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Sugar-free Apple Goldenberry Omega Crumble. (Vegan and gluten-free)

Goldenberry crumble 4

Autumn has arrived! As the leaves turn golden orange, yellow and brown and the air turns crisp and cool, there’s nothing quite like a healthy and comforting crumble. This crumble makes use of seasonal apples and sweet, tart dried goldenberries.

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How is this healthy? To start with, it is sugar-free by using stevia as the sweetener. The oat topping is supplemented with omega-3 rich flaxseed, vitamin E-rich sunflower seeds and protein boosting –protein powder. The fruity filling is supplemented with delicious anti-oxidant and fibre-rich goldenberries and also nutty chia seeds, which are a terrific source of omega-3, protein and fibre. And the best thing is, it tastes so good, no one will notice the difference!

Goldenberry crumble 1

This crumble is also quick and easy to make. The magic trick is to toss the diced fruit in chia seeds; the seeds soak up the apple juice to form an effortless thick apple sauce. (The dried goldenberries soak up the apple juice too, forming plump chewy bites of gorgeousness!)

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You can make this crumble with coconut oil or vegan butter to keep it plant-based, or use regular dairy butter. Please note this will alter the taste of the crumble topping subtlety. By using gluten-free flour and rolled oats, this crumble is ideal for coeliacs too.

 

This crumble is super as a healthy pudding (perhaps with some custard or coconut cream or ice-cream) or served up at breakfast time (with some crème fraiche or Greek yoghurt). It keeps well in the fridge for 1 week, but also freezes well, making it ideal for batch cooking.

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Makes: 1 large crumble. Serves approximately 8

Preparation time: 15 mins

Cooking time: 45-50 mins

Ingredients:

For the topping:

  • 85g oats (I like using a mixture of jumbo and instant oats for a more chewy texture, gluten-free if required)
  • 30g wholemeal flour (gluten-free if required)
  • 30g butter (vegan if required) or coconut oil, melted
  • 3 tbsp protein powder (soya bean, pea or whey; you can substitute for more oats if you have run out of protein powder)
  • 2 tbsp ground flaxseed
  • 2 tbsp sunflower seeds
  • Pinch of salt

For the filling:

  • 850g tart apples (cooking apples, Granny Smiths, Pink Lady work well). Peeled and diced into 2cm chunks.
  • 80g dried goldenberries
  • 40g stevia (you can use date syrup, agave or coconut sugar if you prefer).
  • Juice from half a lemon
  • 2 ½ tbsp chia seeds
  • 1 ½ tsp ground cinnamon
  • ¾ tsp ground ginger
  • ¼ tsp ground nutmeg

 

Method:

  • Preheat the oven to 180°C or 160°C Fan.
  • Make the topping. In a bowl mix together all the topping ingredients. Set aside.
  • Prepare the filling. Mix together the diced apples with the filling ingredients to ensure that there is an even distribution of spices and chia seeds.

Goldenberry crumble prep 1

  • Transfer the filling into a large pie dish or deep-filled tray. Compress the filling down with a spatula.
  • Scatter the oat topping on top.
  • Pop in the oven for 45-50 mins until the topping is golden brown. If the topping browns too quickly, cover the crumble with silver foil whilst it finishes off baking.
  • Serve hot or cold.
  • I love serving this with coconut cream, or regular dairy-cream, custard or ice-cream (vegan ice-cream recipe elsewhere in this blog) as a pudding. This also makes a delicious breakfast with a scoop of Greek yoghurt or crème fraiche and a few berries.

Goldenberry crumble 7

Don’t forget you can find my favourite recipes in my FREE eBook here.

