Subscribe and Save 15% on every order
FREE SHIPPING ON ALL DOMESTIC ORDERS $75+

Blueberry Strawberry Crisp with Coconut Pumpkin Seed Topping (Low-FODMAP)

Print

I LOVE summertime fruits, especially berries. Fortunately, they are low-FODMAP, so when I’m craving something sweet, they are a great option. Fruit crisps, to me, are the most perfect comfort food dessert! Oats, butter, brown sugar and cinnamon are definitely good starters but I perked up the crisp with some coconut and pumpkin seeds too.

Further Food Nutritionist Commentary:

What a fantastic low-FODMAP recipe! I love that it contains a substantial amount of fiber which is often missing from a low-FODMAP diet. Adding the pumpkin seeds and coconut flakes is great for flavor and healthy fats. Sprinkling chia seeds on top is another way to boost the fiber and fat content of this recipe while keeping it low-FODMAP.

By Pegah Jalali, MS, RD
array(3) { [0]=> array(3) { ["thumb"]=> string(75) "https://www.furtherfood.com/wp-content/uploads/2015/02/IMG_5603-150x150.jpg" ["full"]=> string(67) "https://www.furtherfood.com/wp-content/uploads/2015/02/IMG_5603.jpg" ["attachment_id"]=> string(4) "3056" } [1]=> array(3) { ["thumb"]=> string(77) "https://www.furtherfood.com/wp-content/uploads/2015/02/IMG_5743-2-150x150.jpg" ["full"]=> string(69) "https://www.furtherfood.com/wp-content/uploads/2015/02/IMG_5743-2.jpg" ["attachment_id"]=> string(4) "3059" } [2]=> array(3) { ["thumb"]=> string(75) "https://www.furtherfood.com/wp-content/uploads/2015/02/IMG_5730-150x150.jpg" ["full"]=> string(67) "https://www.furtherfood.com/wp-content/uploads/2015/02/IMG_5730.jpg" ["attachment_id"]=> string(4) "3055" } }

Blueberry Strawberry Crisp with Coconut Pumpkin Seed Topping (Low-FODMAP)

  • Prep Time:10 mins
  • Cook Time:35 mins
  • Servings: 2

Ingredients

Filling:

1 cup blueberries

1 cup strawberries (hulled and cut in bite size pieces)

1 teaspoon sugar

juice of half a fresh lemon

sprinkle of corn starch

 

Topping:

1/4 cup gluten-free flour (I use oat flour for low-FODMAP diet)

1/3 cup brown sugar

4 tablespoons butter (cold)

2/3 cup old-fashioned oats

dash of cinnamon

2 tablespoons hulled pumpkin seeds

1-2 tablespoons shredded coconut

Instructions

  1. Preheat oven to 350 degrees F.
  2. Add berries to small casserole dish.
  3. Sprinkle with sugar, lemon juice and cornstarch, stirring to incorporate.
  4. Set aside.
  5. In medium bowl, add oat flour, brown sugar and butter. Using a pastry cutter or fork, mix into crumb-like texture.
  6. Add in oats, cinnamon, pumpkin seeds and coconut to mixture.
  7. Sprinkle crisp topping on top of berry mixture.
  8. Bake for 35 minutes until fruit is bubbling and topping is lightly browned.
Preheat oven to 350 degrees F. Add berries to small casserole dish. Sprinkle with sugar, lemon juice and cornstarch, stirring to incorporate. Set aside. In medium bowl, add oat flour, brown sugar and butter. Using a pastry cutter or fork, mix into crumb-like texture. Add in oats, cinnamon, pumpkin seeds and coconut to mixture. Sprinkle crisp topping on top of berry mixture. Bake for 35 minutes until fruit is bubbling and topping is lightly browned.

Nutrition Information

Per Serving:  Calories: 430; Total Fat: 21g; Saturated Fat: 12g; Monounsaturated Fat: 4g; Polyunsaturated Fat: 1g; Cholesterol: 41mg; Sodium: 121mg; Potassium: 2376mg; Carbohydrate: 58g; Fiber: 5g; Sugar: 34g; Protein: 6g

Nutrition Bonus:  Vit C: 58%; Iron: 15%; Vit A: 10%

Print
further food collagen

Leave a comment

Your email address will not be published.

One thought on “Blueberry Strawberry Crisp with Coconut Pumpkin Seed Topping (Low-FODMAP)

  1. Samantha

    I like the idea of this, I would use arrowroot instead of cornstarch and make sure to use gluten free oats. Instead of sugar, I think I’ll just use some coconut oil. Sometimes I make granola with just coconut oil and it adds a nice sweetness. Thanks for the lovely recipe, I’m excited to try a modified version of it 🙂

    Reply

Send this to friend