Low Fat, Low Cholesterol, Delicious Fruit Crumble Pudding.
This recipe is a modern slant on that Great British dessert, the Fruit Crumble. The usual crumble, served everywhere from school canteens to fancy restaurants, is heavy on butter, sugar and white flour, so not suitable for those of you with health problems such as diabetes or high cholesterol.
Having dietary restrictions doesn't you need to miss out on tasty food
Instead of white flour this recipe uses rolled oats and wholegrain flour. The flour used doesn’t need to be wheat. I often use spelt flour, which is an ancient type of wheat that can be eaten by some people who are wheat-intoleratant. However it does contain gluten so isn’t suitable for those with celiac disease. Good gluten free substitutes are rice, gram, or soya flour or a special gluten free mix, or you could omit flour altogether and used ground almonds instead.
Oats are now generally considered safe for those with celiac disease, but if you want to avoid them then millet flakes make a good substitute. They are slightly crisper when baked than oat flakes. (See the link at the end of the recipe for more information from celiac.com on research into oats and celiac disease.)
Oats are one of the foods that reduce cholesterol. This is because they contain a high amount of soluble fiber, which reduces the ‘bad’ cholesterol: low-density lipoprotein. Apples, pears and some other fruits also contain soluble fiber, so this recipe is a winner all round at keeping you healthy. And just as important – it tastes really good!
Because fruit is already sweet, there really isn’t any need to add sugar to crumbles, and to my taste most recipes are far too sweet. This recipe includes dried dates to give just a little extra sweetness, and makes it suitable for diabetics. It’s also a great way to use up any fruit that is past its best.
Suitable fruits from the crumble
Apples, pears, plums or peaches are all suitable fruit for use in this crumble, as are raspberries or blackberries. Berries and apples make a tasty combination. I often add a banana or two to the mixture, as these are high in potassium.
It’s also possible to use rhubarb, but as this is sour you will need extra dates or another sweetener such as agave syrup. Or try half rhubarb, half apples.
The photos accompanying the recipe below show a combination of pear and apple.
Serves 4 generously or up to 6 if you like smaller portions.
The Filling Ingredients:
50g/2oz/third of a cup dried dates and 100ml/4fl oz/half a cup water
About 500 grams/1lb/2 cups(packed) of chopped seasonal fruit. This is around 4 medium apples or pears.
The Filling Method:
Chop the dates and place in a small pan, with the water. Bring to the boil. Give them a prod with a fork and if the dates feel soft they are ready. If they still feel hard, boil them for a few minutes. (This will depend on how dry the dates were in the first place.) Crush the dates with a fork or to make them really smooth whizz them up in a food processer or liquidizer.
The top photograph shows how the dates look when they are ready to puree or mash.
Chop the fruit.
Place in a 20cm (8in) diameter deep baking dish.
Add the dates and mix together.
(The dates in this photograph have been pureed.)
The Topping Ingredients:
100grams/4ounces/one and one quarter cups rolled oats
(Because the UK and USA use different terms for some types of oats, see the photograph to the right to be sure you have the correct kind.)
50g/2oz)/half a cup whole-wheat flour
1 teaspoon cinnamon
Around 50ml/2 fluid oz/quarter cup light sunflower oil
(If the sunflower oil is unrefined the flavor will be detectable in the finished product, which is why I recommend a lighter oil.)
Prepare the topping by combining the oats, flour and cinnamon.
Add the oil and mix well together.
The dry ingredients should be lightly coated with oil, but not clumping together.
Pour the crumble over the fruit and spread out evenly.
Bake in a preheated oven gas mark 4/180C/350F for 25 - 35 minutes until evenly browned on top. (Most fruit will cook through in 30 minutes, but rhubarb will need the longer time.)
The Photo Below Shows The Crumble When It Is Ready To Eat. Enjoy!
More Hubs on Healthy Eating and Recipes
Read about the latest research on oats and celiac disease
Should Celiacs Eat Oats? Depends on the Oat
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