My cheats version of an apple crumble is super quick, healthy and easy to make. It is full of gut healing prebiotic fibre and a great way to get the kids involved in the kitchen and getting them to eat more fibre.
Apples are such a nutritious fruit providing us with vitamin C, potassium and vitamin K. When cooked they provide us with one of the best pre-biotic fibers for our microbiome, pectin. Pectin is mostly in the apple skin, so try leaving some of the skin on the apple when making this dessert.
Oats are also an amazing, nutrient rich food. They are rich in minerals zinc, iron and magnesium. They are an excellent source of the fibre beta-glucan which improves cholesterol levels, balance blood sugar and improves colon health. Please ensure you use traditional oats, not quick oats as they are processed and lose much of their nutrition and fibre which dramatically increases their GI value and negates any positive influence on insulin.
1 cup of traditional rolled oats
1-2 tablespoons of roughly chopped nuts and seeds, walnut and pumpkin seeds for example.
1 tsp ground cinnamon
2 tbsp pure maple syrup or coconut sugar
1-2 tbsp soft or melted butter
Combine the above ingredients well.
Peel (optional), core and roughly chop 4 large green apples and place them in a baking dish. Sprinkle with cinnamon, nutmeg and vanilla if you wish. Cover with oat mix and bake in a moderate over for 30-45 mins.
Serve apple crumble with a drizzle of cream or custard. Enjoy hot or cold. Left overs make a great breakfast.
Use a combination of different types of apples or a combination of apple and pears, or add a blackberries or sultanas with your apples.
Try different nut and seed combinations. Along with protein, good fats and fibre, nuts and seeds have added nutrition including:
Pumpkin seeds are an excellent source of zinc.
Brazil nuts are an excellent source of selenium.
Almonds with the skin on provide an additional prebiotic to feed your gut microbiome.
Flaxseeds contain omega 3 fatty acids and lignans which help balance hormones.