Apples are a low-glycemic fruit, rich in phenols and soluble fibre, especially if used unpeeled.
Cinnamon may help improve insulin function and it also possesses anti-inflammatory, antimicrobial, antioxidant, anti-tumour, cholesterol-lowering and immunomodulatory effects.
You can make the crumble topping in advance and store it in an airtight container for up to 1 week. The compote will keep in the fridge for 2–3 days.
- 130g almonds (skins on)
- 2 tbsp ground flaxseed
- Pinch of mixed spice
- 2 tsp ground cinnamon
- 2 tbsp coconut oil
- 1 tbsp honey or maple syrup
- 1 tbsp vanilla extract
- 2 eating apples, peeled, cored and sliced
- 2 tbsp water or apple juice
- 150g mixed berries, fresh or frozen
- Probiotic powder (optional – speak to your nutrition adviser to see if this is appropriate for you)
- Preheat the oven to at 180°C/350°F, gas mark 4.
- Place half of the almonds in a food processor or blender and grind to a fine flour.
- Place the ground almonds in a bowl with the flax seed and 1 tsp of cinnamon and the mixed spice.
- Place the remaining almonds in the food processor and break up to form coarse crumbs. Add to the bowl.
- Melt the coconut oil and mix with the honey and vanilla.
- Pour the coconut oil over the nuts and mix thoroughly with your hands to form a crumble mixture. Add a little apple juice if the mixture is too dry.
- Spread out on a baking tray and bake for 20 minutes until golden and crisp.
- Place the apples in a pan and add the water or apple juice. Bring to a simmer and cook for 3–4 minutes.
- Add the berries and the remaining cinnamon and simmer for a couple of minutes until the fruit is soft and tender but still retains its shape.
- Once cool, the probiotic cultures (if using) can be added.
- Sprinkle the crumble over the compote to serve.