Low FODMAP Rhubarb Custard Cups
Low FODMAP Rhubarb Custard Cups
These delicious low FODMAP rhubarb custard cups make the perfect dessert or snack. The tanginess of the rhubarb is balanced by the sweetness of the custard and the crunch of low FODMAP muesli. You can find my low FODMAP recipe for low FODMAP muesli here. This recipe does contain fruit, so make sure you divide it evenly into the recommended number of serves.
Note on custard: Commercially made custard is listed as high FODMAP for lactose in the Monash Low FODMAP app. You can make your own low FODMAP custard at home using custard powder and a low FODMAP milk. Avoid using instant custard powder that has milk based ingredients as these will contain higher levels of lactose (see buying tips for more info).
Ingredients
Make gluten freeStewed Rhubarb
Low FODMAP Custard
custard powder (not instant)
FODMAP
Choose a custard powder that does not contain milk powder or whey powder. Alternatively, you can make our easy vanilla custard.
low FODMAP milk
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk (limit to 1 cup), macadamia milk, quinoa milk (limit to 1 cup), rice milk (limit to 200 ml), soy milk made from soy protein (not whole or hulled soybeans) and UHT coconut milk in a carton (limit to ¾ cup).
Check that your milk does not contain high FODMAP ingredients such as inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses or honey.
If choosing a dairy free milk alternative, select one that provides at least 120 mg of calcium and 3 g of protein per 100 ml (this information is listed in the nutrition information panel).
Low FODMAP Muesli
low FODMAP muesli/granola
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
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Learn moreMethod
- Weigh and then chop the rhubarb. Place the rhubarb and raspberries in a small saucepan and cover with warm water. Place over medium heat and bring to a gentle simmer. Allow to simmer for about 10 minutes or until the rhubarb is soft. Drain off most of the excess liquid using a sieve. Then return the fruit to the saucepan and mash.
- While the rhubarb stews, make the custard. Check the directions on your custard powder box and adjust the following directions as needed. Here is how I made my custard: place the custard powder, low FODMAP milk, and white sugar into a large microwave proof bowl. Whisk until smooth. Then whisk in the rest of the low FODMAP milk. Cook in the microwave on high for 2 minutes, then stir, cook in 1 to 2 minute increments until the custard is thick (stir after each time period). Taste the custard and stir through the vanilla essence if needed.
- Layer the low FODMAP muesli, custard and stewed rhubarb into cups.
- Serve immediately. Enjoy!
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Hannah Hunter (RD)
Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopkin... Read more
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