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Good evening! I hope you had a good day! A short post tonight as I am feeling a bit under the weather; I think it's all these flu bugs going around at work. ⠀ Dinner is a simple meal of broccoli rice with teriyaki tofu. Simply blitz brocolli in a blender. You can eat this raw or sauté with a little garlic and coconut oil.⠀ .⠀ Broccoli is a good source of fibre and protein, and also contains minerals iron, potassium, calcium and vitamins A, B, C, E, K and so good for a healthy heart, and bones. Broccoli is also rich in an anti-inflammatory antioxidant called sulforaphane which helps reduce oxidative stress on the body and so helps reduce cancer risk and fight chronic inflammation. Plant power! ⠀ .⠀ For some extra nutrition, why not sprinkle on top some chia seeds too?⠀ .⠀ ⠀ Have a lovely evening and keep well!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @coconutmerchant @naturesheartuk @thrivemags @thefeedfeed @veganfoodspot @hbloggerscom @veganshares ⠀ .⠀ .⠀ #vegan #veganrecipes #veganfood #veganfoodporn #veganfoodshare #vegansofig #veganism #paleo #antiinflammatorydiet #veganfitness #veganathlete #veganpower #veganshare #fitnessaddict #ketogenicdiet #vegandiet #whole30 #vegancommunity #whatveganseat #plantbased #poweredbyplants #801010 #fitfood #goodmoodfood #wholefoodplantbased #foodforthought #eatwholefoods #veganfitnessfood #ketodiet
Happy Thursday! Today we have a porridge bowl enriched in chia seeds and topped with pomegranate seeds, fresh berries, banana, cacao nibs and Four Seed Mix @chiabiaseed. A dream combo to me! Get your plant-based protein, fibre, omega-3s in one tasty bowl of goodness!⠀ .⠀ What's your favourite way to eat porridge?⠀ .⠀ Why eat pomegranates?⠀ They help reduce blood pressure and cholesterol (due to the antioxidants it contains) and inflammation (so helps reduce joint pain). Some studies suggest pomegranates have anti-carcinogenic effects and may help improve memory (due to chemicals called punicic acid and polyphenols, respectively). But best of all, they taste great!! ;o)⠀ .⠀ Have a super day!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ ⠀ ⠀ @naturesheartuk @pulsinhq @naturesheartuk @pulsinhq @thrivemags @thefeedfeed @veganfoodspot @hbloggerscom @veganshares ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ ⠀ #vegan #veganrecipes #veganfood #veganfoodporn #veganfoodshare #vegansofig #veganism #veganlife #vegangirl #veganfitness #veganathlete #veganpower #veganshare #hclf #postworkoutfuel #vegandiet #whole30recipes #vegancommunity #whatveganseat #plantbased #poweredbyplants #801010 #fitfood #goodmoodfood #wholefoodplantbased #foodforthought #eatwholefoods #veganfitnessfood #oatmeal
Do you love puddings but want to eat healthily? You can have both! One of my faves is this chocolate tart which is plant based and gluten-free. The topping is mainly tofu and the base is mainly almonds.⠀ .⠀ Method: Simply mix ground almonds with cacao, melted coconut oil, sweetener of choice together and press into a springiform cake tin. Melt chocolate and allow to cool a little before blending together with tofu, milk, cacao, sweetener of choice, vanilla extract and salt. Spoon onto base and allow to set in fridge for 1 hr! Decorate with cacao coated goldenberries and cacao nibs. . More details on my blog. (Please copy and paste into your browser).⠀ https://buff.ly/2HCNAIH⠀ Base:⠀ 140g ground almonds⠀ 20g cacao powder⠀ 50g melted coconut oil⠀ 25g sweetener of choice: eg. date syrup or 8g stevia⠀ ¼ tsp salt⠀ .⠀ Topping:⠀ 150g dark chocolate ⠀ 400g tofu chunks⠀ 110ml milk of choice ⠀ 2 tbsp cacao ⠀ 2 tsp sweetener of choice (eg. date syrup) or ¼ tsp stevia⠀ 1/2 tsp vanilla extract⠀ 1/2 tsp salt⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @naturesheartuk @BionaOrganic @OmbarChocolate @veganfoodspot @hbloggerscom @veganshares⠀ .⠀ .⠀ .⠀ .⠀ #vegandessert #veganrecipes #veganfood #veganfoodporn #veganfoodshare #vegansofig #veganism #veganstrong #vegangirl #veganfitness #veganathlete #veganpower #veganshare #fitnessaddict #vegan #healrhyfoodporn #whole30recipes #vegancommunity #whatveganseat #plantbased #poweredbyplants #801010 #plantstrong #goodmoodfood #wholefoodplantbased #foodforthought #eatwholefoods #ketodiet #vegansoulfood #paleorecipes
