Gut loving breakfast crumble.
Ingredients
1 cup frozen berries
2 cups stewed apple
6 stalks of rhubarb
2 cups of porridge oats
1 cup shredded coconut
1/2 cup flakes almonds
1 tbsp coconut oil
1 tsp cinnamon
1/2 cup tahini
2 tbsp maple syrup
Method
1. Chop apple into cubes and rhubarb into chunks about the size of your thumb
2. Place into large pot and add frozen berries, lemon juice, cinnamon stick and half a cup of water
3. Allow to simmer on medium heat until fruit is stewed and soft but still holding some shape this will take around 30 minutes
4. Transfer stewed fruit into a medium sized baking dish
5. Heat oven to 180 degrees
6. To make the topping add all dry ingredients including oats, shredded coconut, flaked almonds, cinnamon and combine
7. Add coconut oil (best at room temperature), tahini, maple syrup and mix through with your hands until all ingredients are combined the mixture should be a little sticky and hold some shape
8. Transfer the crumble on top of the stewed fruit and cover evenly
9. Place in the oven and bake for around 40 minutes or until the crumble has turned a golden brown
10. Allow to cool and serve with coconut yoghurt and a sprinkle of chia seeds
Notes on ingredients that support gut health:
Oats - are a source of protein, fibre including beta glucans which promote the growth of beneficial bacteria in the gut, and slows digestion to support feelings of fullness and blood sugar regulation.
Stewed Apple - keeping the skin on your apples when you stew them is the best way to ensure that you are going to get a healthy dose of pectin which increases when cooked. Pectin supports gut health as it acts as a source of energy for short chain fatty acids produced in the large intestine promoting gut barrier function and growth of beneficial bacteria.
In general this crumble as a breakfast option is great as it combines diverse ingredients including prebiotics, protein, antioxidants and complex carbohydrates. The addition of chia seeds and coconut yoghurt further increase the nutritional value providing a source of essential fats and probiotics.
Enjoy!
E.A.N.
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