🟩 Individual Pear Crumble

Serve: 1

Ingredients

• ½ cup diced pear
• 2 tbsp rolled oats (~16 g)
• 1 tsp brown sugar (~4 g)
• 1 tsp Nuttelex or butter (~5 g)

Quick 2–4 Minute Method

1. Place diced pear in a small microwave-safe ramekin.
2. In another ramekin, mix oats, brown sugar, and Nuttelex/butter.
3. Microwave both ramekins for 1–2 minutes, until pears are hot and topping lightly cooked.
4. Spoon topping over pears.
5. Place under a preheated grill for 2–4 minutes until golden and crisp.
6. Serve immediately.

Notes:

• Migraine ED: ✅ Allowed (pear + oats safe; butter/Nuttelex tolerated; sugar small amount fine)
• Histamine & Tyramine: Low (fresh pear + oats low amine; use fresh dairy/non-dairy fat)
• Carb Balance: Carb-heavy (pear + oats + sugar) • GL: Moderate (~12–14 per serve)
• Calories: ~160 kcal per serve