Health-Boosting Apple Crumble Recipe

This article was originally published by our friend Dr. Mercola

Apple crumble is usually served during festive occasions, but its origin is far from cheerful, as the dish became popular in the U.K. during World War I when people made the most out of the strict rationing of various foods.

Flour, butter and sugar were substituted for pastry and mixed with different fruits such as apples, blackberries and/or rhubarb, paving the way for the crumble that people love today.1

This Health-Boosting Apple Crumble Recipe adds a healthy twist to this well-known dessert. Healthy spices and the mild sweetness of coconut oil create a flavorful fruity feast. Whether you have a spoonful or two of this apple crumble, you can be sure that there won’t be any drastic consequences to your health.

Ingredients

Preparation time: 15 minutes | Cooking time: 50 minutes

For the filling

For the topping

  • 1 1/2 cups almond meal or Dr. Mercola’s coconut flour
  • 1/4 cup grass-fed butter or Dr. Mercola’s organic coconut oil, softened
  • 1 1/2 tsp. ground cinnamon
  • Pinch of Dr. Mercola’s Himalayan salt
  • Pinch of nutmeg
  • 1 Tbsp. of grass-fed butter or coconut oil, to grease the pan

Procedure:

  1. Preheat oven to 350 degrees F.
  2. Combine the filling ingredients in a bowl and mix well.
  3. In a separate bowl, mix the ingredients for the topping until completely incorporated, and set aside.
  4. Grease the bottom and sides of a 9×9-inch baking dish.
  5. Place the apples in the dish and cover evenly with the topping.
  6. Cover and bake for 20 minutes.
  7. Remove cover and bake for an additional 25 minutes. The dish is done when the apples are soft and the topping browns.

This Health-Boosting Apple Crumble Recipe Is a Delight for Everyone

Unlike apple pie, apple crumble requires less technical skill since there are no pie crusts or lattice details to think about. The dish is quite easy to make, and even your kids can help prepare this dessert, provided that parental guidance is present, of course. Moreover, apple crumble is versatile, since it can be used as a topping for grass-fed yogurt or parfaits, or eaten on its own as a dessert or healthy snack.

Apples Are Packed With Antioxidants That Are Great for Your Health

With the variety of colors, textures and flavors apples have to offer, it’s not a surprise that these fruits are the second most popular fruit in the U.S.2 Apart from being delicious, crunchy and juicy, the health benefits that you can get from eating apples are timeless.

Apples are rich in vitamins, particularly vitamin A, which serves as a powerful antioxidant that assists in fighting infections and scavenging inflammatory free radicals. However, most of the fruit’s antioxidant content is found in the peel, so make sure to leave it on when eating apples or using it in your recipes.

Meanwhile, vitamin C in apples enhances immune system function and slows down aging, and B vitamins thiamin (B1), riboflavin (B2) and pyridoxine (B6) work in tandem to release powerful enzymes that boost metabolism and other important bodily functions.

On the other hand, nutrients like iron, copper, zinc, phosphorus, calcium and potassium were shown to contribute to apples’ abilities in controlling heart rate and blood pressure levels, while fiber was linked to helping prevent LDL or bad cholesterol absorption. Lastly, studies have shown apples’ potential in decreasing risk for conditions such as:3,4,5,6

Why You Should Be a Fan of Coconut Flour

Coconut oil’s benefits have been emphasized time and time again, but it seems coconut flour will soon follow suit. This type of flour is made from fresh coconut meat after it’s pressed to create coconut milk and once most of the oil is extracted. This dried meat is then grated, with the finished product having a fine and powder-like texture.

Coconut flour can be used as a substitute to wheat- and grain-based flours in recipes, and delivers a mild and sweet coconut flavor and rich texture. I recommend using coconut flour for flour-based dishes since there is added nutrition you can get from it.

With 48 percent dietary fiber, coconut flour contains the highest percentage of dietary fiber out of the various flours available today. As such, it is very ideal for those suffering from insulin resistance or diabetes, since it won’t trigger spikes in blood sugar. Plus, coconut flour is also a good source of both protein and healthy fats, and is very low in carbohydrates (even lower than some vegetables).

Count on Cinnamon for a Flavor and Health Boost

What makes this apple crumble extra delicious is the blend of spices that enhances the fruit’s flavor, like cinnamon. This warm-hued spice is sold either in stick or powder form, and is popular because of its distinct fragrance and flavor. However, most people are unaware that this well-loved spice also yields positive effects on the body.

Minerals such as calcium, fiber and manganese are present in cinnamon, and this spice offers antibacterial, antifungal, antimicrobial, antiviral, antioxidant and anti-inflammatory properties that all potentially play a role in:

Boosting antioxidant defenses Enhancing cognitive function
Refining brain health Assisting with weight loss
Helping treat sore throat and/or coughs Preventing conditions like heart disease7 and colon and liver cancers8,9
Relieving ADHD symptoms10,11 Helping diabetes patients by lowering blood sugar levels, improving insulin sensitivity and slowing down the stomach’s emptying time to decease sharp blood sugar rises after a meal