Nutritious vegan apple and pear crumble
Keeping a strict healthy diet when pregnant is not easy. And cooked apples and pears are an excellent, low-calorie alternative to sugar-laden desserts.
Treating yourself with this delicious crumble not only will satisfy your sweet tooth but also a very healthy option during pregnancy. Why?
Apples are a fibre-rich food, and cooked apples (with skin) contain between 4 and 5 grams of fibre per cup, and also a good source of vitamin C, thiamine, riboflavin, niacin, vitamin B-6, folate, vitamin A and vitamin E. Pears also provide a significant amount of fibre and other essential nutrients, such vitamin C, K and copper. Most importantly cooked apples and pears have an extra benefit: gut-healing pectin, a form of fibre, that is released during the cooking process. Pectin will help to repair and maintain your gut health. 1
Oats are great source of fibre and countless minerals, such as magnesium, iron, zinc, folate and vitamin B1 and B5. 2 They also have prebiotic properties, meaning they feed your good gut bacteria.
Coconut oil is a source of essential fatty acids, that helps your body absorb fat-soluble vitamins such as A, D, E and K. So your body will basically easily absorb all goodness from the cooked apples, pears and oats.
Coconut is also great to boost your breastmilk!
So now we know how healthy it is, let’s see how we make it!
- 6 apples
- 6 pears
- 1 tsp cinnamon (for the fruits)
- 65 g rolled oats
- 35 g flour (I buckwheat flour, if I have. Its nutty flavour brings the dish to a whole new level.)
- 2 tbsp. maple syrup (You could use honey, as a non-vegan option)
- 2 tbsp. coconut oil
- 1 small tsp cinnamon (for the topping)
- Set your oven at 190C/375F/gas5
- Wash and cut all the fruits in quarters to take the seeds then chop them into small cubes.
- Add all fruits, 1 teaspoon of cinnamon and 4 tablespoons of water to non-sticky pan
- Gently simmer for 10-15 minutes or until all the fruits soften.
- Prepare your topping by adding
-small tsp cinnamon(optional)
to a bowl and mix.
- Once your fruit is ready, transfer it all into a heatproof glass container.
- Add your crumbly topping.
- Bake it for about 20-25 minutes or until top is golden brown.
Serve it on its own, with cream, but if you would like to opt for a much heathier option, I would recommend my personal favourite, which is probiotic yoghurt (for some extra goodness), a drizzle of honey and a sprinkle of cinnamon or even better, coconut milk!
You can store it in the fridge up 4-5 days in an airtight container or you can freeze it for up to 3 months.
- Stewed apple for gut health. Healthpath
- What are the benefits of oatmeal? Medical News Today