Low Glycemic Apple Crumble
I honestly feel like you can’t go wrong with an apple crumble. This is one of those recipes I wish I’d known about sooner because it just hits when you’re craving something sweet. It’s the perfect combination of natural sweetness and crunchy goodness—and the best part? It’s made with simple, wholesome ingredients.
You’ll be amazed at how satisfying and flavorful this recipe is. Whether it’s a dessert, snack, or even a cheeky breakfast, it never disappoints!
Why it’s Cancer Conscious
This apple crumble isn’t just delicious—it’s packed with ingredients that align with a cancer-conscious lifestyle:
Apples: Loaded with fiber, antioxidants, and flavonoids, apples are a powerhouse for gut health and fighting inflammation. They’re especially beneficial when it comes to supporting overall immunity.
Coconut and almond flours: These nutrient-dense, low-glycemic flours provide a gluten-free, blood-sugar-friendly alternative to traditional flours.
Cinnamon and ginger: Both are known for their anti-inflammatory and antioxidant properties, supporting healthy digestion and reducing inflammation in the body.
Monk fruit sweetener: A zero-glycemic, natural sweetener that won’t spike blood sugar levels, making it a smart choice for managing cravings without harm.
This dessert lets you enjoy a comforting, sweet treat while keeping your health and well-being top of mind.
The Glycemic Load
Total GL = Sum of the individual GLs:
Apple Filling: 7.4 (apples) + 3.5 (arrowroot starch) = 10.9
Crumble Topping: 1.25 (almond flour) + 2.5 (coconut flour) + 3.0 (rolled oats) = 6.75
Total GL for the entire recipe = 10.9 + 6.75 = 17.65
GL per serving (assuming 6 servings): 17.65 ÷ 6 = 2.94 GL per serving
So, each serving of the Apple Crumble has a glycemic load of about 2.94
What Does This Mean? A glycemic load under 10 is considered low, making this recipe a great option for keeping blood sugar levels steady and supporting metabolic health.
What’s Essential & What Can Be Swapped
What’s Essential
Apples: Choose green apples for lower GI, but feel free to use any apples you prefer.
Monk fruit sweetener: A low glycemic alternative for a touch of sweetness.
Arrowroot or tapioca starch: Helps thicken the apple filling while keeping it gluten-free.
Coconut flour & almond flour: These are key for the crumble topping, adding texture and flavor.
Rolled oats: For a crunchy texture in the topping.
Coconut oil (solidified): Provides the fat needed for the crumble’s crunch.
Coconut yogurt: Adds moisture and richness, while also providing a dairy-free option.
What’s Not Essential
Oats: If you prefer a completely grain-free version, you can skip the oats, though they add a lovely texture to the crumble.
Monk Fruit Sweetener: Feel free to swap it with your preferred sweetener, but keep in mind this might alter the overall sweetness and glycemic load.
Coconut Yogurt: You can use any plant-based yogurt or even regular yogurt if you’re not avoiding dairy, though coconut yogurt contributes to the creamy texture and flavour.
Swap the coconut oil for ghee: You can substitute it with coconut oil if preferred giving it a more buttery finish.
Cooking With Intention
Low Glycemic Apple Crumble
Ingredients
For the filling:
- 3-4 medium apples (600g)
- 2 tablespoon monk fruit sweetener
- 1 tablespoon arrowroot starch or tapioca starch
- 3/4 teaspoon cinnamon
- 1/4 teaspoon ground ginger
- 1/8 teaspoon nutmeg
- 1 teaspoon lemon juice
- 2 tablespoon unsweetened coconut yogurt or other plant-based yogurt
For the crumble:
- 1/4 cup almond flour
- 2 tablespoon coconut flour
- 2 tablespoon rolled oats
- 1/2 tablespoon monk fruit sweetener
- 1/4 teaspoon cinnamon
- 1/8 teaspoon sea salt
- 2 tablespoon solid coconut oil chilled and cut into pieces
- 2 tablespoon unsweetened coconut yogurt
Instructions
- Preheat your oven to 350°F (175°C) and grease a small baking dish (around 7×7 inches).
- Prepare the Apple Filling: In a large bowl, toss the sliced apples with monk fruit sweetener, arrowroot starch, cinnamon, nutmeg, ginger, lemon juice, and coconut yogurt.Spread the apple mixture evenly in the prepared baking dish.
- Make the Crumble Topping: In a separate bowl, combine almond flour, coconut flour, oats, monk fruit sweetener, cinnamon, and sea salt.Add the chilled coconut oil and use your fingers or a pastry cutter to mix until it resembles coarse crumbs.Stir in the coconut yogurt to bring the mixture together.
- Assemble and Bake: Evenly distribute the crumble topping over the apples.Bake for 30-35 minutes, or until the topping is golden brown and the apples are tender.
- Cool and Serve: Let the crumble cool for 5-10 minutes before serving
