Apple crumble for breakfast is a favourite of ours. Typically you see this as a dessert recipe, but I've made it more nutritious then ever to support a healthy gut microbiome and to start the day with a fibre rich balanced meal.
A few highlights of this recipe that promote optimal microbiome health:
- Polyphenols - Apples, particularly the skin contain high amounts of flavonoids which are a type of polyphenol. 95% of ingested polyphenols are undigestible, these compounds are too large for us to breakdown and thus reach the colon intact, where they are fermented by the microbiota resulting in modification of the polyphenol to a form that is both active and absorbable conferring potent antioxidant and anti-inflammatory benefits body wide.
- Pectin - Apples are a rich source of pectin. Pectin is well-known for its ability to support digestive health. It forms a gel-like substance in your intestines improving bowel regularity. It also acts as a prebiotic to feed the bacteria in your gut producing substances called short-chain fatty acids, that have been shown to benefit overall health.
- Beta glucan - Oats contain beta glucan, a prebiotic fibre which is known for its lipid lowering, antioxidant and nutritive properties. Interesting fact - beta glucan also acts as an immunomodulating agent (helps fight disease) through the activation of innate immune cells.
- Flaxseeds - Ground flaxseeds . Flaxseeds are high in Omega 3's and rich in fibre, they are great for reducing lipids and balancing blood sugar regulation. Flaxseeds are also great for lowering methane output and improving intestinal transit.
- Almonds - Almonds are a great source of healthy fats, rich in polyphenols and positively improve the composition of the microbiome. Typically in Western diet's we see blooms of Bacteroides spp, almonds are wonderful at reducing their dominance and balancing the microbiota.
Ingredients:
- 2 x cups oats
- 1tbl butter
- 1/2 cup almond meal
- 1/2 cup ground flaxseeds
- 1/4 cup olive oil
- 1/4 cup maple syrup
- 2 x apples
- 1 tsp cinnamon
- 1 cup water
- Optional - dollop of yoghurt and a drizzle of honey to top it off
Method
- Using a skillet, apply medium heat and melt butter
- Add oats, ground flaxseeds and almond meal - stir
- Pour over olive oil and Maple syrup - continuously stir until you achieve a mild browning of the ingredients
- Meanwhile, chop the apples into cubes and place them into a small pot, add water, cinnamon and heat until boiling
- Allow to simmer until apples are soft
- Dish out soft apples, add crumble mixture and top with **optional yoghurt and a drizzle of honey.
Enjoy xx