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Once we start seeing rhubarb popping up in grocery stores and markets, we know spring is just around the corner! Wondering what to make with mysterious rhubarb? Try this vegan Seedy Gluten-Free Rhubarb Crisp! Made with sliced fresh rhubarb, old-fashioned oats, and lots of seeds, this crisp is deliciously tart and sweet.
Why we love it
Rhubarb is one of the more unusual vegetables – the stalks are colored in reds, pinks and pale greens, while the texture is similar to celery. Rhubarb is very sour and slightly sweet, thus it is typically cooked and sweetened with sugar, like in this crisp. Rhubarb is in season from early spring through mid-summer, before the summer heat.
Rhubarb is a source of betalains, which are plant compounds with antioxidant and antimicrobial properties.
Rhubarb’s sour taste comes from high levels of malic and oxalic acid (oxalates). You may have heard of the antinutrient oxalate and some of its health concerns. Rhubarb contains some of the highest levels of oxalates, similar to spinach, purslane and beet greens. Interestingly, the stems or stalks of plants like rhubarb, spinach and beet will contain significantly fewer oxalates than the leaves.
Should you be concerned about oxalates? For susceptible people – which is not very common – a high-oxalate diet can cause kidney stones. An oxalate test can assess whether high-oxalate foods need to be avoided, especially for someone who has had a kidney stone.
Another concern about oxalates is that they can bind to minerals in the gut, preventing the body from absorbing them. This is mainly a concern if someone is depending on a high-oxalate food for certain minerals. For example, although spinach and rhubarb are high in calcium, we do not absorb the calcium as well due to the oxalates.
In general, foods high in oxalates are extremely healthy and oxalates are not a nutrient of concern for most people. As certified Nutrition Therapist Masters, we almost always recommend that everyone adopts a whole-foods diet with lots of variety. This type of diet will be high in antioxidants, fiber and other nutrients, while keeping a healthy balance of antinutrients such as oxalates.
Seedy Gluten-Free Rhubarb Crisp
Filling
5 cups (575 grams) rhubarb, cut into 1-inch pieces on the diagonal
½ cup organic cane sugar
2 tbsp tapioca starch
Juice of one lemon
1 ½ tsp vanilla extract
Pinch of salt
Crisp Topping
½ cup (55 grams) old-fashioned oats
½ cup oat flour
1 tbsp tapioca starch
¼ cup raw pepitas, roughly chopped (can use a coffee grinder)
¼ cup raw sunflower seeds
⅓ cup organic brown sugar (not packed)
2 tbsp organic cane sugar
¼ tsp sea salt
¼ tsp cinnamon
5 tbsp melted butter or coconut oil
Instructions
- Mix all filling ingredients together and let sit while preparing the crisp topping.
- In a separate bowl, whisk together all topping ingredients, everything but the butter/coconut oil. Then stir in the melted butter/coconut oil and fully combine.
- Add the filling to a 9-inch or 10-inch oven-safe tart or pie pan, or cast iron skillet.
- Top with crumble, leaving about ½-inch gap around the edges so you can see the rhubarb peak through.
- Bake in the oven at 375 degrees F for 30-35 minutes until bubbly and the topping is golden brown.
- Let cool for 20-30 minutes.
Makes 6 servings
Recipe adapted from The Bojon Gourmet
Looking for more spring-focused recipes? Download the NTI Eats – Spring Recipes eBook!
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About the author: Daina Rasutis is a graduate of NTI’s Nutrition Therapist Master Program. Her background in Environmental Engineering has allowed her to combine the best of science with a love for nutrition, sustainability & delicious food. Follow Daina’s cooking creations and lifestyle tips on her website: www.tabletocrave.com
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