A delicious end to dinner: a low FODMAP and gluten-free strawberry raspberry crisp. Nice to eat warm, with a scoop of lactose-free ice cream.

There are different kinds of desserts with warm fruits. Well-known is the cobbler, crisp and crumble. They all look alike but are slightly different.

This dessert is actually a fruit crisp. With a cobbler, the fruit has a topping made of a kind of cookie dough. With a crumble, the topping is a short-crust pastry made of butter, flour, and sugar.

With a crisp, oatmeal is also added to the dough. This makes the topping just a bit crunchier or crispier. Hence the name.

Whether we call it crisp or crumble, this dessert is a winner!

How to make the low FODMAP crisp

Low FODMAP serving size

If you eat low FODMAP, choosing fruit can sometimes be difficult. Because many fruits are only low FODMAP to a limited extent.

In this case, I chose strawberries and raspberries for the low FODMAP fruit crisp. Strawberries are low FODMAP in a portion of 65 grams and contain a higher amount of fructose in servings of 75 grams or more.

Raspberries are low FODMAP in a portion of 60 grams and contains a higher amount of fructose at larger servings.

The latter has recently been changed, at the end of 2022. Before, the Monash University app only showed that raspberries became high in fructans after a certain amount, not fructose.

I have always found that a bit strange, so the raspberries becoming high in fructose seems more logical to me.

I use 600 grams (21.2 oz) per type of fruit and this recipe is for 8-10 people. A serving of 1/10th of this recipe is a save serving.

If you know you react well to fructose, you can eat a larger serving.

If you eat this dessert as part of a dinner, it is good to pay attention to whether you also eat fructose in previous courses. Otherwise, you may be stacking FODMAPs and that can cause complaints.

Because this is often difficult to avoid during dinner, I usually choose to take a pill in such a case that allows me to tolerate just a little more fructose. For example, the fructase supplements from Intoleran are a great option for this.

Preparing the fruit

Because fresh strawberries are less easily available in the winter and, just like raspberries, they are quite expensive, I use frozen fruit for this dessert.

Take the fruit out of the freezer a few hours in advance and place it in a bowl or colander to thaw.

Then I stir in a little sugar, cornstarch, and lemon juice.

Make the topping

The topping of this fruit crisp consists of an equal amount of oatmeal and gluten-free flour. I use Schär Mix It Universal for the flour.

Use certified gluten-free oatmeal if you follow a strict gluten-free diet. This is not necessary for the FODMAP diet.

In addition, the topping is made with light brown sugar, melted butter, a pinch of salt, and some vanilla extract.

Butter contains very little lactose and is therefore allowed in the FODMAP diet. If you are very sensitive to lactose, you can also use lactose-free margarine instead of butter.

If you mix flour, oatmeal, melted butter, sugar, salt, and vanilla extract together, you get a crumbly dough. You divide this dough over the fruit in an oven dish and then your low FODMAP strawberry raspberry crisp can go into the oven.

Serving the crisp

Serve the gluten-free crisp warm, but not straight from the oven. Then it is still very hot. After removing from the oven, let the crisp cool for 15 minutes before serving.

This crisp is delicious to serve with a scoop of lactose-free ice cream or with a little lactose-free whipped cream.

For example, you can use this recipe for lactose-free ice cream and make vanilla ice cream instead of stracciatella.

Can I prepare the crisp beforehand?

If you want to prepare this crisp, you can already thaw the fruit and stir in the other ingredients for the filling.

You can also make the topping in advance and make it in a separate container. Keep both in the refrigerator. Then all you have to do is bake the crisp just before dinner.

How long can I store the low FODMAP crisp?

You can store leftover crisp for 4 to 5 days. Store this in a sealed container in the refrigerator. If you are going to eat the crisp you can warm it up in the oven.

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