Nothing beats a sweet & sticky crumble for dessert, especially when it's low in sugar, made with healthy ingredients and uses seasonal fruit. Truly delicious.
- Prep time: 20 mins
- Cooking time: 20-25 mins
- Utensils: mid-sized pan, large mixing bowl, deep pie dish (or several smaller ones)
- Storage: keeps in the fridge for 5-6 days
- Suitability: low sugar, low carb
6 ripe pears, chopped
1/3 cup sweetener (try sugar free Xylitol)
2 tsp cinnamon
1 cup fine almond flour
1/4 cup coconut flour
1 tsp baking powder
1/4 teaspoon salt
1 cup walnuts, crushed
1/4 cup double/thick cream
2 tsp apple cider vinegar
100g unsalted butter
- Turn on oven and set to 180C
- Add the chopped pears, half the cinnamon (1 tsp) and just a spoonful (1 tbs) of sweetener to a pan
- Cook on low heat, with a lid, for 10 mins until soft (pour off excess liquid if necessary)
- Meanwhile, in a large mixing bowl, combine the almond flour, coconut flour, salt, baking powder, crushed walnuts, and remainder of the cinnamon and sweetener
- Add the cream, vinegar and butter to the bowl; mix lightly with fingertips to form lumpy pieces
- Cover the bottom of the pie dish with the cooked fruit; add the crumble mix on top; cover with tin foil
- Bake for 15 mins, then remove foil and bake for 5-10 mins more (or until golden brown on top)
- Serve with a sprinkle of cinnamon and cream, greek yoghurt or sugar-free vanilla ice cream
Tips: add berries (raspberries, blueberries or strawberries) for a touch of colour and a health boost; use different types of nuts (brazil nuts are especially healthy); add dry or chopped fresh ginger to the crumble mix.
Cinnamon has been shown in research to possess anti-inflammatory, anti-microbial, antioxidant and anti-cancer properties. It has been shown to lower blood sugar levels and improve circulation, which could possibly relieve pain associated with poor circulation.
Pears contain a good array of vitamins and minerals including potassium that helps to manage the body's balance of fluids, as well as phosphorus, vitamin K and calcium which are both needed for healthy bones and teeth.
Walnuts are one of the few plant sources of omega 3, containing 6280mg alpha-linolenic acid (ALA) per 100g. Research has shown that ALA from a 37g handful of walnuts each day can reduce inflammation. Walnuts can also lower both total and ‘bad’ LDL cholesterol levels without effecting ‘good’ HDL cholesterol.