Low FODMAP apple crumble bars
What is this Karlijn? A recipe for low FODMAP apple crumble bars? Why do you put a recipe with apple on the blog, apples are not low FODMAP!! Was that what you were thinking right now? I get it, but don’t stop reading yet. Some time ago, I saw a recipe on Pinterest with apple in it from a low FODMAP blogger and the first thing I wanted to do was to go the blog and write an angry comment. How dared they to call a recipe with apple in it low FODMAP. Luckily I didn’t do that and checked the Monash FODMAP app first. And guess what: Monash has tested apples again at the end of 2018 and 20 gram of apple per serving is low FODMAP. How wonderful is that! I made a little dance in my living room when I saw this, hehe.
Of course, 20 gram isn’t much and you really have to be careful with the amount of apple that you eat. From 25-27 gram apple contains a moderate amount of sorbitol and from 165 gram apple is high in fructose and sorbitol. But you can still do something with 20 grams of apple! You can cut it in tiny pieces and put it into your oatmeal together with some cinnamon, to make an apple pie oatmeal. I really wanted to make a dessert with apple and because 20 gram of apple is not enough for an apple pie, I made these delicious low FODMAP apple crumble bars.
Low FODMAP serving
This recipe makes 12 apple crumble bars and it is important that you stick to the serving size. To stay within a low FODMAP serving of apple, you should cut the bars in equal pieces and eat a maximum of one bar per serving. Something is better than nothing right! I found it quite scary to test the low FODMAP apple crumble bars for the first time. I have been avoiding apple as if it was poison for the last few years because I had a few very strong reactions to it in the past, but one piece of this low FODMAP apple crumble bar didn’t give me any problems. It tasted so so good!
Will you let me know if you make my low FODMAP apple crumble bars? I would love it if you would share your thoughts with me!Print
Low FODMAP apple crumble bars. Yes, you read that correctly: apple is low FODMAP up to 20 g per serving, yum! Gluten-free and lactose-free
For the crumble dough
- 380 g gluten-free self-raising flour
- A pinch of salt
- 225 g butter, melted*
- 150 g light brown sugar
- 1/2 tsp vanilla extract
- A baking tin of 29 x 19 cm (7,5 x 11,5 inch)
*Read here why butter is low FODMAP and lactose-free
For the apple filling
- 240 gram apple (weigh this carefully!)
- 1 tbsp lemon juice
- 2 tsp corn starch
- Pre-heat the oven to 180 degrees Celsius. Line your baking tin with baking parchment.
- Put the self-raising flour together with the salt into a bowl and stir together.
- Melt the butter in a pan on low heat and put this together with the sugar and the vanilla extract into the bowl with the flour. Mix together with a spoon until you have a crumbly mixture.
- Divide half of the mixture over the baking tin and use the back of a spoon to form a smooth bottom.
- Peel the apples and cut them into small pieces. Put 240 gram apple in a bowl and add the lemon juice, corn starch and cinnamon. Stir together.
- Divide the apples over the bottom. Divide the other half of the crumble dough over the apples and press down carefully.
- Put the apple crumble bars in the oven for 35-40 minutes, until the top looks golden brown. Leave the apple crumble bars to cool down in the tin. Then remove them from the tin and cut into 12 pieces.
- Prep Time: 20 min
- Cook Time: 40 min
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