Seasonal Roasted Apples with Oat, Walnut, Maple Crumble.
Ingredients: Organic gala apples (or other apples you like), lemon, maple syrup, blackstrap molasses, tahini, walnuts, rolled oats, raisins (or other dried fruit of similar size), cinnamon, sea salt.
Prep the apples by slicing them into similar sized pieces. Gala apples have a very thin and palatable skin so certainly do not need peeling. Most of the nutrients in apples, and all plant food, is found in the beautiful skin! Seeing as these were organic, I did not even have to scrub them. If you are not purchasing organic, please do wash the skins well before consuming to remove some of the residual pesticides/chemicals.
Squeeze over some lemon juice and sprinkle in some cinnamon.
Prep the topping by mixing the cinnamon and salt in with the rolled oats. Mix to combine.
Add 2 tbsp maple syrup.
Add 1 tbsp blackstrap molasses.
NOTE: Blackstrap molasses is one of the best sources of plant-based iron! With one of the focuses of my cooking being on optimal health, molasses makes for an efficient sweetener as it offers nutrients as well as flavour! regular molasses does not contain the same level of nutrients, so make sure to buy blackstrap.
Lastly, add 1 heaping tbsp tahini. Mix well.
NOTE: Tahini is a source of iron, magnesium, calcium, zinc, B vitamins, healthy monounsaturated fats, omega fats and protein. In conventional recipes, animal butter would be used here, but sesame seed butter aka tahini, or any nut/seed butter does the trick! providing richness, moisture and flavour, while supplying healthy un-saturated, anti-inflammatory plant-based fats, instead of saturated fats from dairy. With the focus on optimal nutrition, tahini makes a great substitute for fats in both sweet and savoury preparations.
Mix to combine.
Heat your oven to 350 F. Layer the apple pieces into the bottom of some small mason jars. Lay them onto a cookie sheet, and bake on the middle rack for 20 minutes. Take out the jars once the apples are mostly cooked through, and top with the oat mixture, pressing it down into the apples. Cook for another 15 min or until you see the apples bubbling and the crumble is golden. Let cool slightly before micro-planing over a little lemon zest for freshness and colour!
NOTE: Cooked this way, the apples maintain some tender texture and don’t turn to mush which I personally prefer.
It is apple season here in Quebec and I was lucky to have been gifted these beautiful, delicious and nutritious apples from my friend Justine who went apple picking at a nearby organic orchard, Verger Biologique Maniadakis.
This recipe makes for a delicious and nutritious breakfast, snack or dessert!
- The rolled oats provide healthy complex carbohydrates and protein.
- Walnuts offer plant-based protein and omega 3’s plus other healthy fats.
- Apples contain vitamin C, potassium, fiber, and a boost of energy from the simple carbs.
- Cinnamon is good for digestion, and adds a warming flavour, which is welcoming on these cooler Fall days!