Bircher muesli is a much lighter breakfast option than overnight oats because it’s made with a combination of 50% natural yoghurt (or a non-dairy option) and 50% water. It’s also much lighter because it contains grated apples and chopped banana. I know that apples have had a bad rap on the FODMAP street for a long time because initially Monash listed them as simply high FODMAP, but they’ve since been retested and now small 20g portions of Pink Lady and Granny Smith apples have been recategorised as low FODMAP. So, it’s time to re-embrace the humble apple, folks! Continue reading
On occasion, if I’ve had a really rich meal for dinner the night before, I wake up with very little appetite and I only want something very light for breakfast that morning. This is often especially the case in the summertime when I don’t feel like eating a heavy breakfast first thing in the morning. Fruit salad fits that remit perfectly because although it is light it’s also extremely satisfying for the taste buds. Fruit can be tricky when it comes to the FODMAP diet because many fruits are naturally very high in fructose. However, there are a number of fruits which are low FODMAP and many of them are actually FODMAP-free!
Chia jam has been all the rage for a while now, but on the whole I’ve failed to see the attraction. However, when eating a low FODMAP diet, one of the things you need to watch out for is high FODMAP jams. A low FODMAP jam is a jam which is made with a suitably low FODMAP fruit, such as raspberries or strawberries, and is made with sucrose or glucose syrup. High FODMAP jams have got added fructose, high fructose corn syrup, glucose-fructose syrup, honey, agave syrup, sorbitol, mannitol, xylitol, maltitol, erythritol and isomalt.
Now that we’re starting to see a bit more sun on a daily basis thanks to the arrival of spring I’m finding myself more inclined to make desserts that incorporate lighter flavours, such as these fruit custard tarts. When I started eating dairy-free one of my best revelations to come from the vegan community was finding out that Bird’s Custard Powder doesn’t contain dairy. I found this really surprising, but I suppose it’s just because you expect such a sweet vanilla-based substance to be already creamy even before you add anything to it. Regardless, I’m grateful!
It feels a bit cheeky to be posting the recipe for these fruit custard tarts because they’re so easy to make, especially when I haven’t made my own custard, but they are really delicious so I figured I’d share it anyway. The pastry is very light and a bit crumbly, but I think that works very well with the sweet custard and berries.
It makes life so much easier if you bake the pastry in tart tins which have a removable base, but it’s not absolutely essential and you can just use a piece of greaseproof paper in the base to help take the pastry cases out of the tins instead. Also, don’t try to take the pastry cases out of the tins until they’re completely cold otherwise they’re more likely to break.
You can use any fruit you like in these tarts. I’d bought some raspberries and blueberries that were reduced to a ridiculously cheap price and that’s what I used, but you could make them more exotic by using coconut oil instead of butter for the pastry tarts and topping them with chunks of fresh pineapple. Whatever you choose to top them with, these fruit custard tarts are light, creamy and filled with flavour, perfect for dessert on a warm summer’s evening (or an optimistic Scottish spring night).
Ingredients for the tart cases:
70g gluten-free plain flour (I use Dove’s Farm G/F flour because it’s made with low FODMAP ingredients whereas many other gluten-free flours are made with high FODMAP options.)
30g ground almonds
1 tsp xanthan gum
20g caster sugar
3 tbsps rice milk
40g butter (or dairy-free version)
1 tsp vanilla extract
Ingredients for the custard filling:
1 pint (580ml) rice milk
Make the custard in accordance with the instructions on the pack and set it aside to cool.
To make the pastry for the tarts, put everything except the milk into a mixing bowl and rub the butter into the dry ingredients with your fingers until it looks like fine sand.
Add the milk a little at a time, stirring all the while, until it forms a dough. (You might not need to use all of the milk. It can depend on the individual batch of flour you’re using.)
Set your tart tins out on a large baking tray and cut out two little squares of greaseproof paper for each tart that are big enough to line the base of your tart tins. (See the photo below if necessary.)
Preheat your oven to 200C/180C Fan/400F/Gas mark 6.
Put another piece of greaseproof paper on top of the pastry and put baking beans on top.
Bake in the oven for 15 mins and then remove the baking beans and bake for another 10 mins (or until the pastry cases are golden brown). Leave the tarts to cool on a cooling rack.
When the tarts and custard are cold, fill each tart case with custard and top with fresh fruit. Dust with icing sugar just before serving.