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:
By Pegah Jalali, MS, RD
Blueberry Strawberry Crisp with Coconut Pumpkin Seed Topping (Low-FODMAP)
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
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
- 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.
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%
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