Difficulty level: Easy
Preparation Time: 10 mins maximum
We both have sweet tooths and let’s be realistic, there are some days when you just have to have a little treat.
So when we make sweet treats, we find every way possible to ADD nutrition to the dish.
The humble crumble is a well known dessert made on fruit (yes good), lashings of butter, white flour and processed sugar (not so good) and not a lot of anything else (not so nutritious).
If you take a look at this crumble, it still contains calories from sugar and nuts but the difference is the ingredients are less processed and actually contain nutritional benefits. The old fashioned crumble contains very very little fibre, whereas this crumble is packed full of fibre from the fruits and nuts to protect our digestive system against colon cancer, keep our bowel regular and reduce cholesterol.
By using almond meal instead of plain white flour, we have added vitamin E which is an antioxidant, protein, calcium and postassium . The antioxidant vitamin E and, phytosterols and the monounsaturated oils they contain have proven to protect our heart against heart disease.
Macadamia nuts are a favourite of ours due to their ‘buttery texture’. Like almonds, they are also high in protein, fibre, antioxidants, potassium and contain the highest levels of the heart healthy monounsaturated fats of all nuts.
Adding coconut also increases the fibre in the dish and delivers a beautiful flavour. Instead of sugar, use a low GI minimally processed sugar such as coconut sugar or Rapidura which are available from health food stores and have a delicious caramel flavour. If you can’t find these, use brown sugar. Or just omitt sugar altogether if you wish.
This recipe isn’t designed to be adhered to. You can swap and change nuts, use your favourite fruit and experiment with different combo’s. You don’t have pistachio’s? No problem, just substitute with a different nut.
So you can see, by simply making a few swaps we have turned a simple dessert void of many nutrients, into a power packed sweet treat with loads of flavour.
Some other things I often like to add are:
- Sesame seeds
- Ground hazlenuts
- Pumpkin seeds
- Sultana’s to the fruit.
4 small granny smith apples
4 small plums
1/2 cup sultanas or unsweetened cranberries (optional)
1 cup almond meal
1 cup macadamia nuts
1/2 cup pistachio nuts
1/4 cup flaxseeds (linseeds)
1/2 cup coconut sugar/or rapidura sugar/or brown sugar
1 cup coconut flakes
4 tbsp rice bran oil, oilve oil or coconut oil *before choosing coconut oil, read my article here
2 teaspoons cinnamon
- Preheat oven to 180 degrees celcius
- Cut fruit into similar sized wedges
- Combine with sultanas if using
- Lay the fruit on the bottom of a ceramic baking dish
- Blend all the topping ingredients together – expcept the coconut flakes – until mixture becomes course like breadcrumbs.
- f the mixture is too dry you may need to add a little more oil, 1 tbs at a time.
- The mixture should ‘clump’ together when you squeeze it in the palm of your hand and then crumble apart when you try and break it.
- Stir through the coconut flakes.
- Take handfuls of the crumble in your hand, and squeeze together.
- Place these clumps on top of the fruit within the bowl.
- Bake in the oven for 30 mins – 1 hour depending on the size of your dish. The crumble should turn crisp and golden on top, and the fruit be bubbling underneath.
Stay Happy and Healthy…The Nutrition Guru and The Chef
Take a peek at our healthy recipe below for Totally Munchable Toasted Muesli