With IBS and eating for gut health it can often mean that sweet treats get put on the back burner for the most part as too much sugar can interferer with the gut bacteria.
However, this doesn’t mean that you can never enjoy a pudding again. Just enjoy them occasionally rather than having dessert being an every day occurrence. This works well for two reasons. Firstly it will stop you eating refined sugar each day, allowing your gut bacteria to settle into a well balanced cog in the wheel of your digestive system. Secondly you will REALLY look forward to your sweet treats and see them for what they are. An occasional proper ‘treat’ that will also go some way towards nourishing your body, feeding that emotional food connection and making you feel proper happy with great happy brain chemicals.
This crumble is super easy to make and tastes great with dairy free custard (as shown) or you can use your choice of dairy free cream to go with it. I always suggest a dairy free ‘sauce’ as around 70% of women with IBS struggle to process dairy. I myself, having been 95% IBS free for around a decade know how far I can push my digestive system. And I can get away with a little dairy about once or twice a month. More than this then I get IBSC, nasty wind and feel proper bloated and grumpy.
The apples and pears are of course filled with nutrition and I have opted to use coconut sugar as it contains more beneficial nutrition and an oat based crumble topping to keep the recipe gluten free also. Gluten affects around 80% of my IBS clients and therefore is in general best avoided.
I hope you enjoy this recipe. I made it is a small dish just for me and made it last 2 sittings…. it was absolutely delicious and a rare treat for me as I am a savoury queen over a sugar girl the majority of the time.
I do hope you enjoy this and start to fall in love with your IBS free food and enjoy a healthy IBS healed gut. As always, get in touch if you would like to find out more about eating for IBS.
Helen x
| Prep Time | 20 minutes |
| Cook Time | 20 minutes |
| Passive Time | 5 minutes |
| Servings |
1 person
|
- 1 apple ideally use a cooking apple but I used one off my dads tree.
- 1 large pear
- 2 tbsp coconut sugar 1 for the fruit, 1 for the topping
- 3 tbsp Organic Rolled Oats
- 1 inch real block organic butter although butter is dairy based 99.9% of women with IBS can digest it easily
- 1 tbsp Honey organic is better as more nutrient dense
- 2-3 tbsp Boiling Water
Ingredients
|
|
- To make the middle, peel and core the apple and pear and cop into small chunks. Add into a shallow pan with the water and bring to a reasonable heat then simmer for around 8 minutes. Add in 1 tsp coconut sugar (other natural substitutes can be used like molasses or raw cane sugar but coconut sugar is what I had in the cupboard and worked well). Stir fruit until softened...
- Whilst the fruit is cooking down, separate the oats into two piles and blitz one half in a nutribullet or coffee grinder to turn into powder. Transfer this into a bowl with the whole oats and the butter cut into small chunks. Mix and combine this by hand, until the mixture is nice and crumbly. Then add the rest of the sugar. and mix again. You may need a little more butter but always start with less and build up.
- Take the fruit off the heat. ayer into the bottom of you cooking dish (I think I got this mini one from pound-stretchers in the UK) then carefully crumble over your crumble mix until all gaps are covered. I like my crumble crunchy and the oats are a fabulous way of doing this.
- Transfer the crumble into the oven at around 160 - 180 so the top doesn't burn. Cook for around 10 minutes to get the top nice and crispy. Set aside to cool for 5 minutes whilst you decide what type of sauce you want. I cheated and bought ready made dairy free custard but you can make your own custard if you prefer. Enjoy your sweet treat and love the glow of a happy belly afterwards.