• Iris Windsor

Healthy Apple Crumble

Updated: Jan 7



We all look for desserts that are quick and easy. We like to be able to cook something easy but we also like to make our desserts as "guilt free" as possible.. We place a great deal of emphasis on what is “healthy”.


Apple Crumble is a great choice and can also be managed by any “budding chefs” who might be "helping" in your kitchen at the time.


When converting to “healthy”, there are some things that we need look for:

  1. First step is to “get rid of the white stuff “ from our diets. This means…white sugar, white flour, white rice, white potato, white pasta and white bread. Replace these items with brown….sugar, flour, rice, pasta, bread and sweet potato. If you can achieve this….you have taken a huge step towards eating more healthily.

  2. Always cook in season. In season produce is always at its prime nutritionally and will be at its best price because there is usually lots available.

  3. Try to incorporate fruit. Many fruits in desserts can be swapped out for fruits that are in season. We can use apples, pears, peaches, plums, apricots, raspberries, blueberries , rhubarb or a combination of any of these fruits in this particular dessert.

  4. We take a look at the sugar used in our recipe There are so many seeteners available for us to choose what is .the most healthy for our family. Choose coconut or rapadura sugar, maple syrup or honey.

  5. We look at the flour content. Everywhere we look we see that white wheat flour is not always the best choice when it comes to a“healthy”option. Often, it is beneficial to choose something like almond flour, green banana flour or coconut flour or even just wholemeal flour as these can also give an interesting flavour boost.

  6. Lastly, we look at the oil content and what type of oil we can use. This choice depends on the flavour you want and there are many choices. I like butter for baking as I love the flavour that it imparts. Coconut oil can be a good choice here if you want to avoid animal fat.

Note:

There is something important to remember when choosing butter for baking. Best to always use unsalted regular butter. The soft, spreadable varieties are not suitable to get the best results when baking as they have water incorporated to make them “soft” or spreadable and this will throw out the liquid balance when baking.


"Apple Crumble Recipe"


Ingredients:


For Crumble

  • 1/2 cup almond meal

  • 1/2 cup green banana flour,coconut flour or wholemeal flour

  • 1/4 cup shaved almonds

  • 1/4 cup chopped walnuts or pecans

  • 1/4 cup brown sugar or coconut sugar

  • 1/2 cup shredded coconut

  • 1/2 teaspoon cinnamon

  • 125 g melted butter or coconut oil

Method:

Place all ingredients into a bowl and mix.

For Apple

  • 1x large tin of sliced apple from supermarket (or 5 apples)

  • 3 cloves

  • 1/4 cup orange, pineapple or lemon juice

  • 50 g sugar (2 tablespoons)

  • Vanilla paste if desired

Method:

  1. Place all apple ingredients in saucepan.

  2. Heat on stove top until apples soften. Do not overcook apples just heat through.


Can also use:

  1. Canned crushed or fresh pineapple combined with passion fruit. Thicken crushed pineapple with custard powder.

  2. Canned or fresh plums.

  3. Canned or fresh apple with frozen raspberries or blueberries.