Low FODMAP Blueberry Crumble Slice
Ingredients
MAKE GLUTEN FREEMakes 15 servings
Crumble Base
156
white sugar
420
gluten free self raising flour*
0.25
salt
0.5
ground cinnamon*
1
guar gum (or xanthan gum) (optional)*
250
butter or dairy free spread*
1
large egg
Crumble Filling
52
white sugar
445
blueberries (fresh or frozen)
3
corn starch*
Equipment
- baking tin 20cm by 30cm (12 inch by 8 inch)
Low FODMAP Blueberry Crumble Slice
This blueberry crumble slice is just so yummy – no one will be able to tell it’s low FODMAP, gluten and dairy free!
This slice is perfect as a dessert or afternoon treat. I recommend serving it warm with low FODMAP ice cream.
This slice can be popped in the freezer and saved for a later date.
This recipe is featured in The Gut Friendly Cookbook.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 15
Crumble Base
156
white sugar
420
gluten free self raising flour*
0.25
salt
0.5
ground cinnamon*
1
guar gum (or xanthan gum) (optional)*
250
butter or dairy free spread*
1
large egg
Crumble Filling
52
white sugar
445
blueberries (fresh or frozen)
3
corn starch*
Equipment
- baking tin 20cm by 30cm (12 inch by 8 inch)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
307
Fat
13.9g
Saturates
2.1g
Protein
2.6g
Carbs
42.1g
Sugars
17.7g
Fibre
1g
Salt
0.2g
Iron
0.7mg
Calcium
40.8mg
Calories
307
Fat
13.9g
Saturates
2.1g
Protein
2.6g
Carbs
42.1g
Sugars
17.7g
Fibre
1g
Salt
0.2g
Iron
0.7mg
Calcium
40.8mg
Calories
307
Fat
13.9g
Saturates
2.1g
Protein
2.6g
Carbs
42.1g
Sugars
17.7g
Fibre
1g
Salt
0.2g
Iron
0.7mg
Calcium
40.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 180°C (350ºF) bake function. Grease a 20 x 30cm (7.9 inch by 11.8 inch) baking pan. If you want you can line the pan with baking paper.
- Place 3/4 cup of sugar, 3 cups of gluten free self rising flour, salt and ground cinnamon into a medium sized bowl. Mix well. If using guar gum (or xantham) then add it now. The gum will help the mixture be less crumbly but you don't have to use it. Mix the gum through the dry ingredients.
- Lightly beat the egg in a small bowl. Place the dairy free spread (olive oil spread or butter) in a bowl and soften slightly in the microwave (you want it soft to touch but not melted). Pour the soft dairy free spread spread and the egg into the dry ingredients. Blend using a fork until the wet ingredients have absorbed into the dry ingredients. Then rub the mixture between your fingers until it turns into quite large moist crumbs.
- Pat half of the mixture into the pan. It needs to be pressed in firmly until the dough forms a smooth layer.
- Add the blueberries evenly to the baking pan until they cover the dough. In a small bowl mix together the 3 teaspoons of corn starch and 1/4 cup of sugar. Then evenly sprinkle the sugar mixture on top.
- Crumble the remaining dough over the blueberry mixture.
- Bake in the oven for 30 minutes or until top is slightly golden. Let the slice cool before cutting it into 15 pieces. Serve warm with a side of low FODMAP icecream. This slice also freezes well.
Buying Tips
Check that the cornflour (corn starch) is made from maize and not wheat.
Guar gum or xanthan gum help gluten free baking to stick together and rise. They are often found in the gluten free section of the supermarket or in a health food store.
Make sure the self raising flour is gluten free. We used one made from a mixture of rice flour, maize starch, tapioca starch, sugar, raising agents (450, 500), vegetable gum (Xanthan).
Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: 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
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
