Healthier Apple Crumble

Apple and Berry Crumble

This Healthier Apple Crumble is perfect for women over 50 who are trying in increase their nutrient density, prioritise fibre and gut health and still have a nice wee dessert after dinner for special occasions. Serve with a high protein Greek yogurt to keep it even healthier and add protein or go for the treat and have it with custard or ice cream.

Healthier Apple Crumble 🍏

Serves 8 | Approx. 395 calories per portion | 8g protein | 5.5g fibre

Ingredients

• 6 medium red apples (skin on!)

• 1 tsp cinnamon

• 1 tbsp water

For the crumble topping:

• 200g oats (blitz 100g into oat flour, if you like)

• 50g ground almonds

• 50g walnuts, roughly chopped

• 75g butter (or coconut oil for vegan)

• 2 tbsp maple syrup

Method

1. Cook the apples: Chop the apples (no need to peel!) and pop them in a pan with the cinnamon and water. Simmer gently until soft—about 10 minutes.

2. Make the crumble topping:

   • If using, blitz 100g of the oats into a flour. If not, use all oats as they are.

   • Combine oats, ground almonds, and rub in the butter until the mixture resembles breadcrumbs.

   • Stir in the chopped walnuts and maple syrup.

3. Assemble and bake:

   • Pour the softened apples into a baking dish.

   • Sprinkle over the crumble topping.

   • Bake at 180°C (fan) for 20–30 minutes, or until golden and crisp on top.

   
   
   
   

Notes & Inspirations

• 🥥 Vegan? Swap butter for melted coconut oil.

• 🍯 No maple syrup? Honey works too.

• 🫐 Add a fruity twist with a handful of blueberries or swap apples for pears.

• 🥄 Leftovers? Turn them into breakfast with thick Greek yoghurt and a sprinkle of cinnamon.

• 🥤 Or blend into a breakfast smoothie with yoghurt and a scoop of protein powder—so good!

• 🥣 Make-ahead hack: Bake the crumble topping separately (like granola) and store in an airtight jar for instant dessert (or snack) during the week.

• 🌾 Gluten-free option: Replace oats with 150g almond meal or flaked almonds.

Why I always leave the skins on when cooking apples (especially for crumble!):

• More fibre = happier gut Apple skins are packed with fibre, especially a type called pectin, which feeds your good gut bugs and helps keep digestion running smoothly.

• Natural anti-inflammatory boost The skin contains quercetin, a powerful plant compound that supports your immune system and helps calm inflammation.

• Helps balance blood sugar The fibre in the skin slows down how quickly your body absorbs the natural sugars in the apple—less of a spike, more of a steady release.

• Keeps you fuller for longer Fibre adds bulk and helps with satiety, so you feel more satisfied with a smaller portion (ideal if you’re trying not to overdo dessert).

• No waste, less faff Saves time on peeling and reduces food waste—win-win!

• More texture and flavour The skin adds a bit of bite and depth to the cooked apple. It also holds the shape better, so you don’t end up with mush.

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Janice in her kitchen

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