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low-FODMAP-Tropical-Crisp-with-chocolate-crisp-topping

Low FODMAP Tropical Crisp

Our Low FODMAP Tropical Crisp combines pineapple, coconut, papaya, banana, lime, vanilla and chocolate – all in low FODMAP amounts; all native to tropical climes. This is a crisp to rival the classic apple version. Easy to make and unlike any dessert you have ever had. Not much to look at, but I promise, the flavor and texture experience delivers!

Course: Dessert
Cuisine: American
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Makes: 12 Servings
Calories: 254 kcal
Author: Dédé Wilson

Ingredients:

Topping:

Filling:

  • 3 medium-sized ripe bananas, cut into ½-inch (12 mm) chunks
  • 3 cups (420 g) papaya chunks (½-inch/12 mm pieces)
  • 2 cups (280 g) fresh pineapple chunks (½-inch/12 mm pieces)
  • ¼ cup (54 g) firmly packed light brown sugar
  • 1 tablespoon low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
  • 2 teaspoons freshly squeezed lime juice and zest of 1 lime

Preparation:

  1. For the Topping: Position a rack in the middle of the oven. Preheat the oven to 375°F (190°C). Coat a 9 ½-inch by 1 ½-inch (24 cm by 4 cm) deep-dish pie plate, or decorative ovenproof dish, with nonstick spray. Place the dish on top of a parchment- lined rimmed baking pan (to catch drips).

  2. In a medium sized mixing bowl, stir together the brown sugar, oats, flour, cocoa, cinnamon, and salt. Stir in melted coconut oil, then gently fold in the coconut flakes. You do want it to be clumpy, not loose. Squeeze the clumps together with your fingers, if necessary. The topping may be frozen in a zipper- top bag for up to 1 month ahead; just defrost as the oven pre-heats.

  3. For the Filling: Fold all of the filling ingredients together in a medium sized mixing bowl. Scrape into the prepared baking dish. Scatter the topping evenly over the fruit.

  4. Bake for 35 to 45 minutes or until the topping is crisp and the fruit is bubbling around the edges. It is dark because of the cocoa, so it is a bit more difficult to tell when it is lightly “browned”. Let sit for 10 minutes before serving. It may be served warm or at room temperature but is best eaten the day it is made when the topping will be its most crunchy.

Notes:

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Bananas: Bananas have both low and high FODMAP serving sizes. For the common banana, Monash University lab tests report that 1 medium unripe banana of 100 g is low FODMAP, and that 1/3 of a medium ripe banana at 35 g is low FODMAP. Note that most baking recipes use very ripe bananas; our serving sizes reflect low FODMAP portions.
  • Cocoa: Monash University has lab tested what they call “cocoa” and also “cacao” and they show different FODMAP content. The problem is that from the chocolate manufacturing industry’s perspective, there is no difference between cacao and cocoa powder. The FDA, The Food Standards for Australia and New Zealand, the ICCO (International Cocoa Organization) and the National Confectioners Association do not even recognize the term “cacao” to describe cocoa powder. We have an article, All About Cocoa, that we encourage you to read. It attempts to explain the discrepancies in the Monash lab testing.
  • 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). FODMAP Friendly gives it a “Pass” at 4 tablespoons or 25 g.
  • Lime Juice: Monash University has lab tested lime juice and it is low FODMAP in 1 cup (250 g) amounts (double that of lemon juice, as an interesting fact).
  • Oats: Both Monash and FODMAP Friendly have both lab tested oats. FODMAP Friendly gives rolled oats a “Pass” at ½ cup or 43 g servings. Monash has several app entries and some are country specific. Here we present their “basic” app entries which are not country specific (use your app to look up the other entries). For their main entry called “rolled oats” they say a Green Light low FODMAP serving is ½ cup, which they peg at 52 g. For “quick oats” they state that a low FODMAP serving is only ¼ cup at 23 g, becoming moderate Yellow Light at ½ cup or 47 g.
  • Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
  • Papaya: Monash University has lab tested ripe papaya and it contains no FODMAPs. Dried papaya (paw paw) is low FODMAP in 5 g servings.
  • Pineapple: Monash and FODMAP Friendly have both lab tested pineapple. Monash lab tests deem 1 cup fresh, chopped pineapple at 140 g to be Green Light low FODMAP. FODMAP Friendly give it a “Pass” at 1 cup (150 g). Monash has also tested dried pineapple and they have not determined a low FODMAP amount. It is Moderate at 25 g for fructans.
  • 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.

Nutrition Facts
Low FODMAP Tropical Crisp
Amount Per Serving
Calories 254 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g5%
Sodium 49mg2%
Potassium 48mg1%
Carbohydrates 48g16%
Fiber 3g12%
Sugar 22g24%
Protein 3g6%
Calcium 7mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.