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Low FODMAP Rhubarb & Berry Crumble – Recipe ReDux

November 1,2018

The silly season is in full swing, there are parties, food, presents, decorations and Christmas carols.

​I love the hustle and bustle of this time of year, although I do find that its easy to go over the top on FODMAPs, without even realising it. There are, however, a few useful strategies that can help enjoy the festive season without overdoing the FODMAP load.

When it comes to food I have three key strategies:

  1. Keep the food I eat outside of parties low fodmap – this will allow more room to move when I am out at a function.
  2. Know my key triggers – for me that’s Wheat, Onion and dairy. If I can avoid these I know any symptom flare will be much more manageable.
  3. Take a dish that I know is safe to eat.

If you want to read more about balancing FODMAPs and the silly season, Alana from A Little Bit Yummy has written a great article on mindful eating and how it can help to manage IBS at this time of year. You can access this here .

Of course, this months Recipe ReDux is on topic too and I thought it would be the perfect opportunity to share my Low FODMAP Rhubarb & Berry Crumble.

Trimming the Table

“The holiday baking season is upon us. Time to pull out all the stops. Show us the healthy holiday dessert you will be sharing with family and friends this season.”

Low FODMAP Rhubarb & Berry Crumble

Serves: 6
Prep time: 10 minutes
Cooking time: 45 minutes

Ingredients

  • 3 cups bunch of diced rhubarb
  • 1 ½ cups sliced strawberries
  • ½ cup blueberries
  • 2 tablespoons lemon juice
  • ½ teaspoon ground cinnamon
  • Lactose free vanilla ice-cream, to serve
  • Crumble topping
  • 1½ cups (225g) low fodmap gluten free flour (I use bob’s red mill 1:1 baking flour)
  • ¾ cup brown sugar
  • 1 teaspoon ground cinnamon
  • ½ cup (90g) rolled buckwheat (you could also use rolled oats or quinoa flakes)
  • ½ cup chopped walnuts
  • 1 Tablespoon psyllium husk
  • 225g unsalted butter, melted

Method

  1. Preheat oven to 180°C (350°F). Place the rhubarb, berries, sugar, lemon juice and cinnamon in a large bowl and mix to combine. Transfer to a 1.5-litre-capacity ovenproof dish.
  2. To make the crumble topping, place the flour, sugar, cinnamon, oats, nuts, psyllium husk and butter in a large bowl and mix until just combined.
  3. Spoon the crumble mixture over the rhubarb and berries and place the dish on a large baking tray. Bake for 40–45 minutes, or until the crumble is golden and the rhubarb is soft. Serve with lactose free vanilla ice-cream.

As the first and only recipe challenge founded by registered dietitians, The Recipe ReDux aims to inspire the food lover in every healthy eater and inspire the healthy eater in every food lover. Thank you for visiting. We hope you enjoy!
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