Apples!! So many flavours, so many colours, and so many nutrients! Apples are definitely one of my favourites foods in the fall (or any other time of year). They are loaded with an abundance of health enhancing nutrients and fibre. Apples offer the most health benefits when consumed in their whole form, with skin, rather than apple juice or apple sauce.
Here’s why I LOVE apples:
- The phytonutrients in apples can help you regulate your blood sugar.
- The soluble fibre found in apples, called pectin, helps to lower blood fat levels making it an excellent food for prevention of heart disease.
- The high content of flavanoids, like quercetin, have been associated with lower risk of asthma.
Mom’s Gluten-free Vegan Apple Crumble
This is one of the easiest and most delicious and nutritious desserts you can make. Unlike some unhealthy desserts, the cinnamon and fibre will help to keep those blood sugar levels balanced. It takes about 12 minutes to prep and you just can’t mess this one up!!
3 large apples
1.5 cups large flake oats (gluten-free)
½ cup brown rice flour
5 Tbsp coconut oil (room temperature)
4 Tbsp unsweetened applesauce
½ cup + 1 tsp coconut sugar
2 tsp + 2 tsp cinnamon
½ tsp + ½ tsp ground ginger
Pinch nutmeg
¼ tsp fine grey sea salt
How to make:
Preheat oven to 350F
Core apples and cut into little chunks, about 2 cm in size, and put into baking dish (11 x 8 inch).
In a large mixing bowl, combine 2 tsp cinnamon, ½ tsp ground ginger and 1 tsp coconut sugar. Mix and toss apples in the spice mix using your hands.
In the same large bowl, combine oats, brown rice flour, ½ cup coconut sugar, 2 tsp cinnamon, ½ tsp ground ginger, nutmeg and sea salt. Mix well with your hands. Add coconut oil and applesauce and mix well with your hands. Add topping to apples.
Bake for 45 minutes.
Makes enough for you and at least 6 friends:)
References:
http://www.whfoods.com/genpage.php?dbid=15&tname=foodspice
Where do you find large flake oats? Is there a brand?
I am DEFINITELY trying this.
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