Home-made Blackberry & Apple Crumble [Gluten & Lactose Free]

Calories Per 120g Portion : 310 kcal

Calories Total: 2382 kcal (920g)

Macros Per Portion: 5.5g Protein, 47g Carb & 13g Fat

DESCRIPTION:

Fancy a proper sweet treat every once in a while? Something home-cooked, full of flavour and excitement, but with the confidence of no unnecessary chemicals and/or potentially harmful Gluten and Lactose? Well, this his quick and easy dessert should hit the spot perfectly! 😋 10mins of prep and 25-35mins in the oven and done. ✅

Get a big hit of tantalising flavour from the baked health-promoting Blackberries and Bramley Apples As they combine with the Raw Honey & Brown Sugar it creates this rich indulgent fruity base. Combine that with a crunchy yet most crumble made from Gluten Free Oats and Butter… and wow. You’ll be in dessert heaven. 🍰😇

The ingredients below will make 7-8 portions of about 120g each. You can decide to serve it with whatever you fancy, but in this case I used a spoonful of Coconut Yoghurt which was another 16 kcal. 

INGREDIENTS:

• Bramley Apples – 2x / 235g
• Blackberries – 190g
• Gluten Free Oats – 280g
• Raw Honey – 2x tablespoon
• Light Brown Sugar (for base) – 55g
• Light Brown Sugar (for coating) – 12g
• Grass Fed Butter – 95g
• Gluten Free Flour (Doves farm) – 30g
• Cinnamon, ground – 2x tablespoon
• Optional: Coconut Yoghurt (koko) – 1x tablespoon

HEALTH BENEFITS:

• Blackberries are a very good source of vitamin C and manganese, and a good source of vitamin K. They also provide high amounts antioxidant compounds, anthocyanins and other flavonoids that may boost memory function and help absorb free radicals.
• Apples are rich in vitamin C, important antioxidants, flavanoids, and dietary fibre. The phytonutrients and antioxidants in apples may help reduce the risk of developing cancer, hypertension, diabetes, and heart disease.
• Rolled Gluten Free Oats are of course gluten free (i.e. processed separated from gluten containing grains), and are a great source of fibre and antioxidants. They are packed full of vitamins and minerals such as manganese, phosphorous, magnesium, copper, iron, zinc and B vitamins. 
• Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore, Butter contains only trace amounts of lactose.
• Raw Honey contains disease-preventing and disease-fighting flavonoids and antioxidants and has been scientifically proven to help with allergies, diabetes, sleep problems, coughs and wound healing. Due to 53% fructose content, limit consumption to avoid spiking insulin.
• Cinnamon has antioxidant benefits combined with manganese, calcium, iron, vitamin k, making it a powerful spice that has been used medicinally around the world for thousands of years
• Coconut is high in fiber, protein, and healthy fats and is free from wheat and other grains. It has a good hit of manganese, selenium and copper. It is also low in sugar, digestible carbohydrates and calories, and has a low score on the glycemic index.