Good evening! What's for dinner? How about some black bean chia meat-less balls in a mild turmeric and ginger curry sauce? Served here with herby cauliflower rice.⠀ .⠀ Simply blend black beans (1 can) with oats (50g), ½ tsp Vitalising superpowder or ground turmeric, 1 tsp ground cumin, 1 tsp ground coriander, chopped garlic (3 cloves), 35g fresh coriander with chia seeds, 1 red chilli lemon juice and tamari. Shape into balls and pan fry or bake! ⠀ More details here! (copy and paste into a you browser: https://buff.ly/2G1y63K⠀ .⠀ .⠀ A note on turmeric.⠀ Turmeric is rich in curcumin, a powerful anti-inflammatory agent and strong antioxidant, which helps fend off infection and chronic disease. Turmeric also helps maintain a healthy heart. Some studies indicate that turmeric may reduce depression and improve cognitive function. Turmeric also promotes healthy glowing skin. Beautifying medicinal food! ⠀ ⠀ .⠀ Have a super evening!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ ⠀ ⠀ ⠀ ⠀ #vegan #veganrecipes #veganfood #veganfoodporn #veganfoodshare #vegansofig #veganism #veganlife #vegangirl #healthtalk #veganathlete #veganpower #veganshare #poweredbyplants #healthtips #vegandiet #whole30 #turmeric #whatveganseat #plantbased #poweredbyplants #801010 #fitfood #goodmoodfood #wholefoodplantbased #foodforthought #eatwholefoods #veganfitnessfood #antiinflammatorydiet
Good morning! How do you like your oats? Here I have a cinnamon spiced chia oatmeal bowl topped with apple, gojis, bloobs, toasted coconut, and of course cacao-coated goldenberries!⠀ .⠀ Why add cinnamon? It is high in antioxidants and anti-inflammatory compounds that protect the brain from cognitive decline and helps lower blood cholesterol levels. It also helps in blood sugar regulation. The anti-inflammatory compounds also help reduce pain...including muscle soreness (check that out after a hard workout!)⠀ .⠀ Have a super day all!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @chiabiaseed @LinwoodsFoods ⠀ @coconutmerchant ‏ @naturesheartuk⠀ ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ ⠀ #vegan #vegancommunity #vegansofinstagram #veganfoodshare #veganfoodporn #veganfoodlovers #whatveganseat #postworkoutfuel #plantbaseddiet #eatwholefoods #feedfeedvegan #veganvultures #hclf #veganstrong #fitnessfood #whole30recipes #healthyfoodporn #plantpowered #veganfoodporn #morningslikethese #vegan #veganrecipes #veganfood #veganfoodporn #veganfoodshare #vegansofig #veganism #veganlife #veganfitness #veganathlete
Eat the rainbow! What do you think of my Buddha bowl? Miso tofu veggie stir fry with chia seeds, crispy sweet potato and a cashew cream sauce served with nori strips to get some iodine in.⠀ .⠀ Why Iodine?⠀ Iodine is needed to help support a healthy thyroid gland, which makes hormones controlling growth and repair of cells and energy production. It also contains protective antioxidants and fibre and chemicals (polysaccharides) to help support a healthy gut. In fact, iodine deficiency is very common.⠀ .⠀ A note on asparagus⠀ Did you know that eating asparagus before and after alcohol helps the liver break down the alcohol and reduce hangovers?! ⠀ .⠀ Have a super day!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @naturesheartuk @veganfoodspot @hbloggerscom @veganshares @vegandaily1 @vegandailyuk @holland_barrett @WeAreVeganuary @chiabiaseed⠀ .⠀ .⠀ .⠀ #healthyhabits #healthydiet #healingfoodsuk #healthyfood #healthymeals #vegansoulfood #veganaf #veganlove #veganforlife #healthylife #veganathlete #healthyskin #healthychoices #healthyeating #whole30recipes #healthymom #healthiswealth #healthandfitness #healthtips #whatveganseat #healthtalk #healthyliving #wholefoodplantbased #healthymeal #healthyfoodshare #antiinflammatorydiet #eatwholefoods #todayfood #veganfitness #veganathlete
