Apple & Almond Crumble

Ingredients

• 40g sultanas
• Juice of one orange
• 3oz/85g cold butter
• 3oz/85g golden granulated sugar
• 3oz/85g plain white flour
• 2oz/60g oats
• 1oz/30g selfraising or plain brown flour
• 1oz/30g flaked almonds
• 4 crisp eating apples (Braeburn or Coxes are very good)

Method

1. Preheat the oven to 180C/350F
2. Squeeze the juice out of the orange.
3. Place the sultanas in a small bowl. Add the orange juice, stir to mix, then leave to soak while preparing the rest of the crumble.
4. Lightly grease the base of an ovenproof dish.
5. Put all the dry ingredients in a large bowl. Slice the butter into the dry ingredients, then rub it in with your fingertips until the mixture resembles breadcrumbs.
6. Peel and slice the apples, then arrange them in a layer in the dish.
7. Spoon the sultanas and orange juice evenly over the apples.
8. Lightly and evenly sprinkle the crumble over the top of the apples.
9. Scatter the almonds over the crumble.
10. Bake for 30-40 minutes until the top is golden and the apples cooked.

 Hints

There’s no need to cook or blanch the apples beforehand - the oven cooking time is sufficient.

Add more almonds or apples (or crumble!) as you’d like - the ratio of crumble to apple can easily be changed depending what you prefer.

Leaving the sultanas to soak for longer makes them even more plump and delicious.

Good-for-you ingredients

Apples

Apples are full of goodness and nutrients. Apples contain pectin, a form of soluble fibre which helps lower cholesterol and keep blood sugar levels stable. Pectin cleanses the intestines, binding with waste products and eliminating them from the body. (Apples are traditionally known as the body’s broom!) It also aids the growth of beneficial bacteria in the gut. Pectin helps to eliminate toxins and heavy metals from the body; it also helps to eliminate excess fluids.

Apples are good for skin problems, arthritis, rheumatism and gout; it is a traditional aid for joint problems. Grated apple can stop diarrhoea. Apples contain high levels of quercetin that helps protect against damage and a build up in the arteries from cholesterol; it may also help protect the lungs from pollution.The malic acid in apples cleanses the liver, relieves indigestion and breaks down fats. It also plays a role in the production of energy.

Apples contain Vitamin C, are easily digestible and hydrating (they are about 85% water).

Almonds

Almonds are a rich source of vitamin E, protecting against heart disease. Almonds are a good source of calcium (one of the richest non-animal sources), essential for healthy bones and teeth. Almonds can help lower cholesterol levels and reduce the risk of heart disease; they contain fibre and minerals such as zinc and magnesium.

Sources and further reading: Wonderfoods: Natalie Savona, The Complete Superfoods Cookbook: Michael van Straten, Healing Foods: Miriam Polunin