Rhubarb is a fruit low in fermentable carbohydrates (or FODMAPs). A 120g serving of cooked rhubarb has a green rating on the MONASH Low FODMAP app. It counts as one of your ‘Five a Day’ and is quite a versatile food. This is a good fruit to include in your diet if you have IBS or a sensitive gut.
Rhubarb needs to be eaten cooked as it is a very sour tasting plant but if it is eaten young, poached or baked gently it looks and tastes fabulous.
To prepare rhubarb just rinse the stems and cut off any leaves. These need to be removed as they are high in oxalic acid which is toxic to the body. If the rhubarb is older or greener you may need to peel the outer skin which can be simple pulled or stripped off the stem. Look for UK grown rhubarb. Yorkshire is famous for producing the best rhubarb in the world so try to get Yorkshire rhubarb if you can.
Cooked rhubarb is very good with rich, fatter cuts of meat such as loin of pork or roast pork. Its sharp flavour cuts through the richness of the meat. It makes a good alternative to the traditional apple sauce served with pork. A little cooked rhubarb is also good with grilled mackerel.
But most of us know rhubarb as a pudding – rhubarb and custard or rhubarb crumble. To ring the changes I have topped little gluten free cakes or muffins with it.
Add a little yogurt or non dairy cream and you also have yourself a lovely Easter dessert. It might maka a change from all that choloclate.
Have a Happy Easter.
ps… the little flowers are primrose – they are not poisonous and OK to decorate cakes and salads.
Gluten Free Muffins with rhubarb compote
Makes 8 – 10 muffins (depending on their size)
- 125g soft unsalted butter/sunflower margarine, at room temperature
- 125g caster sugar
- 1 large egg, lightly beaten and at room temperature
- 50g buckwheat flour
- 50g rice flour
- OR 100g plain gluten free flour instead of rice and buckwheat flour
- 1 tsp baking powder
- 50g ground almonds
- 2 tsp vanilla essence
- 4 tbsp lactose free milk
- 2 tsp poppy seeds
- grated zest of a lemon
For the rhubarb compote
- 200g young, pink rhubarb
- 100g white sugar (or less if you prefer)
Preheat the oven to 190C/375F/Gas 5. Fill a muffin tray with 10 paper muffin cases.
Place the rhubarb and sugar in a small baking tray. Mix together well, cover with foil and place in the oven ready to cook with the muffins.
Beat the butter/sunflower margarine and caster sugar together until pale and fluffy. Gradually add the egg – beating it into the mixture until well incorporated.
Sieve the flour and the baking powder together and fold these into the butter, sugar and egg mixture together with the ground almonds. Add the vanilla essence, to the Greek yogurt and gradually fold this into the cake mixture together with the poppy seeds and lemon zest. Finally stir in about a third of the blueberries to the cake mixture.
Spoon the mixture into the muffin cases and fill to the top. This makes the muffins lovely and tall when they are cooked. Bake the cake/s in the oven for 25 to 30 minutes depending on the oven. When the muffins are just beginning to brown remove them from the oven.
Take the muffins out of the muffin tin and allow them to cool on a cooling rack.
Check the rhubarb is cooked, moist and sweet enough for your taste.
Place the muffins on a cake stand and top each with a spoonful of cooked rhubarb and dot with a non dairy cream or yogurt (if you tolerate lactose). Dust with icing sugar for a really lovely effect.