Low FODMAP Pat-In Cereal Pie Crust
We love a pat-in crust; nothing could be easier. This one features ground up Kellogg's Corn Flakes but also acts as a template for cereals in general.
Low FODMAP Serving Size Info: Makes 1, 9-inch (23 cm) crust; up to 12 servings
Ingredients:
- 2 1/2 cups (70g) Kellogg's Corn Flakes
- 1/4 cup (25 g) toasted pecan halves; other low FODMAP nuts may be used
- 4 tablespoons (57 g) melted unsalted butter
- 2 tablespoons firmly packed light brown sugar
- 1/8 teaspoon salt; optional
Preparation:
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Preheat oven to 350°F/180°C. Coat the inside of a 9-inch (23 cm) pie plate, preferably ovenproof glass such as Pyrex, with nonstick spray.
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Fit your food processor with the metal blade attachment and pulverize the cereal and pecans to a fine, even crumb. Add melted butter, brown sugar and salt (if using) and pulse on and off until combined. The mixture should be just moist enough to hold together. Press crumb mixture into prepared pie plate creating an even layer along the bottom and sides.
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Bake for about 6 to 10 minutes until firm and dry to the touch. The crust will take on a little color. Use the lesser amount of time if your crust will be going in the oven again with a filling. Use the longer amount of time if you need a fully baked crust. Cool on wire rack and proceed with individual pie recipe.
Notes:
Tips
- In lieu of using a food processor, place cereal and nuts in a sturdy zip-top bag and use a rolling pin or mallet to crush the cereal within the bag. We’ve even used a wine bottle in a pinch! Pour ground mixture into a mixing bowl, then continue adding the remaining ingredients and proceed with the recipe.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
- 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.
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.