Low FODMAP Rhubarb Custard Cups
Ingredients
MAKE GLUTEN FREEServings:
Stewed Rhubarb
300
fresh rhubarb
40
raspberries (fresh or frozen)
Low FODMAP Custard
4
custard powder (not instant)*
1000
low FODMAP milk*
1.5
white sugar
1
vanilla extract (optional)
Low FODMAP Muesli
2
low FODMAP muesli*
Equipment
- large saucepan
- large mixing bowl
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).
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Stewed Rhubarb
300
fresh rhubarb
40
raspberries (fresh or frozen)
Low FODMAP Custard
4
custard powder (not instant)*
1000
low FODMAP milk*
1.5
white sugar
1
vanilla extract (optional)
Low FODMAP Muesli
2
low FODMAP muesli*
Equipment
- large saucepan
- large mixing bowl
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
431
Fat
13.8g
Saturates
3.4g
Protein
4.9g
Carbs
70.7g
Sugars
26.1g
Fibre
5g
Salt
0.3g
Iron
2.4mg
Calcium
405.3mg
Calories
358
Fat
14.6g
Saturates
3.9g
Protein
6.1g
Carbs
50.6g
Sugars
14.9g
Fibre
4.7g
Salt
0.4g
Iron
2.6mg
Calcium
570.3mg
Calories
438
Fat
14.6g
Saturates
3.7g
Protein
5.8g
Carbs
70.3g
Sugars
26.1g
Fibre
5g
Salt
0.3g
Iron
2.4mg
Calcium
405.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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!
Buying Tips
Buy a custard powder that does not include milk powder or whey powder. We used Edmonds Gluten Free Custard Powder which contained maize cornflour, colours (beta-carotene, riboflavin), salt and flavour. Or use our vanilla custard recipe.
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Either choose a low FODMAP muesli or make your own at home. Or try one of our low FODMAP muesli or granola recipes. You can find these in our premium recipe area.
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
There are no dairy free tips for this recipe.
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: 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 Hopk... Read More
