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Low FODMAP Rhubarb & Berry Crumble

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 just like this Rhubarb & Berry Crumble

 

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.

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