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.
A Great British Pud
Healthy food can be tasty!
Instead of white flour this recipe uses rolled oats and wholegrain flour. This can be wheatflhour, spelt, rye or a gluten-free flour such as buckwheat, rice or quinoa. For another delicious alternative, you could omit the flour and use ground almonds instead.
Benefits of oats and fruit
Oats 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 is no 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 oats and fruits for the crumble
Because the terms for different type of oat vary around the world, I'm giving a short explanation about the oats used in this recipe, What most countries call rolled oats is sometimes called instant oats in the USA. What Americans call rolled oats is more akin to jumbo or giant oats elsewhere. Although jumbo or giant oats can be used for this recipe, I think the texture is better with rolled or instant oats. This is really a matter of personal preference and the nutritional value remains the same whichever oats you use. Don't use steel cut oats or pinhead oatmeal however because they have a much more chewy texture and will not taste good in this recipe.
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 honey or maple syrup. Or try half rhubarb, half apples.
The photos below show a combination of pear and apple.
Are oats suitable for people with celiac disease?
There is some debate about whether oats are safe for people with celiac disease. If the oats were grown near wheat, rye or barley they may be contaminated with gluten. Research also suggests that some people may react to avevin peptides in oats in a similar way that they react to gluten.
If you have celiac disease or are baking for someone who does, either make sure you buy gluten-free oats (which will not be contaminated) or substitute them with millet flakes. Millet flakes are slightly crisper when baked than oat flakes, but make a tasty crumble.
Low Fat, Low Cholesterol Fruit Crumble Recipe
Serves 4 generously or up to 6 if you like smaller portions.
Low Fat, Low Cholesterol Fruit Crumble Ingredients
- 50g/2oz/hird of a cup dried dates
- 100ml/4fl oz/half a cup water
- 500 grams/1lb/2 cups(packed) seasonal fruit, e.g. apples, pears, berries, (Approx 4 medium pears or apples)
- 100grams/4ounces/one and one quarter cups rolled or instant oats
- 50g/2oz)/half a cup wholegrain flour, (you can use gluten-free if need be)
- 1 teaspoon ground cinnamon
- 50ml/2 fluid oz/quarter cup good quality oil, (sunflower, olive or canola are all suitable)
How to prepare the filling
Chop the dates and place in a small pan, with the water. Bring to the boil and cook for a few minutes. When ready, they should be quite soft and most of the water will be absorbed.
Crush the dates with a fork or to make them really smooth, whizz them up in a food processer or liquidizer.
Chop the fruit.
Place in a 20cm (8in) diameter deep baking dish.
Add the dates and mix together.
How to prepare the topping
Now is the time to switch on your oven to give it time to warm up. Set the oven to:
gas mark 4/180C/350F
Combine the oats, flour and cinnamon in a bowl.
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 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!
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Should Celiacs Eat Oats? Depends on the Oat