Fiber-packed for breakfast or dessert!
Read below for the recipe and nutrition information!
Recipe Information:
Makes ~8 servings
Preparation time: 10-15 minutes
Total time: 1 hour & 30 minutes
Ingredients:
Filling:
6 red apples, diced (can be peeled, however I prefer skin-on for added fiber)
1 tbsp lemon juice
1/3 cup pure maple syrup (or honey)
1 tbsp whole wheat flour
1 tbsp ground cinnamon
1 tsp grated ginger
Topping:
1 1/4 cup rolled oats
1/2 cup whole wheat flour
3/4 cup chopped pecans (or nut of choice, walnuts would also be delicious!)
1/4 cup coconut oil
1/4 cup maple syrup (or honey, if used for the filling)
1 tsp vanilla extract
1/2 tsp of salt
Optional: additional cinnamon and/or ground ginger, if desired
Recipe:
Preheat oven to 350 degrees F and line a 9x13 baking dish (or similar size) with parchment paper. Dish should be deep enough to hold the filling and topping. Set aside.
Wash, dry, core, and dice apples. Place into a large bowl.
Add remaining filling ingredients (lemon juice, maple syrup, whole wheat flour, cinnamon, and ginger) to the apple bowl. Toss the chopped apples with filling ingredients until well and evenly coated. Pour apple mixture into lined baking dish and set aside.
In the now empty bowl, combine all topping ingredients (oats, whole wheat flour, pecans, coconut oil, maple syrup, vanilla extract, salt, and optional spices). Stir until a well combined and evenly coated crumble is formed. Spread topping evenly over apple mixture in the prepared baking dish.
Cover baking dish with aluminum foil and place in the preheated oven for 45-55 minutes, until apples are tender and according to your liking. Remove the foil and continue baking, uncovered, for an additional 15-25 minutes - until the topping is golden brown and crispy.
Serve warm and enjoy - I love to top this dish with a dollop of plain Greek yogurt for added protein! Store in an airtight container in the refrigerator for up to 5-7 days.
Nutrition:
Apples: apples contain fiber, antioxidants, and an abundance of vitamins to keep our bodies moving and glowing! They are stocked with vitamin A, vitamin C, vitamin K, calcium, and more to boost the immune system and keep us healthy!
Whole wheat flour: WHOLE GRAINSSS!! Eating at least 3 servings of whole grains per day has SO many health benefits, including lowering your risk for Type 2 Diabetes, lowering cholesterol, and lowering triglycerides. Whole grains also give your body energy and help with blood glucose control. They're overall essential for a healthy diet!
Cinnamon: although more research is needed, cinnamon has been associated with numerous health benefits! The list includes improving blood pressure and circulation, reducing cholesterol and blood lipids, and having heart-protective effects.
Ginger: ginger has studied for just about everything throughout the years, particularly for its medicinal benefits. It is proven to aid digestion, reduce nausea, and has strong anti-inflammatory and anti-oxidative effects.
Coconut oil: although coconut oil is a saturated fat and should be consumed in moderation, it is also a great source of medium-chain triglycerides (MCTs), which are easily digested for those with GI conditions! It also has anti-microbial effects and lots of antioxidants.
Pecans: pecans help make this a more satiating dish by packing in the fiber, protein, and healthy fats! They also have plenty of vitamins and minerals, including calcium, magnesium, potassium, vitamin A, zinc, and more!
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