Gooseberries are a lower GI fruit, they are rich in fibre, copper, manganese, potassium, and packed with vitamin C, B5, and B6.
Whilst fruit is packed full of goodness in the form of vitamins, minerals, fibre and phytonutrients it is a also packed with fructose, natural sugars. Most will know from testing their blood glucose levels, that fructose can spike levels rapidly.
For this reason, fruit can be really difficult to tolerate. Even more so if blended, blitzed or cooked as it has already been broken down meaning the body can more easily absorb the sugar.
This means that any cooked fruit must be very low in fructose and should be sharp, more tart fruit which will not raise blood glucose levels too high, too rapidly. It should also be paired with fats and protein.
Having had great success with my rhubarb crumble recipes, I couldn’t wait to make a gooseberry crumble as soon as gooseberries came into season.
Late June and into July is gooseberry season in the UK although they can be tricky to find!
We are lucky enough to have an old gooseberry bush in the woods where we live, but this bush only produces tiny gooseberries, so we decided to go to a local Pick Your Own Farm to stock up on plump juicy Scottish gooseberries!
The crumble topping
A normal crumble typically uses sugar and wheat flour, both of which are high in carbs and can cause higher blood glucose levels.
I already have two rhubarb crumble recipes, one which includes nuts and a nut free version which I prefer. So I decided to use the same nut free crumble topping on my gooseberry crumble which worked perfectly.
If you prefer a more nutty crumble topping, then please use the rhubarb crumble recipe for the topping instead. Or you can add flaked or crushed nuts in too.
Pairing and serving suggestions
This gooseberry crumble may be tolerated well enough with the crumble topping helping to pair the fruit. However you may want to play safer (and let’s face it, I don’t know many people who will eat crumble without something else on top!) and add extra pairing.
You can serve the gooseberry crumble with real double cream (not Elmlea artificial cream), clotted cream, full fat Greek yogurt, Coconut or Soya yogurt, full fat crème fraîche, or real homemade fresh custard, which will all help to pair this crumble even more. Or if you prefer ice cream, opt for a well tolerated low carb vanilla ice cream such as OPPO.
- 500 grams gooseberries topped & tailed
- ½ medium lemon juice only
- 1 tbsp water cold
- 50 grams xylitol or erythritol sweetener (optional) to taste
- 1 tbsp coconut flour
- 1 tbsp unsweetened desiccated coconut
- 1 tbsp coconut flakes
- 1 tbsp rolled porridge oats (gluten free oats if GF diet is required)
- 1 tsp ground flaxseed/linseed
- 1 tbsp xylitol or erythritol sweetener (optional)
- ½ tsp ground cinnamon (optional)
- 2 drops vanilla extract
- 1 tbsp unsalted butter cold, diced – plus extra for greasing the dish
- Top and tail the gooseberries, wash thoroughly, drain and add to a non stick saucepan
- Add the tbsp of cold water and the juice of half a lemon to the pan
- Cook on high until the gooseberries start splitting and bursting, stir and then turn the temperature down to a simmer for 15 minutes or until the gooseberries are cooked but still holding their shape
- Sprinkle in the sweetener if using, stir through and add more to taste if required, allow to dissolve into the gooseberries then take the pan off the heat and set aside
- Preheat the oven to 180°c (fan)
- Add all the dry ingredients to a bowl and mix well
- Add the vanilla extract and chunks of cold butter, then rub the butter into the dry ingredients between fingers to create a crumble
- Butter the bottom of ramekins or larger dish
- Using a slotted spoon, ladle out the cooked gooseberries into the ramekins/dish and sprinkle over the crumble topping (reserve the cooking juices to make gooseberry ice lollies or a refreshing gooseberry drink)
- Place the ramekins/dish on a baking tray (to catch any spillages) and place in the middle of the oven to cook for 12-15 minutes or until the crumble is golden and the gooseberry filling is starting to bubble at the edges
- Serve with real double cream, clotted cream, full fat Greek yogurt, full fat crème fraîche, real fresh custard or a well tolerated low carb vanilla ice cream. More sweetener can be sprinkled on top if you feel the crumble is not sweet enough
Nutritional info. is based per serving unless stated otherwise and is only a guide. The nutritional content will vary depending on the exact ingredients used