Apple Crumble

(Fantastic for the digestion)

Week 10 since we started lockdown and I must admit, this week has taken me back to the days pre-Covid 19 where there are queues everywhere and everyone seems to have come out of their temporary hibernation! My life seems to have kicked up a gear in busyness so it made me think of classic recipes which are oh so good for our digestion (and oh so easy to make!). Now, as the saying goes: ‘an apple a day keeps the doctor away’, but why is that the case? Apples are full of pectin, which is great at healing the gut. There are so many variations of the classic apple crumble, but I like this one. Sometimes I add 75g of chopped walnuts to the crumble topping and reduce the oats and flour by 25g each. This adds a nice crunch and increases the protein and omega 3 levels of the recipe. A real winter warmer!

Benefits of this recipe:

Apples – are full of fibre, vitamin C, phytonutrients and polyphenols. It is best to leave the skin on, as half of the fibre and many polyphenols are in the skin. Apples have a prebiotic effect and promote good gut bacteria. They also contain pectin which removes toxins from the body. A real body cleanser!

Rapadura sugar - not as heavily processed as white sugar. It is made by evaporating the water from cane juice, thus retaining the molasses and high mineral content (vitamin C, iron and magnesium). It has a natural caramel taste and grainy texture and is low GI.

Cinnamon - high in antioxidants and anti-inflammatory, lowering blood sugar and having a powerful anti-diabetic effect. Cinnamon boosts the immune system as it is rich in antioxidant polyphenols and proanthocyanidins.

Wholemeal spelt flour - Spelt is an ancient grain related to wheat which is more easily digested (water soluble). It is high in fibre, vitamins B1, B2 and B3 as well as manganese and magnesium and is low GI. Its tougher husk protects the nutrients inside. Spelt has a nutty, slightly sweet flavour.

Oats - are high in soluble fibre (beta glucan) and are known for their cholesterol lowering properties and support for heart health. Full of nutrients – manganese, phosphorous, copper, B vitamins, iron, magnesium, selenium and zinc. Oats are a low gluten wholegrain great at balancing blood sugar levels.

Butter - butter is made from churning milk or cream. It is much less processed than margarine! Butter’s high fat content gives baked goods their texture. It is all about balance! Margarine may be lower in saturated fat, but it contains harmful trans fats and additives that the body finds it hard to metabolise.

Ingredients: (serves 6 people)

1 kg organic apples (washed, cored and sliced but not peeled!)

25g organic rapadura sugar

1 tsp ground cinnamon (organic if you can)

4 tbsps water (maybe more)

110g wholemeal spelt flour (organic)

110g traditional oats (organic)

75g butter (organic, unsalted, at room temperature)

75g rapadura sugar (organic)

Method:

1. Preheat oven to 180 C. Grease a 1.75 litre pie dish or 23cm gratin dish.

2. Place the apples, sugar (first, smaller amount) and cinnamon in a saucepan, sprinkle with the water, then cook gently until there is just a shine on the skin of the apples (this ensures the pectin is released). It can take 10 minutes. You may need more water.

3. Spoon the mixture into the prepared pie/gratin dish.

4. Prepare the crumble topping by sifting the flour into a large mixing bowl, adding the oats. Then add the butter in small pieces, rubbing it into the flour/oat mixture lightly using your fingertips until it is evenly dispersed and resembles breadcrumbs. Stir through the sugar.

5. Sprinkle the topping over the fruit, spreading it out evenly with a fork.

6. Place the crumble on a high shelf in the oven and bake for 30-40 minutes until the top is tinged with brown.

7. Serve warm with cream or vanilla ice cream (good quality and organic, if you can).