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Good Morning! How are you starting the day? How about with chocolate for World Kindness Day?! A cacao & wheatgrass smoothie bowl, to be more precise! ⠀ ⠀ .⠀ Why cacao? Cacao is rich in antioxidants, which helps protect the body from cell damage & disease. It is also rich in iron (the highest plant-based source!) so helps prevent anaemia & tiredness. ⠀ ⠀ It is also high in magnesium & so good for a healthy heart, cognition & is a natural mood elevator as it contains 4 mood enhancing chemicals. Happiness in a bowl!⠀ .⠀ .⠀ Have a super day!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @naturesheartuk @pulsinhq .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #fitfood #plantstrong #healthyvegan #veganfood #veganfoodporn #veganfoodshare #vegansoulfood #iamwellandgood #veganforlife #veganfit #veganfitness #veganathlete #dairyfree #fitnessaddict #whole30 #rawvegan #whatveganseat #plantbased #poweredbyplants #801010 #crueltyfree #hclf #veganstrong #foodforthought #eatwholefoods #veganfitnessfood #foodisfuel #smoothiebowl #postworkoutfuel #postworkoutsmoothie
Good evening! What's for dinner? ⠀ .⠀ Tonight I've had double spin (90 mins burn) and a little 2 mile run and I am HUNGRY! Luckily I have black bean chilli goji burgers enriched in chia seeds served on avocado mash base and salad. Nomnom! ⠀ .⠀ Why eat black beans?⠀ Black beans are a great source of plant based protein. 1 cup serving (174g) delivers a whopping 15g of protein and 15g of fibre, plus plenty of minerals.⠀ .⠀ Studies show that blackbeans reduce inflammation, help protect against heart disease, stabilises blood sugar levels and protects against some cancers, esp. colon cancer.⠀ ⠀ Here comes the geeky bit: (credit to https://buff.ly/2Ta99qm)⠀ A one-cup serving of cooked black beans provides:⠀ 227 calories⠀ 15 grams protein⠀ 15 grams fiber⠀ 0 fat⠀ And lots of minerals⠀ .⠀ To make the burgers simply blend together: shape into patties and pan fry or bake the following. (Full details on my blog in my bio)-I've reached my word limit!⠀ 1 red pepper, roughly chopped⠀ 1 medium red onion, roughly chopped⠀ 30g sun-dried tomatoes⠀ 3 plump cloves of garlic⠀ 1/2 cup cashews⠀ 1/4 cup pumpkin seeds⠀ 3 tbsp goji berries⠀ 1 X 400g can of black beans, drained⠀ 28g of fresh coriander⠀ 2 1/2 tbsp tamari⠀ 2 tbsp lime juice⠀ 2 1/2 tsp dried chilli flakes⠀ 2 1/2 tsp ground cumin⠀ 1 1/2 tsp ground coriander⠀ 1/2 cup of quick cook oats or gram flour or gluten-free oats⠀ 1 tbsp chia seeds⠀ 2 tbsp protein powder (you can substitute for more oats or chia seeds)⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @naturesheartuk @pulsinhq @LinwoodsFoods @coconutmerchant @thrivemags @thefeedfeed @veganfoodspot @hbloggerscom @veganshares @thefeedfeed.vegan @vegandaily1 @vegandailyuk @chiabiaseed @holland_barrett @WeAreVeganuary⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #fitfood #vegandinner #veganfoodporn #veganfoodshare #vegansofig #veganism #whole30recipes #bestofvegan #veganfitnessfood #veganathlete #veganpower #antiinflammatorydiet #fuelyourbodyright #wholefoodplantbased #healthtalk #vegancommunity #whatveganseat #healthtips #poweredbyplants #801010 #plantstrong #veganfit #plantfueled #eatmoreplants #eatwholefoods #veganfitnessfood #plantbasednutrition #vegansoulfood #eatwholefoods
Do you have your Monday Motivation? Cool mornings calls for a comforting bowl of porridge! What do you think of this one? Cinnamon wheatgrass porridge with chia, topped with lightly stewed cinnamon apple, bloobs, pomegranate, four seed mix and a drizzle of peanut butter. Mmm! Autumn in a bowl!⠀ .⠀ .⠀ Why take wheatgrass? ⠀ This superfood boosts energy levels, so helps increase stamina and physical performance (good for my double gym sessions and run today!). It also boosts the immune system and reduces inflammation (goodbye to winter colds and flu!). ⠀ Wheatgrass also helps balance hormone levels, to improve sleep, mental well-being, blood sugar regulation and helps promote good skin too! Food is medicine!⠀ .⠀ (PS. If you are not keen on the taste of wheatgrass, but want to reap the benefits, the cinnamon in this recipe masks the flavour).⠀ .⠀ .⠀ Have a great day!!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ . . .. . . . . .⠀ .⠀ .⠀ .⠀ @chiabiaseed @Alpro @naturesheartuk @pulsinhq @Alpro @thefeedfeed @veganfoodspot @hbloggerscom @veganshares @vegandaily1 @vegandailyuk @holland_barrett @WeAreVeganuary⠀ .⠀ .⠀ .⠀ .⠀ #postworkoutfuel #fitnessfreaks #eatrealfood #fuelyourbodyright #bestogvegan #veganrecipes #healthyvegan #dairyfree #veganfoodshare #vegansofig #veganoatmeal #veganlove #crueltyfree #veganfitness #veganathlete #veganpower #fitnessaddict #vegandiet #whole30 #vegancommunity #oatmeal #oatmeallover #poweredbyplants #801010 #fitfood #eatpretty #fuelyourbodyright #foodforthought #eatwholefoods #morningslikethese
