Apple Pecan Maple Crumble

Hello wonderful folks!

I hope your week has been off to an awesome start! I’ve been trying to finish the manuscript I’m writing which is due by months end for presentation of my research findings in a scientific journal. While I’m looking forward to hopefully having my paper accepted and published, it certainly is a LOT of writing and I’ve had to put extra effort into staying focused.

Keeping on track with my fitness program and healthy eating has also been a little more challenging given the circumstances, but I’m almost there and looking forward to having this manuscript finished and submitted. As for the follow up post on my last piece in which I discussed my personal journey with depression, it’s a coming soon 🙂

The science behind depression is pretty complex and it’s a topic I feel deserves considerable attention. I’ll be doing my best to communicate the scientific information in such a way that makes it approachable and clear. I’m excited to have the opportunity to share such information about depression with you as I feel knowledge helps one to develop awareness and understanding, which fosters acceptance, and counters the stigma that tends to be associated with many forms of mental illness, including depression. So please stay tuned for that post.

Okay, lets talk about food! I don’t know about you, but when I’m under pressure and feeling a little stressed I tend to crave sweet treats. Unfortunately, as I’ve discussed before sugar does some pretty bad things to the body and mind (you can learn more on the specifics of this here), so finding a balance between satisfying my sweet cravings and keeping things healthy has been my focus.

While experimenting in the kitchen the other night, I happened to come up with a pretty darn tasty treat that also so happens to be reasonably healthy, and both gluten and diary free: Apple Pecan Maple Crumble!

Apple Pecan maple crisp 1
Apple Pecan Maple Crumble

This yummy treat is quick and simple to make, and reasonably healthy for a dessert. Real maple syrup replaces the traditional granulated sugar that most dessert recipes call for, or if you prefer honey can be used instead. It should be noted that maple syrup, while a healthier alternative to granulated processed sugar, still contains a considerable amount of sugar which is why it’s best consumed only in moderation. More information regarding the nutritional components of maple syrup can be found from this article published by Authority Nutrition.

So, how does one make this gloriously delicious dessert, you may be wondering? Well… let me tell you! As always, please try to use fresh, local, organic ingredients when possible. This recipe makes about two smaller portions, or one large one.

Ingredients:

For the bottom…

  • 1 large apple, peeled, cored, and chopped into small chunks
  • 2 Tbsp dried dates, coarsely chopped (or raisins)
  • 1/4 tsp nutmeg
  • 1/4 tsp cinnamon
  • 1 Tbsp real maple syrup

For the topping…

  • 3 Tbsp gluten free oats (or regular if you prefer)
  • 1 Tbsp ground flax seed
  • 1 Tbsp coconut flour
  • 1/2 tsp cinnamon
  • 2 Tbsp coconut oil, melted
  • 2 Tbsp real maple syrup
  • 2 Tbsp pecans, chopped
  • 1 Tbsp coconut, shredded and unsweetened (optional)

Method:

  • Grease two small (or one medium sized) oven safe ramekins with coconut or olive oil.
  • For the bottom layer, combine all ingredients in a bowl and toss gently to combine apples and dates with the spices and maple syrup. Pour mixture into greased baking dish.
  • In another bowl mix oats, ground flax seed, coconut flour, and cinnamon together. Add in melted coconut oil, then maple syrup. Stir with a fork until mixture is thoroughly combined and forms a crumbly consistency. Stir in pecans.
  • Top the bottom apple layer with the crumble mixture. Sprinkle with unsweetened, shredded coconut if you like.
  • Bake uncovered in the oven at 375 degrees Fahrenheit for 25 to 30 minutes, or until the top is golden brown (note: time may vary due to differences in individual oven temperatures, so keep an eye on it and adjust timing accordingly). Allow to cool for 10 to 15 minutes before serving.
  • Pause to think of one thing you’re grateful for, then smile and enjoy! 🙂
Apple pecan crisp 2
Yummy Apple Maple Pecan Crumble

Well folks, I hope you enjoy this tasty treat as much as I do. This healthier alternative to traditional fruit crumble recipes is quick and easy to prepare, and aside from the extra sugar from the real maple syrup, it’s nutritious too! This is also a great one for anyone having digestive motility issues, such as constipation, as the ground flax seed and coconut flour are very high in fiber, which helps to move things along the GI tract and promotes gut health.

