Who says dessert can’t be both delicious and good for you?
By stewing the apples for this recipe you unlock their natural pectin a soluble fibre, shown to fuel beneficial gut microbes helping your microbiome thrive (Pascale et al., 2022).
Adding PHGG (partially hydrolysed guar gum) to the crumble topping, and you boost it further with prebiotic fibre that not only supports improved digestion, but has even been linked to better sleep (Abe et al., 2023).
by Shaan
Stewed apples
• 5 or 6 apples
• 2 tbsp ground cinnamon
• 1/2 cup water
Optional
Half a teaspoon of grated Ginger
Crumble
• ¾ cup rolled oats
• 1/2 cup desiccated coconut
• 1 tsp ground ginger
• 2 tbsp pure maple syrup
• 6 teaspoons of PHGG
• 70g butter, melted
Method
1- Prepare the apples
Slice the apples and remove all seeds. The skins can be left on the apples, or removed. Whichever you prefer.
2- Stew the apples
Place apples in a pot with around 1/2 a cup of water and 2tsps of cinnamon.
Set the to a low to medium heat and allow them to stew for around 30minutes stirring them occasionally, until the apples are cooked through. Keep an eye on the water level, if things get a bit sticky just add a little bit more water.
3- Prepare the crumble
While the apples stew, in a separate bowl, add the oats, coconut, ginger, PHGG, maple syrup and butter and give them a good mix.
4- Assemble to crumble
When the apples are cooked through add them to an oven safe dish and spread the crumble evenly over the top.
5- Bake
At 180 degrees for 25 minutes or until the crumble is looking golden brown.
6 – Enjoy