Fab & Healthy Rhubarb Crumble

 

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Crumbles are one of the easiest recipes to adapt to low carb and since they are mainly made of fruit, they respond very well to the change and you can barely tell the difference. In this case I have taken on the traditional rhubarb crumble and it has turned out delicious.

Can you believe that people in Spain have never heard of Rhubarb? A few years ago when I first tried to replicate this recipe, I struggled a lot to find it, I had to order it and it took a week to come. I started then to research why was that and apparently it is due to the fact that Spain has good weather and great soil. Ha!

According to my findings, rhubarb is a vegetable that grows in soils that are not great for other plants and they have enormous amounts of oxalic acid, which makes it potentially poisonous to humans, specially in summer and autumn when the concentration has become higher. Don’t worry though, the poison in the leaves, so as long as you stick to the stems, you should be fine.

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It is used in traditional Chinese medicine as a cure for constipation and it is also good for mouth sores although the acid content attacks the enamel so be careful with consuming it very often. Due to this content, it can block the iron absorption so bear that in mind when composing your menu, it may not be the best dessert for a lentil soup.

Made like this, the Rhubarb Crumble is Vegan, Gluten Free, Paleo friendly, low carb, has no added sugar and it is ok for diabetics. Perfect to have a sweet finish to your meal and super easy to make.

Ingredients (serves 4)

500 gr. rhubarb stems

1 tsp. ground ginger

2 tbsp. xylitol

For the crumble

80 gr. coconut oil or butter (if not vegan)

2 tbsp. coconut flour

1 tbsp. almond meal

1 tbsp. xylitol

How to…

Chop the rhubarb in 2 cm long pieces and heat up in a pan with the xylitol and the ginger until it is soft, about 8 minutes. Try for flavour, the rhubarb’s acidity varies and it could need more sweetener.

In a bowl, mix the oil/butter, coconut flour, almond meal and xylitol and work with your hands until you get a crumbly texture.

Distribute the rhubarb in 4 small ramekins, top with the crumble and place in the oven for 15 minutes at 160 degrees. Check that the tops of the crumble and nice and golden and take out when they look ready. The coconut flour takes longer to change colour so bear that in mind.

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Serve with soy cream or coconut yogurt mixed with cream (to lighten up consistency) on the side, or if not vegan, with normal cream or low fat yogurt mixed with milk. The sauce should be a bit liquid so you can pour it over the crumble while it’s warm, it gives a nice sweet and cold contrast.

Some people eat it with custard or vanilla ice cream so… take your pick!

I decorated mine with flowers from my garden and mint leaves.

Enjoy!

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Diet Apple Crumble (but just as good)

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I have been toying lately with sweet recipes trying to find and fine tune healthy alternatives, I blame the weather, which makes me much more receptive to warm hearty dishes and baking than the summer. It is soup and baking season.

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For this recipe, I looked at one of my all time favourites, apple crumble and I tried a lowfat, low carb, low GI alternative to the traditional one, which is loaded with butter and sugar and a white flour crumble. Big task indeed and something had to give, so I kept some butter in the mix. However, I have to say that we don’t actually need nearly as much butter as we normally use. I only used 25 grams of butter for a two portion crumble which turns out to be very little when divided by two.

Because of the ingredients used, it is also paleo & gluten free. What else you can ask for?

Ingredients (serves 2)

2 apples

3/4 tbsp. of cinnamon

2 tbsp. granulated fructose

25 gr. butter

3 tbsp. whole oats or oat bran

For the 0% Fat Cream alternative

0% fat greek yourt

1 tsp. vanilla extract

1 tsp. liquid sucralose

100 ml. soy milk

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This is obviously a very simple recipe 🙂 Peel and chop the apple (no core or seeds) into 1 cm squares. place 10 grams of butter in a pan and heat up, when melted, all the apple, stir in and add 1/2 a tbsp. of cinnamon and 1 tbsp. of granulated fructose. Let it cook over medium heat for 5 minutes.

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In a bowl, mix the oat bran or oats with the rest of the granulated fructose and the rest of the butter with your fingers until you have a crumbly (Dr. Obvious) mixture. Fructose is a natural occurring sugar from fruits and has the advantage of having a lower glycemic index than regular sugar. It still has a significant calorie content and it’s high in carbohydrate, so it is meant to be consumed occasionally.

Once your apples have made your house smell like a bakery and they are nice and gooey, place them in an oven proof container and spread the crumble on top.

To finish it off, bake for 15 to 20 minutes in the oven and serve with the 0% fat cream alternative (which is a simple mix of all the mentioned ingredients).

Enjoy!

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