Apple, Maple, Quinoa and Coconut Crumbles

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I’m a sucker for crumble. Alongside cheesecake it is my favourite dessert. No doubt about it. My mum makes the best, especially when it’s paired with warm oozing custard. Ahhhh! It doesn’t get much better than that!

Except….

….when they are healthy!

Like this recipe from Donna Hay’s 80th issue magazine (below):

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Recipe

Apple, Maple, Quinoa and Coconut Crumbles

Serves 4

Ingredients:

  • 6 small ripe apples, peeled, cored and chopped*
  • 1/3 cup maple syrup
  • ½ cup shredded coconut
  • 1 cup quinoa flakes
  • 60g melted coconut oil
  • 2 tablespoons maple syrup, extra
  • Greek-style yogurt, to serve

Method:

  1. Preheat oven to 180 degrees C.
  2. Place the apple and maple syrup in a medium bowl and gently toss to combine. Divide the pear mixture between 4 x 1-cup-capacity (250ml) ovenproof ramekins and place on a baking tray.
  3. Place the coconut, quinoa flakes, coconut oil and extra maple syrup in a medium bowl and mix to combine. Spoon the crumble over the apples and bake for 15-20 minutes or until the apples are soft and the crumble is golden.
  4. Serve with yogurt.

Notes:

  • You can replace the apples with the same amount of small pears, like the original recipe states.

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Don’t get me wrong in the name of all desserts crumble would probably have to be one of the healthiest, with their good use of oats and seasonal fruit. So they perfectly fine as they are, but this version takes healthy to the next level. You can even have it for breakfast like I did!

The original recipe called for the same amount of pears but I obviously changed it to apples because we have a massive amount at home from the farmers markets, which need to be used. We don’t like to waste food in our household!

Instead of the coconut oil the recipe also used the same amount of melted butter but I decided to change this to uplift the coconut flavour and also make it a bit healthier.

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The Lowdown:

This recipe is really versatile because it is both gluten free and vegan (if you omit the Greek-style yogurt and use coconut yogurt instead).

Quinoa Flakes:

Quinoa flakes are a great gluten free alternative to oats as they full of protein (they are made from the protein powerhouse, quinoa – hence the name), dietary fiber, low in fat and cholesterol-free. What more could you want from a little ol’ breakfast grain?! Wait, no, apparently it’s actually a seed related to the spinach family. Figure that one out!!

They are also very similar to oats in the way they cook. All gotta do is pop some in a saucepan with milk or water and cook them as if they are oats to get a porridge-like consistency. Simple as that!

Maple Syrup:

Maple syrup, itself, also has many nutritional benefits but be sure to choose pure maple syrup because there are maple flavoured syrups out there that are far from good for you.

IMG_3265Maple syrup is the only product in our diet that comes directly from a plants sap and contains over 54 antioxidants making it rival that of antioxidant super foods: berries, tomatoes, tea, red wine, whole wheat and flax seed. These antioxidants can help delay or prevent diseases caused by free radicals, such as cancer or diabetes. Maple syrup also contains high levels of zinc and manganese, keeping the heart healthy and boosting the immune system. (Pure Canadian Maple Syrup)

Tanisha xx

Sources:

http://vegetarian.about.com/od/ingredientsandadditives/fl/Quinoa-flakes-What-are-quinoa-flakes.htm

http://bodyecology.com/articles/quinoa_benefits_guide.php#sthash.eY9A3kol.dpbs

http://www.purecanadamaple.com/benefits-of-maple-syrup

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