Vegan Low FODMAP Crisp Topping
We love fruit crisps and this Vegan Low FODMAP Crisp Topping is versatile enough for your favorite fruit filling. You can see it showcased in our Low FODMAP Strawberry Peach Coconut Crisp. We have combined brown sugar, oats, low FODMAP flour, cinnamon, salt and melted coconut oil for a super simple topping. Make a double batch and freeze half to use later!
Low FODMAP Serving Size Info: Makes enough topping to cover a 9-inch (23 cm) or 9 ½-inch (24 cm) pie plate of fruit filling. Recommended serving size is 8 portions.
Ingredients:
- ¾ cup (160 g) firmly packed light brown sugar
- ¾ cup (109 g) low FODMAP gluten-free flour, such as Bob’s Red Mill Gluten Free 1 to 1 Baking Flour
- ¾ cup (74 g) old-fashioned rolled oats (not instant or quick oats); use gluten-free if following a gluten-free diet
- 1/4 teaspoon cinnamon
- 1/4 teaspoon salt
- ½ cup (120 ml) melted coconut oil, either refined or unrefined
Preparation:
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Place the brown sugar, flour, oats, cinnamon and salt in a mixing bowl and whisk to combine well. Whisk/stir in the melted oil until all the ingredients are evenly mixed.
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The crisp is ready to use or may be frozen in a zip-top bag for up to a month. No need to defrost.
Notes:
Tips
If You Can Tolerate:
- Fructans: If you have passed your wheat fructan challenge you may use conventional all-purpose flour. Use weights for best results.
Variations:
- One-Bowl Method: You can melt the coconut oil in a large microwave safe bowl, then whisk/stir in all of the other ingredients. Our directions above are one bowl but have assumed you have melt your oil - which would be another container to clean!
- Coconut Version: Fold in ½ cup (20 g) broad unsweetened coconut flakes to the crisp topping after the other ingredients have been combined.
- Nut Version: Fold in ½ cup (50 g) chopped nuts, such as almonds, walnuts or pecans to the crisp topping after the other ingredients have been combined.
- Spiced Version: Add ground spices of your choice, such as more cinnamon, and/or cardamom, and/or ginger, for instance. Just add with the cinnamon and salt.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Almonds: Both Monash University and FODMAP Friendly have lab tested whole almonds, and their results vary from one another. Monash says that a Green Light low FODMAP portions is 10 whole almonds at 12 g, but a high FODMAP portion is 20 whole almonds at 24 g. FODMAP Friendly gives them a “Pass” at 30 g or ¼ cup.
- Dried Coconut: Dried coconut has been lab tested by both FODMAP Friendly and Monash University. Monash states has established that the low FODMAP amount is ½ cup (30 g).
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- Pecans: Monash and FODMAP Friendly have both lab tested pecans. Monash says that a low FODMAP serving size is 10 pecan halves or 20g. The small print tells us that they are not High FODMAP until they reach a 100 g serving size, or about 40 halves. You might notice that on the FODMAP Friendly app the image is for pecans in the shell. We have asked FODMAP Friendly for clarification and they told us that the ¼ cup (30 g) low FODMAP serving size is for nuts OUT of the shell and is approximately 15 pecan halves.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
- Walnuts: Both Monash University and FODMAP Friendly have lab tested walnuts. FODMAP Friendly gives them a “Pass” at ¼ cup (30 g) portions. Monash lists the same gram amount as low FODMAP and pegs the volume at 10 walnut halves.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.