A delicious take on the classic crumble, we've given it a gluten-free twist, and made it a tasty savoury version!
We've created this tasty recipe as part of our IBS Awareness Month series.
When talking about comfort food, the humble crumble often features highly. Whilst we all love fruity crumbles, savoury versions are equally as delicious! You can use any vegetables that are in season, or when being mindful of dietary requirements, tweak the recipe according to what works for you.
For this recipe, we've used broccoli and cauliflower, thanks to them being naturally good sources of dietary fibre. They also contain a number of vitamins, as well as protein. They are also low in carbs and nutrient dense. What's important to remember is that when it comes to IBS, what can be a trigger for one person, can actually help another, particularly if certain food groups are restricted.
When trying to figure out the cause of IBS symptoms, it is advised to keep a food diary, detailing everything you eat in a day, for at least 2-3 weeks. It needs to be as in depth as possible, and include any symptoms you suffer with and when they occur. It will help to learn what your individual triggers are, and will show a pattern. This will then help to determine which foods to possibly avoid. I would always reecommend consulting with a Health Care Professional before embarking on any dietary or nutritional change in lifestyle to ensure that you don't become nutrient deficient.
Going back to this recipe, you can enjoy it either on its own, or with roasted meats, grilled fish and more!
We've used a Schwartz gluten-free recipe mix, which we are big fans of. They pack a punch in terms of flavour, and are Coeliac UK certified gluten-free, giving absolute peace of mind to anyone who needs to be gluten-free.
The recipe also contains our favourite a2 Milk™ which is easy on the tummy, thanks to a2 protein! If you want to learn more about this, check out my article here. It was a revelation to me when I discovered a2 Milk™ and I've not looked back!
We're also introducing you to Free From Fairy Flour for the first time. We're huge fans of this particular flour, not least because it doesn't contain any rice flour, and is the worlds first flour to be nutritious and rice free! The added magic of this flour is that it doesn't have the grainy texture that almost every other gluten-free flour has. It works in exactly the same way as 'normal' flour, and it's all we use in our kitchen now!
You will need:
- Olive oil
- 1 leek – washed and chopped
- Broccoli – cut into florets
- Cauliflower – cut into florets
- Schwartz gluten-free spaghetti bolognese mix
- 4fl oz (125ml) a2 Milk™
For the crumble:
- 4oz (140g) Free From Fairy plain gluten-free flour
- 2oz (60g) Goats butter
- 1oz (30g) Tesco gluten-free oats
- 2 tbsp a2 Milk™
- 2oz (60g) Hard goats cheese - grated
Preheat the oven to 180°c/ 350°f/ Gas mark 4, and lightly grease a large roasting tin.
Add the olive oil and leek to a saucepan and cook over a medium heat for around 5 minutes until softened, stirring frequently.
Then add the broccoli and cauliflower and continue to cook for a further 4-5 minutes, remembering to stir.
In a small jug, mix the Schwartz spaghetti bolognese mix with the a2 Milk™ and make sure everything is fully combined before pouring over the vegetables.
Turn the heat off and leave to sit whilst you make the crumble topping.
Add the flour, goats butter, oats, milk and grated cheese to a large bowl, and stir until well combined. The mixture should resemble bread crumbs.
Pour the vegetables into the prepared roasting tin, before sprinkling the crumble topping over the top, and placing the roasting tin in the oven for around 20 minutes, or until the crumble
Remove from the oven, and leave to cool slightly before serving.