Low FODMAP Peach Blueberry Crostata
Our Low FODMAP Peach Blueberry Crostata is easy to make using our fool-proof tart dough recipe. Monash has lab tested yellow peaches and they have a 30 g low FODMAP serving size. The serving size of this tart contains more than that, so we recommend this recipe for those who have passed their Polyol Challenge. (You could also serve much smaller wedges).
Ingredients:
- 1 ½- pounds (680 g) ripe yellow peaches, peeled, pitted, and cut into ½-inch (12 mm) wedges
- 1 cup (148 g) fresh blueberries, washed and dried
- ¼ cup (54 g) firmly packed light brown sugar
- 2 tablespoons low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- ¼ teaspoon cinnamon
- Pinch salt
- A couple of drops of almond extract; optional
- 1 batch Crostata & Tart Crust, prepared and ready to roll
- ¼ cup (22 g) toasted sliced almonds, blanched or natural; optional
- 1 tablespoon heavy cream
- 2 tablespoons demerara or raw sugar
Preparation:
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Position rack in upper third of oven. Preheat oven to 425°F (220°C). Have a half-sheet pan ready to use.
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In a mixing bowl, stir together the peaches, blueberries, brown sugar, flour, cinnamon and salt until well combined. Stir in almond extract, if using. Allow to sit while oven preheats, and you attend to the dough.
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Have Crostata & Tart Crust ready to roll out. Cut a piece of parchment paper to fit the half-sheet pan. Dust paper lightly with flour and roll out tart dough to about 15-inches (38 cm) around (it will overlap the height of the parchment paper). Sprinkle almonds over center of dough, if using.
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Scrape fruit mixture with any juice onto center of dough (over almonds, if used). Spread out a bit but leave a wide border about 4-inch (10 cm) all around. Using images to help guide you, flip the edges of the dough up and over the filling, leaving the center open. Slip parchment onto a half-sheet pan. Brush dough with cream and sprinkle with demerara sugar.
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Place in oven and bake for 5 minutes, then turn oven down to 350°F 180°C) and continue to bake for about 40 to 50 minutes or until pastry is golden brown. Rotate pan at least once during baking time. Cool pan on rack for 10 minutes. Serve crostata warm or at room temperature. Crostata is best served the day it is made. A dollop of whipped cream, vanilla ice cream or yogurt is a nice addition.
Notes:
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 portion 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.
• Blueberries: Blueberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 1 cup or 150 g. Monash states that a Green Light low FODMAP serving is a heaping ¼ cup or 40 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at 1/3 cup or 50 g.
• 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.
• 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.