Paleo Quince Crumble: autoimmune and low-FODMAP friendly

Paleo quince crumble. Gluten-free, egg-free, dairy-free, nut-free, refined sugar-free. Perfect for autoimmunity or intolerances.

I was devastated to find out I have a sorbitol intolerance. This means (among many other yummy foods) I can’t eat apples without becoming immediately three months pregnant. But then I realised today that my sister Lou has a tree full of ripe quinces. A tarter tasting apple-type fruit that is less fermentable in the intestines and therefore better digested by my damaged gut, the quince was a God-send today. Because today was the day the teddy bears had their piccccc-nic. No wait, that’s not right. Today was the day I was craving an apple crumble.

I collected a heap of quinces to make a Paleo tart or something-or-other. This is the joy of cooking with whole foods. That I can just grab food from a tree and know I’ll be able to figure out something to do with it. Some people say that the Paleo diet is too restrictive. I eat a bigger variety of foods and a much bigger variety of nutrients than all my friends and family who are eating conventionally. None of my buddies will pick up something from the supermarket that they’ve never used before, like a longan or a celeriac, and then research what nutrients it has and how they can cook it. If they use bok choy in their meals they probably don’t even venture into choy sum territory once in a while. Every morning they reach into the same box of sugar-laden cereal while my “restrictive breakfast” might be pumpkin soup, bone broth stew, bacon and stir-fry vegetables, carrot purée with pork rashers, rosemary-encrusted lamb chops and Asian greens, fish and fried zucchini. Add herbs and spices to my random whole food combos and you have a power house of health.

I have a few clean staples that I rely on then I love to experiment with different whole foods that I don’t normally use. Because it means I won’t get bored and because it means a wider range of different nutrients. My sis Lou has a quince tree overloaded with fruit because it’s just unusual enough to be put in the too-hard-to-think-about box. Suits me just fine!

I made the topping for this as a bread but it was too crumbly so I adapted and used it for the topping on my stewed quinces. Voila. Quince Crumble.

Boil 7-10 peeled and chopped quinces in a cup of water (add maple syrup if your taste buds haven’t adjusted to the tarter taste of whole foods without refined sugars). 10 minutes in the microwave if you prefer that method.

Add to a casserole dish and layer the crumble over top…

2.5- 3 cups of coconut flour
1 cup animal fat (ghee would be much better if you tolerate it. Duck fat is good if you can’t get ghee)
1 cup coconut oil (use 2 cups if you don’t want to use animal fat)
1 tsp of baking soda
1/4 tsp of nutritional yeast
3 tbsp of chia seeds (egg replacer – use 1 egg if you tolerate them)
1 tbsp of sea salt dissolved in 3 cups of filtered or rain water
1/2 cup of desiccated coconut
2 tbsp of organic maple syrup
*add in seeds and nuts if you aren’t on the autoimmune protocol

Mix it all together and layer on top of the fruit.

I used half on the quinces and half in a tin to bake a loaf of bread too (so halve the recipe if you just want crumble. The bread would be awesome with some eggs…too crumbly without).

Chuck in the oven for 20 minutes at 180 degrees until the top is golden brown.

Add some Coconut “Custard” and you’re living the high life! Blend up five frozen bananas in a can of emulsifier-free coconut cream with a teaspoon of organic vanilla bean paste. Holy smoking Mexican burrito. That stuff is like a sucker punch to your taste buds. And dog poop easy to make.

Namaste dudes ✌️


Leave a Reply

Your email address will not be published. Required fields are marked *