The Healthy Chef – Teresa Cutter

When I cook I try to make fresh fruit and veg the main component of each meal and to celebrate Christmas there is nothing I love more then making healthier desserts, puddings and cakes that everyone can enjoy.  I love making my lush berry crumble as the finale to a meal. It takes minutes to prepare and it can be served warm or cold with proper custard, thick natural yoghurt, or a light drizzle of coconut cream.

I like to vary my crumble topping to vary the  final flavour and texture I want to create. My favourite is basically a combination of raw nuts such as almonds, pistachio, macadamia or hazelnut lightly spiced with cinnamon and sweetened with honey or  fresh soft pitted dates. Hubby loves my wholesome oatmeal  crumble that is lightly scented with vanilla and cinnamon. The recipe below serves 8 generous portions so you can enjoy for breakfast the next morning !

WHAT’S GOOD ABOUT IT:
Berries are low in calories and high in antioxidants which help to neutralise free radicals. Oats are a great source of soluble fiber that fills you up, so you feel fuller for longer.  According to studies, the beta-glucan fiber found in oats can help regulate your appetite for up to 4 hours as well as help lower cholesterol. Cinnamon improves insulin’s efficiency, which helps regulate blood sugar levels. A Swedish study published in the American Journal of Clinical Nutrition showed that inclusion of cinnamon in the diet lowered blood glucose levels. I’ve also used macadamia nut oil in this recipe which works as an anti-inflamatory and replaces traditional trans fats + margarines found in most store bought crumbles. Nuts such as almonds are full of protein that can help your body repair as well as support a healthy immune system.

FILLING:

500 g (3 cups / 17  1/2 oz) raspberries
500 g ( 3 cups / 17  1/2 oz) strawberries
500 g (3 cups / 17  1/2 oz)  blueberries
1 tablespoon honey
1/2 teaspoon vanilla bean paste or extract
1 portion CRUMBLE

Combine 150 g of raspberries and strawberries into a good blender like a Vitamix.
Add the honey and vanilla then blend until smooth. Taste the sauce and adjust to your own palate of sweetness.
Combine the sauce with the rest of the berries and spoon into a serving dish or individual ramakins.
Scatter over your chosen crumble.
Bake until golden and enjoy.
Serves 8

HEALTH CRUNCH OATMEAL CRUMBLE
3/4  cup (85 g/ 3 oz) rolled oats
1/4 cup (20 g / 3/4  oz) desiccated coconut
1/4 cup (30 g / 1  oz) almonds or walnuts (meal, flaked, chopped)
2  tablespoons macadamia nut oil or cold pressed coconut oil
1  tablespoon honey
1 teaspoon vanilla bean extract or paste

Combine oats, coconut and almonds into a food processor.  Or alternatively into a large mixing bowl.
Add the oil, honey and vanilla then mix through well until combined. The mix should look moist and fully coated in the honey and oil.
Scatter over the berries.
Bake in a low 160 C oven for 30 – 35 minutes or until golden.
Serve warm and enjoy. Serves 8
NUTRITION PER SERVE – with oatmeal crumble

Protein 4.3 g
Total fat: 7.2 g
Saturated: 2 g
Carbs 22 g
Fiber: 7.3 g
Sodium: 6.5 mg
Sugars: 15 g
Kilojoules 730
Calories 175

ALMOND  CRUMBLE
80 g almonds (whole or meal)
80 g pistachio nut or walnuts
1 teaspoon ground cinnamon
6  fresh pitted dates

Combine almonds, pistachio, cinnamon and 6 dates into a food processor.
Process until you have a crumble like consistency. If you don’t have a food processor you can chop finely by hand.
Scatter the crumble over the berries

TO SERVE WARM: Bake in a moderate 160 C oven for 20 – 30 minutes until golden and syrupy and serve with proper custard, natural yoghurt, marscapone or coconut cream.
TO SERVE COLD: Serve chilled without baking with your choice of lush natural yoghurt, coconut cream, mango coconut custard or gelato

NUTRITION PER SERVE – with almond crumble
Protein 6.5 g
Carbs 17.3 g
Total fat 10.7 g
Saturated 0.9 g
Fibre 6.3 g
Sugars: 16 g
Kilojoules 794
Calories 190

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