Healthy Apple Crumble Recipe

Apple crumble has been a family favourite in our house for years. Now Autumn has arrived in Australia all the new season apples leave us spoilt for choice, and they taste positively delicious baked into a dessert.

I’ve modified this recipe so that it is gluten-free, sugar-free and so that it can also be dairy free or vegan. It’s quick to make, rich in fibre, and tastes wonderful as a hot or cold dessert, and will even double as breakfast!

The following recipe gives one serve, which I bake in a small ramekin. For more people just keep increasing the quantity, and use a larger baking dish.

Ingredients for the apple base:

One apple (today I’m using Pink Lady apples – very creamy and sweet and they keep a nice firm texture when cooked. I won’t use any sugar or sweetener as the fruit is ripe and sweet already, but a tart apple like a granny smith may need a little sweetening for most palates), six dates (optional – omit if you have diabetes or a sugar issue), 1/3 cup of water, half to one teaspoon stevia if needed (you could also use maple syrup, honey or rice syrup), a shake of powdered ginger or allspice.

Method:

Peel and core apple and chop into small pieces.

Add apple to saucepan with water and sweetener if the apple is tart, and turn to medium heat. After a minute or two add the chopped dates if you are using them.  Add a little ginger or allspice to season.

Stir often over medium heat until the liquid cooks off and the apple has changed colour.

Spoon into a ramekin or small dish, (or enjoy on its own as stewed fruit – great with yoghurt, on porridge or cereal, or even over ice-cream).

Crumble topping ingredients:

One tablespoon dessicated coconut, one tablespoon mixed seeds (optional but great for protein and fibre), one tablespoon rolled oats (if you’re celiac you may want to use a tablespoon of either gluten-free breadcrumbs, puffed rice/millet/buckwheat or a good gluten-free cereal), a little sweetener of your choice if you wish, one teaspoon of butter, vegan/vegetarian butter substitute or if you are mad on coconut like me, one teaspoon of coconut oil or cream.

The seed mix I use is called Kapai Puku. It’s available online but not everywhere – there’s a good post about it, and how you can make your own substitute here.

Method:

Rub crumble ingredients together with your fingers so that it becomes clumpy. (Very un-technical term – sorry!)

Sprinkle over apple mixture.

Bake in moderate oven until the top browns – around ten minutes.

Eat with great gusto – can be served with yoghurt, coconut cream, cream or ice-cream. Or enjoy it on its own. Comfort food at its finest.

24 thoughts on “Healthy Apple Crumble Recipe

  1. Oh, this looks absolutely yummy – and with the substitutions, something I could actually eat! I also love baked apples, and I’ll bet this topping would go nicely with that, too. Am going to try this the next time I buy apples. Thank you! :)

  2. sounds wonderful, especially since I keep away from sugar…especially like the idea of just using the mixture as a fruit dessert or topping or with granola or whatever. I would add a little cinnamon as well. Thanks for reminding me of this wonderful and easy way to enjoy my apples! :-)

  3. The following is from http://en.wikipedia.org/wiki/Gluten-free_diet. I’m not celiac, but am gluten-intolerant. Unfortunately, oats seems to be one of my biggest stressors.

    Controversy over oats
    Further information: The oat controversy and Oat sensitivity
    Oat grains in their husks

    The suitability of oats in the gluten-free diet is still somewhat controversial. Some research suggests that oats in themselves are gluten free, but that they are virtually always contaminated by other grains during distribution or processing. However, recent research[20] indicated that a protein naturally found in oats (avenin) possessed peptide sequences closely resembling wheat gluten and caused mucosal inflammation in significant numbers of celiac disease sufferers. Some examination results show that even oats that are not contaminated with wheat particles are nonetheless dangerous, while not very harmful to the majority. Such oats are generally considered risky for celiac children to eat, but two studies show that they are completely safe for celiac adults to eat.

    People who are merely gluten-sensitive may be able to eat oats without adverse effect,[21] even over a period of five years.[22] Given this conflicting information, excluding oats appears to be the only risk-free practice for celiac disease sufferers of all ages.[23] However, medically approved guidelines exist for those celiacs who do wish to introduce oats into their diet.[24]

    Unless manufactured in a dedicated facility and under gluten-free practices, all cereal grains, including oats, can be cross-contaminated with gluten. Grains become contaminated with gluten by sharing the same farm, truck, mill, or bagging facility as wheat and other gluten-containing grains.

    • Hi Merry, That’s why I suggest oat substitutes for people like you. One of my favourites is buckwheat flakes – they toast up so well in the oven and get a lovely crunch to them. It’s a strange thing – some people who can’t tolerate gluten handle oats well, some not at all. I often wonder whether this sort of intolerance is about more than just the gluten too. I think it’s always best to listen to your body, and with recipes like this one it’s so easy to substitute something that works better for you. Be well. Much love to you xoxo

  4. Pingback: Uncanny Harry! | Cauldrons and Cupcakes

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