Plant-based apple crumble recipe for a healthy new year.
Tru-Cape Fruit Marketing, the largest exporter of South African apples and pears, commissioned plant-based advocate, entrepreneur and food consultant Mira Weiner to develop these delicious recipes.
Mira is passionate about conscious living, plant-based nourishment and holistic healing. www.miraweiner.com. @miraweiner.
Images by @lanaloustyle.
See Tru-Cape.com for other recipes.
Tru-Cape Fruit Marketing’s Quality Assurance Manager, Henk Griessel says how to keep your fruit fresh for longer.
“Keep apples and pears cool. They soften 10 times faster at room temperature than in the fridge. Ideally, store your apples and pears in a plastic bag in the fridge to keep them away from other foods. This will help to prevent the fruit from absorbing other tastes and odours and delay the impact of other ripening foods in your fridge”.
Griessel explains that correctly cared for fruit will also supply your body with the most vitamins, minerals and fibres that it can. “Think of it as a small investment: the care you give your fruit after buying it and before you eat it will ensure the fruit can give you the most it possibly can. Other than the health benefits of fresh fruit, over-ripe fruit can easily be avoided,” he says adding that treating fruit as a living organism will help one remember to be gentle with it to avoid bruising. “A squeeze of lemon, a little vinegar diluted in water or diluted honey will help prevent cut apples from going brown – a natural response to oxidisation.” he ends.
Prep time: 15 minutes
Cooking time: 15 minutes
Baking time: 20 minutes
Total time: 50 minutes
Ingredients for the apples
10 Granny Smith or Golden Delicious apples, peeled and sliced into thick wedges
6 cardamom pods
Thumb-size piece of fresh ginger
1 cinnamon stick
2 tbsp coconut sugar
4 tbsp water and more if needed
Ingredients for the crumble
¾ cup gluten free oats
½ cup gluten free oat flour
½ cup almond flour
¼ cup chickpea flour
3 tbsp vegan butter or coconut oil
2 tbsp coconut sugar
2 tbsp maple syrup
½ tsp ground cinnamon
Pinch of salt
1. Pre-heat the oven to 180C.
2. Place the apples, cardamom pods, fresh ginger and cinnamon stick into a pot or saucepan. Simmer gently for five minutes and then add the coconut sugar and water. Stew for 10-15 minutes until the apples caramelise and become sticky. Add a dash more water if needed.
3. To make the crumble, combine the oats, oat flour, almond flour, chickpea flour, coconut sugar, cinnamon and salt in a bowl. Mix together. Slowly crumble the vegan butter or coconut oil and the maple syrup into the bowl with your hands until you reached the desired consistency. You want the crumble to start sticking together.
4. You can use a pie dish or casserole and add the cooked apples into the bottom of the dish. Top with the crumble and bake at 180C for 20 minutes or until golden.
5. Serve hot with your favourite topping – works well with vegan custard, vegan ice cream or vegan whipped cream. Enjoy!