Are you following a low FODMAP diet and craving something sweet? Don't despair! Many delicious desserts can be enjoyed without triggering digestive discomfort. This recipe for Low FODMAP Apple Crumble is a perfect example of how you can indulge your sweet tooth while staying true to your dietary needs. It's a simple, healthy, and satisfying treat that's perfect for a cozy night in or a special occasion. This recipe is packed with flavour and will become a staple in your low FODMAP cookbook. Let's get baking!
Ingredients:
This recipe is designed to be easily adaptable to your preferences and available low FODMAP ingredients.
For the Apple Filling:
- 2 medium-sized apples (such as Pink Lady or Granny Smith), peeled, cored, and diced (ensure they are low FODMAP approved portion sizes, check a low FODMAP app for guidance).
- 1 tablespoon lemon juice
- 1 tablespoon gluten-free rolled oats (certified gluten-free)
- 1 teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
- 2 tablespoons maple syrup or other low FODMAP sweetener (such as rice malt syrup)
For the Crumble Topping:
- ½ cup gluten-free rolled oats (certified gluten-free)
- ¼ cup almond flour
- 2 tablespoons brown rice flour
- ¼ teaspoon ground cinnamon
- 4 tablespoons cold unsalted butter, cubed
- 2 tablespoons maple syrup or other low FODMAP sweetener
Step-by-Step Instructions:
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Preheat your oven: Preheat your oven to 375°F (190°C). Grease a small oven-safe dish (approximately 8 inches).
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Prepare the apple filling: In a medium bowl, gently toss the diced apples with lemon juice, gluten-free oats, cinnamon, nutmeg, and maple syrup. Make sure the apples are well coated.
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Make the crumble topping: In a separate bowl, combine the gluten-free oats, almond flour, brown rice flour, and cinnamon. Cut in the cold butter using a pastry blender or your fingertips until the mixture resembles coarse crumbs. Stir in the maple syrup.
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Assemble the crumble: Pour the apple filling into the prepared baking dish. Sprinkle the crumble topping evenly over the apples.
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Bake: Bake for 30-35 minutes, or until the topping is golden brown and the apples are tender. If the topping is browning too quickly, loosely cover the dish with aluminum foil.
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Cool and serve: Let the crumble cool slightly before serving. Enjoy warm, perhaps with a dollop of lactose-free vanilla yogurt or a scoop of low FODMAP ice cream (check labels carefully!).
Cooking Tips for Low FODMAP Success:
- Choose your apples wisely: Not all apples are created equal when it comes to FODMAPs. Stick to low FODMAP varieties and ensure you're consuming a portion size that aligns with your dietary needs.
- Use certified gluten-free oats: This is crucial if you have celiac disease or a gluten sensitivity.
- Don't overbake: Overbaking can result in a dry crumble. Keep a close eye on it and remove it from the oven as soon as the topping is golden brown.
- Get creative with toppings: Experiment with different low FODMAP spices and sweeteners to customize the flavor to your liking.
Delicious Variations:
- Berry Crumble: Substitute the apples with a mix of low FODMAP berries, such as blueberries or raspberries.
- Peach Crumble: Use ripe, low FODMAP peaches instead of apples.
- Spiced Crumble: Add a pinch of ginger or cardamom to the crumble topping for an extra layer of warmth and flavor.
Nutritional Information (Approximate per serving):
Please note that the nutritional information is an estimate and may vary depending on the specific ingredients used. It is always best to calculate your own nutritional information using a nutrition calculator and the exact ingredients you used.
This recipe provides a delicious and healthy dessert option that is suitable for those following a low FODMAP diet. It’s a fantastic example of how you can enjoy sweet treats without compromising your digestive health. Enjoy!