Good evening! After a big lunch out, I've rustled up a quick light supper...a nourishing buddha bowl with whatever was in the fridge. Here is a salad of pak choi, sliced red cabbage, toms, toasted sweet potato slices, pomegranate seeds, edamame beans, olives, fresh basil, sliced avocado, ready made black (beluga) lentils @merchantgourmet, a huge dollop of hummus and crunchy pumpkin seeds @naturesheartuk. The dressing? A simple lemon juice and balsamic dressing. (Fresh and tangy!)⠀ .⠀ I'm not used to posting my Buddha bowls...does it pass the test? ⠀ .⠀ Why eat lentils? They are one of the best sources of plant based protein (1 cup gives you 18g of protein...equivalent to about 3 eggs! Wowee!), yet low in fat. They are also super rich in soluble and insoluble fibre and so keeps us fuller for longer (good for people like me who are otherwise constantly snack!), so can help in weight loss . ⠀ .⠀ The mega fibre content also helps promote a healthy gut, reduces blood cholesterol levels and so good for the heart. The fibre also helps stabilise blood sugar levels, so a great choice for diabetics. Pretty good huh?!⠀ .⠀ .⠀ The geeky nutritional bit (credit to: https://buff.ly/2K1AK9r)⠀ One cup of cooked lentils has about: ⠀ ⠀ 230 calories⠀ 18 grams protein⠀ 15 grams of fiber⠀ 3.5 grams sugar⠀ less than 1 gram fat⠀ 358 milligrams folate (90 percent DV)⠀ 1 milligram manganese (49 percent DV)⠀ 6.6 milligrams iron (37 percent DV)⠀ 356 milligrams phosphorus (36 percent DV).⠀ .⠀ .⠀ .⠀ .⠀ . . . . . . .⠀ .⠀ .⠀ .⠀ @thrivemags @thefeedfeed @veganfoodspot @hbloggerscom @veganshares @thefeedfeed.vegan @vegandaily1 @vegandailyuk @holland_barrett @WeAreVeganuary ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #vegan #veganrecipes #veganfood #veganfoodporn #veganfoodshare #vegansofig #veganism #makesmewhole #nourishnotpunish #veganfitness #veganathlete #rawvegan #veganshare #whole30recipes #veganforlife #vegandiet #healthybalance #paleofood #whatveganseat #plantbased #poweredbyplants #801010 #veganinspo #wholefoodplantbased #foodforthought #eatwholefoods #ketofriendly #ketomom #paleorecipes #paleoeats
Hooray it's Sunday! ⠀ Today we have an acai smoothie bowl for brekky using powdered acai superpowder @naturesheartuk. Why take acai? Acai berries are rich in antioxidants, but also they are one of the few fruits that contain healthy fats (the omegas!), making them good for the brain (improved cognition-where did I leave my phone again?!), heart, digestive and immune systems. They are also good for anti-ageing! (Cheaper than a pot of posh anti-wrinkle cream too!)⠀ .⠀ .⠀ This smoothie bowl has acai berries, blueberries, spinach, cucumber blended together with a twist of lime for extra zing and soya bean protein powder. I've topped it with granola, coconut, dried goldenberries, gojis, fresh berries and seeds. ⠀ Have a super Sunday Instagram friends!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @Alpro @pulsinhq @Alpro @BionaOrganic @thrivemags @thefeedfeed @veganfoodspot @hbloggerscom @veganshares @thefeedfeed.vegan @vegandaily1 @vegandailyuk @holland_barrett @WeAreVeganuary @LinwoodsFoods⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #vegan #veganrecipes #smoothiebowls #veganfoodporn #veganfoodshare #vegansofig #veganfitfam #whole30 #postworkoutsmoothie #veganfitness #veganathlete #fueledbyplants #acaibowl #fitnessaddict #veganstrong #veganfitfood #whole30 #foodgawker #fitnessaddicted #plantbased #poweredbyplants #801010 #fitfood #fitnessmotivation #fuelyourbodyright #foodforthought #eatwholefoods #veganfitnessfood #foodisfuel #hclf
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