Rhubarb Crumble (Nut Free version)
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.
Whilst I replace what fruit I would normally eat with plenty of vegetables and salads, fruit becomes one of my main cravings whilst pregnant as it is something that I struggle to tolerate. I try to stick to lower GI fruits, but as my pregnancy progresses my tolerance to even things like kiwi and berries becomes worse. For this reason I was very dubious about trying a cooked fruit dessert.
However, after moving back into the countryside and whilst picking out new fruit trees and shrubs to plant I came across the rhubarb plants and it hit me that rhubarb is one of my favourite cooked fruits and is very sharp. Looking up the carb content and GI value I found too many differing answers and so being pregnant with my usual high insulin resistance, I figured the best thing to do was to just cook it and try to make a low carb rhubarb crumble!
Rhubarb is a rich source of antioxidants and fibre.
I have made two versions of this crumble, one includes nuts in the topping and this is the second version which is nut free for anyone who cannot eat nuts. I have to say that the nut free version was my favourite out of the two as the coconut really makes the perfect delicately sweet crumble topping.
Ingredients
Stewed Rhubarb
- 400 grams rhubarb sticks chopped
- 2 tbsp water
- 2 tbsp xylitol or erythritol sweetener
Nut Free Crumble Topping
- 1 tbsp coconut flour
- 1 tbsp unsweetened desiccated coconut
- 1 tbsp coconut flakes
- 1 tbsp rolled porridge oats (gluten free if GF diet is needed)
- 1 tsp ground flaxseed
- 1 tbsp xylitol or erythritol sweetener
- ½ tsp cinnamon (optional)
- 2 drops vanilla extract
- 1 tbsp unsalted butter cold, diced
Instructions
Stewed Rhubarb
- Cut the rhubarb stalks into 2 cm pieces (discarding both ends) and add to a non stick saucepan
- Wash the cut rhubarb in water (in the saucepan as this extra water helps the cooking process), roughly drain and add another 2 tbsp of water for cooking
- Cook on high until the rhubarb starts bubbling/boiling, stir and then turn the temperature down to a simmer for for 5 minutes until the rhubarb is cooked but still holding it's shape
- Sprinkle in the 2 tbsp of xylitol, stir through and add more to taste if required, then set the cooked rhubarb aside
Nut Free Crumble Topping
- Preheat an oven to 180°c
- 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 crumble dish, add the stewed rhubarb and sprinkle over the crumble topping
- Place in the middle of the oven and cook for 10 minutes or until the topping is golden and the rhubarb is starting to bubble at the edges
- Serve with double cream, clotted cream, full fat Greek yoghurt, full fat crème fraîche, real fresh custard or a well tolerated vanilla ice cream. More xylitol can be sprinkled on top if you feel the crumble is not sweet enough
Notes
Artificial powdered sweeteners such as sucralose (like Splenda) or aspartame (like Canderel) can be used but they may raise blood glucose levels slightly and can leave a bitter aftertaste.
For the best outcomes with this recipe it is best to use the ingredients recommended and in the quantities stated.Nutrition
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
