Sugar Free Low Carb Rhubarb & Ginger Crumble. 4.7g carbs for a large portion of sheer luxury.
Ok. So I wasn’t able to produce a keto fruit crumble with fewer carbs. And once you drown it in obligatory crème anglaise custard, it becomes a 6g carbs dessert. But it is sooooo worth it. When something is THIS good, it can be forgiven, don’t you agree?
Rhubarb is amazing. It isn’t actually a fruit, even though it is mostly used in desserts like fruit pies and crumbles, or to make jellies and jams. Italians make liqueurs from it – the most famous being Rabarbaro Zucca. The Chinese have used it for centuries in medicine to address stomach ailments and relieve constipation. It is best known for its sky-high fibre and vitamin K content, but it also packs in loads of Vitamin C. And I bet you didn’t know that a cup of rhubarb has as much calcium as a glass of milk!
A good thing to remember is that rhubarb leaves are toxic, due to high levels of oxalic acid, so make sure you discard them safely if you have pets. The edible stalks are very tart, so they’re usually cooked in poison sugar before being consumed. For my Sugar Free Low Carb Rhubarb and Ginger Crumble I used hothouse rhubarb stalks. This kind of rhubarb is grown in heated greenhouses, rather than outdoors, and produces stalks that are thin, bright crimson red, sweeter and more tender than those of the summer-grown varieties.
You can’t really use tinned rhubarb, as it is preserved in sugar syrup. It’s fresh rhubarb or nothing, I’m afraid.
How I Made Sugar Free Low Carb Rhubarb & Ginger Crumble.
Cooking the rhubarb is simplicity itself. Once you’ve washed the stalks and cut them into small chunks, you poach them until tender with some fresh ginger and Sukrin Gold. It takes just a few minutes. To make the crumble topping for this particular crumble version, I used ground almonds and desiccated coconut, even though I’m not a fan of the coconut taste. Still, using desiccated coconut helps keep the carbs low(ish). It’s a compromise I can live with 🙁
However, my favourite crumble topping by far – the one that comes closest to the flavour and texture of a ‘traditional’ crumble, is made with a combination of ground almonds and Fiberflour. This flour is a high-fiber, low-carb product (NOT gluten-free), that has been available commercially for just a few months. If you’re U.K. based, you can buy it on Amazon or other on-line retailers, or directly from Lonjevity-foods.
I believe there are plans for it to be marketed in the U.S. too. But for now, if you’re based outside the U.K. and you want to get hold of some, your best bet is to contact the company directly and ask about their international delivery options.
I did try my best to find an alternative low-carb flour for my U.S. readers, but despite scouring the web for hours, I haven’t succeeded. Every so-called low-carb product I have come across has been either too high in carbs (despite being clearly marketed as low-carb!) or downright baffling!
Check out the picture below…
1g of carbs relates to just 1 teaspoon (5g) of product – highly misleading!
Serving suggestion is just 1 serving per day (1 teaspoon) – what is the use of that?
Contains a chemical known to cause reproductive problems – how on earth is this even allowed?
Today’s lesson: DON’T EVER TRUST ANYTHING ON THE FACE OF IT. ALWAYS CHECK THE BACK OF PACKAGING AND ESPECIALLY THE SMALL PRINT!
Back to Sugar Free Low Carb Rhubarb and Ginger Crumble, my suggestion is to make it as described and to serve it with my delicious keto custard. Or a sugar free vanilla ice-cream. Or just plain pouring cream.
Enjoy!
- Yield: 4
- Serving: ¼
- Calories: 405
- Fat: 38g
- Net Carbs: 4.7g
- Protein: 8g
- 200g fresh rhubarb stalks
- 70g Sukrin Gold
- ¼ tsp pure stevia powder (optional) (U.S. option HERE)
- 1 TSP grated fresh ginger (a thumb-sized piece)
- ½ TBSP water
- 100g ground almonds (U.S. option HERE)
- 100g desiccated coconut (U.S. option HERE)
- 40g unsalted butter (cold)
- wash and cut rhubarb stalks into 3-4 cm chunks; place them in a saucepan with ginger, water and 30g Sukrin Gold.
- stir, cover with lid and simmer gently for 3 mins.
- taste test and add stevia powder to adjust sweetness (optional); cook uncovered for a further 1-2 minutes if necessary (depends on thickness of rhubarb stems).
- lay cooked rhubarb at the bottom of a baking mould (preferably glass) and set aside while you make the topping.
- in a large mixing bowl, put ground almonds, desiccated coconut, 40g Sukrin Gold and cubed butter (which must be very cold).
- pre-heat oven to 160C fan (180C static).
- squeeze the ingredients between your fingers a few times, so that they become well combined, then rub with your fingertips to make crumbs.
- top rhubarb with all the crumble topping and bake for 18-20 mins.
- serve with warm custard, cream or vanilla ice-cream.
If using Fiberflour instead of desiccated coconut, swap for the same quantity. The macros (per serving) will be: Kcals 330; Fat 24.5g; Protein 13g; Net Carbs 7g.
Metric kitchen scales are an inexpensive yet invaluable gadget to enable accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use. For U.S. option click HERE.
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Made this crumble (with berries rather than rhubarb) today. I suspected it would be a winner as I always used to put almonds flakes and oats as an additional topping on ordinary flour crumble mix – and it was! Scrumptious crumble. Five stars!
Hey Debbie! Glad you liked it! Thank you so much for finding the time to leave feedback.
At long last, the Fibreflour arrived, yesterday.(.I had truly given up hope of that happening.)
Perhaps it was the Bank Holiday, which held it up ! Not something that bothers me, living in the middle of nowhere
in Scotland ! Anyway, as promised, here is the news on the delightful crumble.
I was tempted to make it in the normal Keto way, as I’d bought the rhubarb, ready for your version,
& thought it would go off, before the flour came…HOWEVER, I’m so glad I waited, as this flour added such a lovely texture , & the crumble tasted like ..well ..crumble ! ( SO glad you discovered it ) So light, full of flavour, & the ginger added such a ” lift ” to the whole thing.. I don’t mind that it’s 6g net carbs,per portion, as I can adjust the rest of my carbs for the day. Easily done when you eat Keto. I do only have one small complaint tho’,Just why does a man tell you ” I don’t like rhubarb, it’s yucky ” then leave a mans, spoon size dent, in the dish ? With a note on it,saying save me some of this sweetheart, it’s not how I remember it !
Hasn’t rhubarb always tasted like rhubarb ? MEN !
Hahaha Marion! It could have been the magic Fiberflour touch that converted him. But who knows? I don’t get men either!
MMM ! Rhubarb AND ginger together ,,sounds like bliss, so I’ve sent off an order for the ” Lonjevity ”
oat flour, & will be back in a few days, when I’ve made this,( & licked out the dish.)
My beloved doesn’t like it, so It’s mine, all mine…Thanks Antya x
Yes Marion! Good decision! The Fiberflour is low-carb but NOT. gluten-free. It’s designed for microbiota health and it’s extremely versatile in baking, especially breads and ? bases. I’ve started to use it more and more…
Ginger is a root that helps relieving any type of GI stress, if you’re nauseated, you have vomiting or an inflamed colon. I normally put it on my salad and just take the outer coating shaving it onto the plate in combination with beet. I recommend downloading this app https://goo.gl/8htboZ?drericbergandroid to get a deeper understanding about topics related to nutrition and well being