them or seen them before! So I got investigating. Greengages are a type of plum which are in season in the UK in August and September (1 ). They contain a stone inside them, so be careful not to put a whole one in your mouth!

My next test was to find out how you eat them. I initially tried eating one raw, as advised by some online blogs. However, the taste was so sharp, I decided to make them into a greengage compote.

Greengage Compote Recipe


 Ingredients (serves at 4-6)

  • 2 tablespoons of honey
  • 8 greengages
  • 1 squeeze of lemon juice


  1. Place all ingredients in a pan and simmer stirring continuously for 6-7 minutes.
  2. Add more water if needed.
  3. Serve with natural yoghurt (this balances out the flavour).

Are They OK For Those With IBS?

If you are on the low FODMAP restriction phase then, no greengages are not good for you because they are a plum and plums are high in FODMAPs – both oligosaccharides and polyols. Not only this, but the above recipe uses honey which is high in fructose.

If, however, you are passed the reintroduction phase and these FODMAP groups are OK for you then eat away (just don’t forget to change the honey in the above recipe for maple syrup if fructose causes you problems).

If you have IBS and are not doing the low FODMAP diet then there is no reason why you shouldn’t try these little fruits.

Are They OK For PCOS?

Yes! All fruit in moderation is fine for those with PCOS and greengages are no different. The compote, however, is high in natural sugar so portion size would have to be restricted to just a couple of teaspoons. This is actually a perfect amount to flavour natural yoghurt.

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