Wishing you all a wonderfully happy and healthy week!

xo Julie

 

Maple Matcha Latte

Maybe it’s the Canadian in me but I love maple syrup! And not the fake stuff – ew. I’m talking about the real 100% pure maple syrup. Yes, it’s a bit more expensive compared to the fake “maple flavored” syrup (that’s actually loaded in highly processed sugars and quite bad for you), but I assure you it’s worth it to invest in the good stuff!

Real maple syrup can not only be used as a natural sweetener, but it also tastes great root veggies like carrots and beets, on squash or brussels sprouts, and who doesn’t want an excuse to enjoy pancakes or waffles? heh I know I do!

Maple Syrup
100% Real Canadian Maple Syrup

I’m sure I mentioned this at least a dozen times but I also love matcha! It’s fun to experiment with it and see what kinds of cool tasty recipes I can come up with. Sure, not all might turn out great but I could also end up creating the next great thing! From talking with friends and family I get the sense that many people often view cooking and making meals as a chore. And I’m sure that’s exactly how it feels if you’re not willing to have fun with it. Rather than seeing it as a tedious task though, try viewing making your next meal or snack as an opportunity for culinary adventure!

This might sound silly, but hear me out. If you’re doing something you enjoy you’ll be more likely to do it and doing something you enjoy facilitates positive mood states. Studies have shown that a positive emotional state allows individuals to be more creative thinkers and to find what they’re doing more enjoyable.

So, next time you enter the kitchen ready to try a new cooking experiment consider this: sure, your experiment might not turn out great – this is always a possibility. However, it could also turn out to be the next amazing recipe that all of your family and friends are asking for and can’t get enough of. There’s only one way to find out!

Anyhow, coming back to matcha. It’s delicious and has an abundance of health benefits, which you can learn more about here. However, I wanted to make sure these weren’t just biased claims or anecdotal evidence, so I took a look through the published scientific journals. Here’s what I found:

Experiments have demonstrated evidence supporting the positive health benefits of matcha. For instance, in a recent study by Xu and colleagues (2016) published in the journal of Food and Function it was found that matcha significantly lowered blood glucose levels, HDL (high-density lipoprotein) cholesterol, and oxidative stress caused by a high-fat diet. The authors concluded that “Matcha has beneficial effects through the suppression of the blood glucose (BG) accumulation and promotion of the lipid metabolism and antioxidant activities. Moreover, the water-insoluble part of Matcha is suggested to play an important role in the suppression of diet-induced high levels of lipid and glucose” (Xu et al., 2016). Pretty cool eh?!

Matcha
Matcha Green Tea from David’s Tea

So now that I’ve given you some of the science behind what matcha does and have hopefully convinced you of how awesome this stuff is, I’d like to share a fun recipe I came up with!

Matcha lattes are one of my most favourite beverages out there and while playing around in my kitchen I discovered I can actually make them at home from scratch, and I don’t even need one of those fancy frothing machines! All it takes are the ingredients, a small pot, and a single serve blender such as a Magic Bullet (a hand mixer or immersion blender might work too but I haven’t given it a try).

Maple matcha latte 2
Maple Matcha Latte in my favourite Turtle Mug heh

Here’s how to make 1 serving of my (oh-so-Canadian) Maple Matcha Latte:

Ingredients:

  • 1 cup unsweetened coconut milk
  • 1 Tbsp. real maple syrup
  • 1 tsp. matcha
  • 1/4 tsp. real vanilla extract
  • 1/4 tsp. cinnamon

Method:

  • Combine coconut milk, maple syrup, and vanilla in a small pot over medium heat. Whisk in cinnamon and matcha. Continue stirring and heat to desired temperature.
  • Transfer mixture into a single serve blender (such as a Magic Bullet or Ninja) and blend for about 30 seconds. This is what will give it that nice frothy texture on the top.
  • Pour into a mug, garnish with cinnamon, nutmeg, cocoa, or whatever else you like.
  • Smile and enjoy! 🙂
Maple matcha latte
Maple Matcha Latte garnished with cinnamon

This healthy, dairy free treat is so yummy and complements any morning, or chilly evening for that matter, perfectly. I hope you’ll enjoy it as much as I do!

Wishing you health and happiness!

xo Julie