Fibre-Full Apple Crisp

Fibre-Full Apple Crisp

I can’t think of a better way to end the day than curled up with a warm bowl of apples, topped with a crisp topping and a dollop of cream. Making this super healthy, gluten-, dairy- and refined-sugar-free apple crisp really couldn’t be easier.

Requiring just 7 ingredients and a few staple spices, you probably already have the ingredients to make this scrumptious dessert lying around in your pantry.

Do you know what the difference is between a crumble, crisp and a cobbler?

Well, I certainly didn’t until a few days ago! When a recipe popped up for a apple crisp and an apple cobbler when I was looking for inspiration for this recipe, I assumed that it must just be another word for a crumble. But no, I was wrong; they are all different in their own special way.

A cobbler is a deep-dish baked fruit dessert with a thick dropped-biscuit or pie dough topping. On the other hand, Crisp is a baked fruit dessert topped with a crisp and crunchy layer of ingredients. The topping may include a proportion of sugar, butter, oats, nuts, flour, and spices such as cinnamon, tossed together to gain a somewhat granular look. A Crumble is similar to a crisp, but the topping usually consists of only flour, sugar, and butter. Crazy, huh?

After this revelation, I realized that I’d actually created an apple crisp rather than an apple crumble, and I had to change my recipe accordingly. One random Flora rant later, let’s get down to what you’re really here for – The Recipe.

The importance of fibre

The old saying, “An apple a day keeps the doctor away”, might have some truth behind it. While, no studies are linking eating an apple a day to fewer trips to the doctor, apples are an incredibly nutritious fruit and provide your body with essential vitamins and minerals, as well as a good dose of antioxidants and fiber. As such, consuming apples has been linked to lower your risk of developing cardiovascular disease, lung cancer, as well as supporting weight loss and bone health.

This recipe is jam-packed full of fibre, which means this recipe is not only delicious, but it’s also promoting good gut health – a win-win situation.

Fibre is essential to gut health, literally feeding and making the bacteria we thrive on. Not getting enough fibre can cause gut dysbiosis and lead to poor digestion, a high risk of cardiovascular disease, weight gain and poor blood sugar control, among other things. If you want to know more about the effects fibre, as well as other key macronutrients, have on your gut, then check out this post.

Fact: Dietary fibre intake is recommended at 25g/day for women and 28/day for men. However, fibre intake has been reported to be as low as 15g/day in 90% of the population in developed countries.

Fibre-Full Ingredients:

  • Apples: Apples are incredibly delicious and nutritious; with a medium-sized apple containing 2.4g of fibre, you’ll be well on your way to reaching your daily requirement with this recipe.
  • Oats: Oats are among the healthiest grain foods on the planet. They’re high in vitamins, minerals and antioxidants. What’s more, 1 Cup of oats contains 16.5g of fibre, almost your daily requirement!
  • Almond Flour: Almond flour is rich in monounsaturated fat, which can help keep your cholesterol levels under control. If you are out of almond flour, replace it with plain flour or another GF alternative.
  • Coconut Sugar: Coconut sugar is a great alternative to refined sugars, providing the same sweetness level but with a few added nutrients. If you don’t have any coconut sugar, it can easily be replaced with brown sugar.
  • Maple Syrup: Maple syrup is my favourite natural sweetener. Not only is it yummy, but it is also very high in antioxidants. Just make sure to get pure maple syrup with no additives. If you haven’t got maple syrup, use honey or agave as an alternative.
  • Lemon: Lemon juice and zest in this recipe have a dual function. Firstly, it stops the apples from browning. And secondly, it adds a tangy flavour to the crisp and balances out the apples’ sweetness.
  • Vanilla Extract, Cinamon & Nutmeg: I love this spice combo for this recipe. Adding a nutty, warming flavour to the dish.
  • Coconut Oil: Extra virgin coconut oil is a great source of healthy fat and works incredibly well in binding together the oats and almond flour whilst adding a hint of coconut to the recipe. Alternatively, grass-fed butter also works well.

How to make this Healthy Apple Crisp:

Step 1: Preheat the oven to 180˚C and grease some oven-proof ramekins. While the oven heats up, core the apples and chop them into small pieces

Step 2: Coat the apples with coconut sugar, spices, vanilla extract, lemon juice and zest.

Step 3: In a separate bowl, combine the oats, almond flour, maple syrup and coconut oil. Mix thoroughly until all the oats are coated with the syrup mixture.

Step 4: Place around 4-5Tbsp of apples to your ramekins. Push down until they form an even layer.

Step 5: Coat the apple mixture with around 2-4Tbsp of the crisp mix. Push down until a flat surface is formed. Optionally, sprinkle some flaked almonds over the top.

Step 6: Bake the Crisp in the oven for around 25-30 minutes, or until a golden crisp top has formed and a fork easily goes through the apples below.

Print
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Fibre-Full Apple Crisp


  • Author: Flora Nye
  • Prep Time: 15
  • Cook Time: 25
  • Total Time: 40 minutes
  • Yield: 4 1x
  • Diet: Gluten Free
Scale

Ingredients

For the Filling:

  • 45 Medium Sized Apples
  • 1/4 Cup Coconut Sugar 
  • 1Tsp Ground Cinamon
  • 1/2Tsp Ground Nutmeg
  • 1/2Tsp Lemon Zest
  • 1Tbsp Lemon Juice
  • 1/2Tsp Vanilla Extract

For the Crumble Topping:

  • 1 Cup Oats
  • 1/2 Cup Almond Flour
  • 2.5Tbsp Maple Syrup
  • 1 1/2Tbsp Coconut Oil

Instructions

  • Preheat the oven to 180˚C and grease 4 small ovenproof ramekins. 
  • De-core and chop the apples into small pieces.
  • Place the apples in a bowl and add the coconut sugar, spices, vanilla extract,  lemon zest and juice. Mix thoroughly until apples are evenly coated. 
  • In a separate bowl, mix the oats, almond flour, maple syrup and coconut oil. 
  • Scoop around 4-5Tbsp of the apple mixture into each ramekin. Pushing the apples down firmly.
  • Coat with around 2-3Tbsp of the crumble mixture, ensuring all the apples are coated. Optionally, coat with some flaked almonds. 
  • Bake in the oven for around 25-30 minutes, or until the crumble topping is golden and a fork easily goes through the apples below. 

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