Low FODMAP Strawberry & Rhubarb Crumble
Ingredients
MAKE GLUTEN FREEServings:
Fruit Filling
130
fresh rhubarb
2
water
140
strawberries (fresh or frozen)
1.5
white sugar
1
corn starch*
Crumble Topping
50
gluten free cornflakes*
50
brown sugar (packed)
35
gluten free all purpose flour*
3
dried shredded coconut*
2
pumpkin seeds*
4
butter or dairy free spread (softened but not melted)*
Equipment
- roasting tray
- large deep oven dish
Low FODMAP Strawberry & Rhubarb Crumble
This low FODMAP strawberry and rhubarb crumble makes a great snack or delicious dessert.
This crumble contains a safe low FODMAP serve of fruit but you must divide it into the recommended number of servings. I normally divide it into slightly smaller servings so I don’t have too much sugar at once.The crumble is yummy by itself or you can serve it with low FODMAP ice cream or yoghurt.
This recipe is featured in The Gut Friendly Cookbook.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Fruit Filling
130
fresh rhubarb
2
water
140
strawberries (fresh or frozen)
1.5
white sugar
1
corn starch*
Crumble Topping
50
gluten free cornflakes*
50
brown sugar (packed)
35
gluten free all purpose flour*
3
dried shredded coconut*
2
pumpkin seeds*
4
butter or dairy free spread (softened but not melted)*
Equipment
- roasting tray
- large deep oven dish
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
425
Fat
22.2g
Saturates
5.7g
Protein
5.7g
Carbs
52.2g
Sugars
22.6g
Fibre
3.6g
Salt
0.3g
Iron
3.1mg
Calcium
79.7mg
Calories
425
Fat
22.2g
Saturates
5.7g
Protein
5.7g
Carbs
52.2g
Sugars
22.6g
Fibre
3.6g
Salt
0.3g
Iron
3.1mg
Calcium
79.7mg
Calories
425
Fat
22.2g
Saturates
5.7g
Protein
5.5g
Carbs
52.3g
Sugars
22.6g
Fibre
3.5g
Salt
0.3g
Iron
3.1mg
Calcium
79.2mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 200ºC (390ºF). Prepare the rhubarb by washing the stalks, removing any stringy pieces of the outside skin, then cut into small pieces. Place in a small, shallow roasting tray with two tablespoons of water. Sprinkle with one teaspoon of white sugar. Roast for ten minutes, until the rhubarb goes tender. Then remove and turn the oven down to 180ºC (355ºF).
- While the rhubarb roasts make the crumble in a large bowl. Crush the cornflakes into small bits (I used a plastic bag and my hands). Mix together the cornflakes, brown sugar, gluten free all purpose flour, shredded dried coconut, and pumpkin seeds. Soften the dairy free spread (olive oil spread or butter) slightly - do not melt it. Add the dairy free spread to the bowl and work into the mixture until it forms small crumbs, and there are no large lumps left.
- Transfer the rhubarb to an oven proof dish ( for 2 serves I use a 17cm by 10cm, or 7 inch by 4 inch dish) or scoop into individual ramekins. Add the strawberries (if the strawberries are large, cut into smaller pieces). I used frozen strawberries (you don't need to thaw them). Sprinkle with white sugar and corn starch. Spread the crumble topping evenly on top. Place the dish on a flat baking tray in case it boils over. Cook in the oven for about 15 to 20 minutes, or until the topping goes golden brown.
- Serve hot. This crumble is great by itself or served with low FODMAP vanilla ice cream or yoghurt and a couple of fresh strawberries on the side. I always divide this recipe into slightly smaller serves so I don't have too much sugar all at once!
Buying Tips
Check that the cornflour (corn starch) is made from maize and not wheat.
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Buy gluten free cornflakes that do not contain any high FODMAP ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Gluten Free Tips
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit 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
