by Brigitte Warne July 20, 2022 3 min read

PCOS APPLE CRUMBLE

Introducing…

Our new hormone friendly apple crumble recipe 😍

If we know anything, it’s that eating healthy should never come with sacrificing delicious treats. And boy oh boy does this one feel indulgent.

The best thing about it though, is that it’s PCOS and hormone friendly. With incredible ingredients like buckwheat, almond, cinnamon and honey you can rest easy knowing that not only are you nourishing your body but you’re also satisfying your sweet tooth.

When it comes to PCOS, we want to be conscious of balancing blood sugar levels and buckwheat is an absolute all star in that field. Buckwheat is high in d-chiro inositol, which is a compound that reduces blood sugar. It is low GI, so won’t spike your blood sugar and it’s high in antioxidants and magnesium. On top of that it’s easy to digest and can help with digestion and increasing bowel movements which helps our detoxification pathways flush out excess hormones. Like we said… Allstar!

Oats, another main ingredient in this recipe, are known as powerhouses at blood sugar regulation due to the beta-glucan content. This promotes healthy bacteria in the gut and improves digestion due to being so high in fibre.

Almonds are also amazing at helping control blood sugar. So, whether you’ve decided to use oats or keep it gluten free and use almond meal, know that almonds are loaded with antioxidants, are high in good fats and protein and high in magnesium which is amazing at balancing hormones.

Cinnamon, a deliciously warming winter staple is renowned for its ability to help lower blood sugar levels and improve insulin sensitivity. It’s also anti-inflammatory, anti-bacterial and antifungal! Cinnamon is what makes this dish not only delicious and comforting but is also one of the ingredients that makes it healing and nourishing. Great for your hormones, gut and tastebuds (tongue face).

We outlined the honey to be specifically raw in this recipe due to the abundance of benefits that raw honey has in comparison to honey that has been treated with heat. Don’t get us wrong, all pure and natural honey is a great option but if you’re aiming for the most health benefits then raw honey is your best friend.

Raw honey has been found to boost the immune system due to the powerful polyphenols and antioxidants, promote sleep by boosting melatonin production and assist in digestion due to the abundance of natural prebiotics. Some studies even suggest that the combination of raw honey and cinnamon can assist in controlling blood sugar spikes. What more could you want from your dessert?

The best thing about this recipe, is that you can also save the leftovers for breakfast. That’s how healthy it is! Serve it with your favourite yoghurt for some added probiotics and healthy fats (we love using natural vanilla coconut yoghurt!).

As always, we LOVE to see your creations. So if you give this recipe a try be sure to tag us on socials. Feel free to get creative with this recipe too! Adding blueberries, sultanas or raspberries to the apple is an amazing twist!

 

 

 

Apple Crumble – serves 4

 

CRUMBLE:

¼ cup Buckwheat Groats/Kernels

½ cup Oats or Almond Meal if GF

½ cup Coconut Oil or Ghee – not melted

¼ cup Coconut Sugar

¼ cup Almond Flakes

¼ cup Shredded Coconut

 

APPLE BASE:

5 or 6 Apples diced into cubes – green or red. 

1 1/2 tsp Cinnamon

1 tsp Vanilla Powder

1 tbs Organic Raw Honey

Freshly squeezed Lemon Juice from ½ lemon

** keep an eye out for juicing apples when you’re shopping next. You can often get beautiful organic apples that are slightly imperfect for a fraction of the price. Apples don’t need to be perfect to be baked!

 

  1. Peel and dice the apples into cubes.
  2. Combine the apple, cinnamon, vanilla powder, honey and lemon juice into the baking dish of your choice. Set aside.
  3. In a bowl, add all the ingredients and cut through the ghee or coconut oil or combine roughly with your hands. This will create a lumpy texture.
  4. Pour over the top of the apple base and bake in the oven for an hour on a lower temperature of 150 degrees Celsius.
  5. Once the crumble is nice and golden, remove from oven.
  6. Let cool slightly. Serve!

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