Dessert is often a meal that is overlooked in low FODMAP recipe books. Although desserts are what we like to call ‘sometimes’ foods, they are also a very important aspect of any sustainable diet. We hope that instead of telling you that a low FODMAP diet is a flavourless one, we can show you through this delicious low FODMAP berry burst crumble.
In typical fruit crumble recipes, you’ll find that foods such as apple, plain flour & golden syrup are used. These are high FODMAP ingredients that people with IBS aim to avoid. Since the use of these foods render most traditional crumble recipes off limits, we’ve taken the thinking power out of creating a low FODMAP crumble for you and done it ourselves!
Our low FODMAP crumble contains both strawberries and rhubarb, both fruits tested low FODMAPs. When paired together, they create delicious ‘berry bursts’ on your palate! The ‘crumble’ topping is very easy to make and features the White Wings Gluten Free Plain Flour. Using their expertise in flour, White Wings has developed a FODMAP Friendly certified non-gluten flour great for individuals on a gluten free diet. It is great for making biscuits, cakes, muffins, pancakes, white sauces and lots more. White Wings products are sold across Australia through major supermarket chains such as Coles and Woolworths and independent food stores.
This low FODMAP berry burst crumble is a perfect winter warming dessert, and as it only takes 20 minutes to prepare could be whipped up very quickly on the weekday. If you’re feeling extra luxurious, you may like to add a scoop of lactose-free ice cream or yoghurt. This crumble could also be enjoyed as a sweet breakfast every once in a while.
Low FODMAP Berry Burst Crumble
Prep time: 20 minutes
Cook time: 30 minutes
For the filling:
1. 500g rhubarb, trimmed and chopped
2. 400g medium-sized strawberries (use frozen if not in season)
3. ½ cup of white sugar
4. ½ teaspoon of cinnamon
5. 1.5 tablespoons of corn starch
6. 1 teaspoon of lemon juice
7. 1 teaspoon pure vanilla extract
For the crumble:
1. 90g unsalted butter
2. ¾ cup light brown sugar, firmly packed
3. ½ cup of rolled oats, use certified gluten free if Coeliac
4. ¼ teaspoon cinnamon
5. Sprinkle of salt
6. ½ cup of White Wings Gluten Free Plain Flour
If you can’t source the White Wings Gluten Free Plain Flour, use any gluten free plain four.
1. Preheat the oven to 200° Line a glass or ceramic dish with cooking spray and set aside.
2. Bring the rhubarb, strawberries, white sugar and cinnamon together in a medium saucepan and stir to combine over medium heat. Stir until the fruit begins to simmer and the juices start to come out of the fruit.
3. While this is happening, whisk together the corn starch, lemon juice and vanilla extract together in a small bowl.
4. Add the corn starch mixture to the hot fruit and simmer together for a few minutes while continuously stirring. Transfer this mixture to the prepared dish.
5. For the topping, melt the butter in the microwave or a saucepan and transfer to a medium-sized mixing bowl. Whisk in the brown sugar and then whisk the flour, oats, cinnamon and salt. Use a spatula to help form clumps. Scatter this topping evenly over the fruit filling.
6. Bake the crumble for around 30 minutes, or until the topping looks golden.
This crumble is low FODMAP when divided into 10 serves. As with any dessert, it is good to know your portion sizes and ensure that you’re not consuming more than what is considered a low FODMAP serve
Written by: Charlotte Barber (Student Nutritionist)
Reviewed by: Sotiria Karatsas (APD)