Beth Warren Nutrition Blog

A Healthier Apple Crumble

by Beth Warren August 29, 2018

Do you know those recipes that are simple and then...BAM! ...the flavor is explosive? Yes, that's this recipe for my Healthier Apple Crumble. Originally included in my first book, LIVING A REAL LIFE WITH REAL FOOD (SKYHORSE 2014), this delicious version is sure to satisfy your sweet tooth without the excess unnecessary calories and sugar.

 

My goal of creating the recipe was to highlight the delectable flavor and natural sweetness of the apple. It's sad to see a dish be completely overpowered by added sweeteners. Not only is it excess sugar and carbohydrates than you need, but it loses the power of the actual real food ingredient. Over time, you forget what the actual food tastes like because it is always masked in sweetness or salt. Let's recommit this fall to going back to appreciating what actual whole foods taste. And the more foreign it feels to your palette, the more foregone into the world of added sugars and highly processed foods you are. The good news is that your palette is moldable and can change. Give it time and you'll rediscover your real roots of whole food flavor.

 

It also helps that apples are a nutrition powerhouse. Proven to reduce the risk of cancer, Alzheimer's disease, stroke, diabetes, obesity and high cholesterol, the antioxidant, and fiber levels are reasons enough to eat them. Check out these amazing stats:

 

  • -A study in the journal Food Chemistry in 2014, found Granny Smith, Braeburn, Fuji, Gala, Golden Delicious, McIntosh and Red Delicious - affected the good gut bacteria of diet-induced obese mice.

 

  • -A study involving 187,382 people found that people who ate three servings per week of apples, grapes, raisins, blueberries or pears had a 7% lower risk of developing type 2 diabetes compared to those who did not.

 

  • -The Florida State University researchers coined apples as a "miracle fruit". They found that older women who ate apples every day had 23% less bad cholesterol (LDL) and 4% more good cholesterol (HDL) after just six months.

 

  • -A study involving 9,208 men and women showed that those who ate the most apples over a 28-year period had the lowest risk for stroke.

 

  • -The Journal of Food Science in 2008 suggested that eating apples may have benefit for your neurological health.

 

  • -A 2006 study published in the journal Experimental Biology and Medicine found that quercetin (one of the antioxidants found abundantly in apples) was one of two compounds that helped to reduce cellular death that is caused by oxidation and inflammation of neurons. 

A Healthier Apple Crisp

A delicious healthier apple crisp that truly highlights the flavor of apples.

Ingredients

Serves 6

4 medium tart apples, peeled and thinly sliced
1/3 cup whole-wheat pastry flour, divided
1 tablespoon honey
2 teaspoons lemon juice
¾ teaspoon ground cinnamon, divided
2/3 cup old-fashioned oats
½ cup agave syrup
1 tablespoon coconut oil
Organic vanilla coconut ice cream or almond milk ice cream, optional

Instructions

In a large bowl, combine the apples, 1 tablespoon flour, honey lemon juice, and ¼ teaspoon cinnamon. Pour into a greased 9-inch deep-dish pie plate.
In a small bowl, combine the oats, agave, and remaining flour and cinnamon. Cut in butter until crumbly; sprinkle over apple mixture.
Cover with waxed paper. Microwave on high for 5–7 minutes or until apples are tender. Serve with ice cream if desired. 

Per serving (1 cup, without ice cream) Calories 212.5; Fat 6.3 g (Saturated 2.5 g); Cholesterol 0.0 mg; Sodium 39.1 mg; Carbohydrate 42.5 g; Fiber 5.3 g; Protein 1.8 g

Per serving (1 cup, with ice cream): Calories: 252; Fat: 7 g (4 g saturated fat); Cholesterol: 15 mg; Sodium: 66 mg; Carbohydrates: 49 g; Fiber: 3g; Protein: 2g
 

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