Low FODMAP and Gluten-Free Recipe – Blueberry and Almond Tart – suitable for IBS

Blueberry and Almond Tart - gluten-free and low FODMAP recipe
My days all blur one into the other now that I work from home. I forget when it is Saturday, which was always my baking day. But I have decided to stick to that routine at least, so I made yummy mini loaves for a guest post and this Blueberry & Almond tart for Adriano and me. Dario is away motorbiking around New Zealand with a good friend, which sometimes stops my breathing when I think of him out there on those roads with so little protection. But, he is having a great time and I was doing the same thing in Europe at his age, so I can’t say much.
Back to my baking efforts. I am trying to get this gluten-free recipe right for pastry and this was a little better but still a bit tough. I have put it down below so you can scrutinize it and decide for yourselves whether you want to give it a go. It certainly holds together brilliantly and tastes fine but is a little tough to cut. I think that must be due to the lack of an egg but some among you might know the science behind it better than me. Next time, an egg goes in and less water. The filling and topping was inspired by a recipe from a favourite blog I visit called Delicious Obsessions (what a great name). I had to adjust it of course to be low FODMAP, and the recipe below is the result. It is scrumptious.

Meanwhile, over on Changing I have written an article called, Busyness – Worn as a Badge of Honour. Are you guilty of answering the question, “How are you?” with the response, “Busy”? If you are, then I have a challenge for you over there.

Blueberry and Almond Tart
Recipe type: Dessert
For the pastry:
  • ¾ cup brown rice flour
  • ½ cup potato starch
  • ¼ cup sorghum flour
  • ½ tsp baking powder
  • 1 tbsp sugar
  • Pinch of salt
  • 60gms/2oz butter
  • ½ cup + 1tbsp water

For the filling:
  • 2 cups of blueberries
  • ¼ cup raw sugar
  • 1 tsp almond essence
  • ¼ cup tapioca flour

For the topping:
  • ⅓ cup white rice flour
  • ⅓ cup tapioca flour
  • ⅓ cup potato starch
  • ¼ cup coconut flour
  • ½ cup shredded coconut
  • 2 tbsp brown sugar
  • 1 egg
  • ½ cup oil (not olive oil)
  • ½ tsp cinnamon
For the pastry:
  1. Mix all the dry ingredients together in a bowl.
  2. Rub the butter into the dry ingredients until a crumbly mixture is formed.
  3. Add the water and mix to form a dough.
  4. Place in the fridge for 30 minutes.
  5. Heat oven to 180°C/350°F.
  6. Oil a tart tin.
  7. Press out the chilled dough into the tart tin.
  8. Line with baking paper and fill with baking beans or rice
  9. Bake for 10 minutes then take from the oven and remove the beans.

For the filling:
  1. Place the fruit in a bowl and add all the other ingredients.
  2. Spread out in the pastry shell

For the topping:
  1. In one bowl, mix all the dry ingredients.
  2. In another bowl beat the oil and egg together.
  3. Add the wet to the dry ingredients.
  4. Spoon onto the top of the fruit.
  5. Bake for 10-15 minutes.
  6. Serve with some whipped cream or ice cream.

Blueberry and Almond Tart - gluten-free and low FODMAP recipe

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  1. says

    I do hope Dario will be okay. Archie has been in Perth and Bali for three weeks. I’m okay with Perth but Bali! So many Aussies come home in body bags. But like you say, what can we say when at his age I went hitchhiking around NZ.

    • says

      So far so good, Charlie. He’ll be home in a few days and Facebook messages me every day. Yes, Bali is a bit more spooky than our own countries.
      Once upon a time, you could hitchhike around here. I wouldn’t do it now.

  2. says

    Daily you slay me with your edible charms……………whoa, again! Just whoa!

    So, I shared this recipe with my Heal Your Gut course participants today…..hope they stop by and give you some love!

    Pinning this for later – will have to make a few tweaks for my own dietary needs, but what a great recipe!

  3. says

    Suzanne – Lovely Tart – Would love to see this submitted to FoodFotoGallery.com so I could share with all my foodie friends :-)

  4. Josh says

    Hi there. I came across your site while searching Pinterest for low FODMAP recipes.

    I’m new to this low-FODMAP-gluten-free thing, and could really use your help on the ingredients.

    Is it necessary to buy each one of the items for baking—potato starch, rice flour, sorghum, etc.—or can this be done using an all-purpose gluten-free flour? I’m concerned that those individual items may spoil before I get around to using them all…plus, it would help hold down grocery costs if I knew I could get away with just the all-purpose gluten-free flour, and maybe one other ingredient.

    Would love your insights on this.


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