Satisfying Low FODMAP Blueberry Crumble

During my undergrad, I had a professor, Professor Steinitz, who had a classroom tradition called "Foodie Friday." Every Friday, we got to sample a variety of unique and delicious dishes. My somewhat inexperienced palate was introduced to flavors from Indian-Spiced Lentil (Dal) Soup, roasted vegetables, and homemade hummus with pita bread.

This Satisfying Low FODMAP Blueberry Crumble is an adaptation of one of the recipes shared by Professor Steinitz on a Foodie Friday—one of my favorites. I love this recipe not only for its taste but also for the health benefits of its ingredients. Read on to learn more!

Ingredients

For the filling:

• 2 cups fresh or frozen blueberries

  Per the Monash FODMAP App, 1 cup of raw blueberries is considered low FODMAP. If you have one serving of this recipe, you will consume about 1/4 cup of blueberries. If fructose is not a bothersome FODMAP for you, feel free to use a variety of fruits in this recipe. Blueberries are one of the lower fructose-containing fruits, which is why they are used in this low FODMAP recipe.

• 2 tsp sugar

  Important for flavor!

• 2 tsp gluten-free flour

  Use regular flour if wheat fructans are not a trigger for your IBS symptoms. Otherwise, sticking to gluten-free flour is best. The flour helps thicken the delicious juices released from the fruit and provides structure for the bake.

• 2 tsp lemon juice

  The tartness from the lemon juice enhances the sweetness of the sugar and fruit—one of the secrets to the delicious taste of this bake!

For the topping:

• 1/2 cup rolled oats (processed in a gluten-free factory, if limiting fructan)

  Oats are a whole grain, which is great for heart and gut health. I love when nutritious foods also taste great!

• 1 tbsp sliced almonds or other nuts

  Almonds and other nuts contain healthy unsaturated fats that promote heart health and help satisfy hunger.

  
  

  Per the Monash FODMAP App, a low serving size of raw whole almonds is 10 nuts (0.42 ounces). One tablespoon of sliced almonds is about 0.4 ounces. Since this recipe yields 4 servings, each serving contains approximately 0.1 ounces of sliced almonds—well below the "low serve" threshold of 10 whole raw almonds.

• 1 1/2 tbsp gluten-free flour

  Helps bind the topping together and provides structure when baked.

• 2 tbsp brown sugar

• 1/4 tsp cinnamon

  Adds delicious flavor!

• 1 1/2 tbsp olive oil (or another vegetable oil)

  Olive oil is a healthy fat. If you don’t like its taste, you can opt for "light" olive oil, which has a milder flavor but the same nutritional benefits. You can also substitute with another vegetable oil like canola or soybean oil. This ingredient provides moisture and helps create the crumble texture.

Preparation

1. Preheat your oven to 400°F.

2. Lightly oil a 5 1/2 x 7-inch baking dish (or a similar small dish). If your dish is larger, consider doubling, tripling, or quadrupling the recipe. For a standard 9 x 13-inch dish, quadrupling is recommended.

3. In a mixing bowl, combine the filling ingredients: blueberries, sugar, gluten-free flour, and lemon juice. Mix well and pour into the prepared baking dish.

4. In the same mixing bowl, combine the topping ingredients: oats, almonds, gluten-free flour, brown sugar, cinnamon, and olive oil. Mix thoroughly and evenly spread over the fruit filling.

5. Bake for 20-25 minutes, or until the juices are bubbling and the topping is golden brown.

6. Enjoy as a dessert with a dollop of whipped cream, or have it for breakfast topped with lactose-free yogurt (or regular plain yogurt if you're not lactose-sensitive).

Enjoy your Satisfying Low FODMAP Blueberry Crumble!