Archive | January, 2017

The Ultimate Healthy Apple Crumble

17 Jan

What do you do with a bag of banged up apples? Make apple crumble!

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I returned home after a quick post-work grocery shop last week to realize that I picked up THE most bruised bag of apples. Only two of more than a dozen beautiful Ontario empire apples were unblemished. The remainder were seriously bruised and I’m not just talking about surface bumps. The skin was broken and they were slowly starting to ferment from being exposed to the open air. YUM.

Apple crumble is the perfect dessert for this time of year because it’s warm, comforting, and doesn’t have to be calorie dense for those looking to shed a few post-holiday pounds. Most recipes call for sugar in both the apple mixture and the crumble, which can sometimes mask the natural sweetness and flavour of the apple itself. Since I was making apple crumble for a snack and not a special occasion, I scoured the web for a healthy version that I could enjoy any day, guilt-free.

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The recipe I settled on, from the blog Amy’s Healthy Baking, doesn’t use any added sugar in the apple mixture and only a scant amount in the crumble. The crumble combines oats and whole wheat flour with a tiny bit of butter (1.5 tablespoons, to be precise) and 2 tablespoons of maple syrup. The result was a crumble that was not overly sweet, and an apple mixture that tasted liked… apples! It was naturally sweet and flavourful. If I were to make this again, I might experiment with the crumble as it was a bit moist in consistency without the usual crunch that I’ve come to expect. Regardless, it tasted delicious and really satisfied my sweet tooth. Plus the house smelled AMAZING afterward.

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The Ultimate Healthy Apple Crumble
(from AmysHealthyBaking.com)

Did You Know? The difference between a crisp and a crumble is that a crisp always uses oats while a crumble may or may not. I grew up using the term “crisp” when referring to this type of dessert, but opted to use “crumble” throughout this post as the crust wasn’t very crispy.

For the Crumble
¾ cup large flake oats
¼ cup whole wheat flour
1 tsp ground cinnamon
2 tbsp pure maple syrup
1 ½ tbsp butter, melted

For the Filling
6 cups diced apple (dice into pieces about the size of blueberries) – a tarter variety like Granny Smith may not work as well since they are
2 tbsp cornstarch
1 ½ tsp ground cinnamon
⅛ tsp ground nutmeg

  1. Preheat the oven to 350°F, and coat an 8” square pan with butter, oil, or non-stick cooking spray.
  2. To prepare the crumble topping, combine the oats, flour, and cinnamon in a small bowl. Make a well in the centre. Pour in the maple syrup and melted butter. Stir until fully incorporated.
  3. To prepare the filling, toss the apples with the cornstarch, cinnamon, and nutmeg in a large bowl until completely coated.
  4. Transfer the filling to the prepared pan, and gently press down with a spatula. Sprinkle evenly with the topping (the topping tends to clump, so try to break it up into fairly small pieces).
  5. Bake at 350°F for 50-60 minutes or until the apples are fork tender. Cool completely to room temperature; then refrigerate for at least 3 hours before serving to allow the juices to fully thicken. If you prefer to enjoy your crumble warm, then reheat individual portions (or the entire pan) once it has chilled in the refrigerator.

Makes 6 servings. Per serving: 175 kcal, 4 g fat (2 g saturated), 35 g carbohydrate, 5 g fibre, 2 g protein, 22 mg sodium

Spiced Cabbage Soup with Lentils and Sweet Potato

7 Jan

Happy New Year! I’m not the greatest at making (or keeping) New Years resolutions, but most years I have vague aspirations to engage in some sort of healthier behaviour. This year, I’m motivated to do more batch cooking so that I’m not left scrambling to buy my lunch or pull together a last minute dinner after a busy day.

Thanks to having an extra-long weekend with not just one but TWO days to recover from New Year’s Eve, I was able to kick-start my pseudo-resolution with a simple yet flavourful cabbage soup from the new Oh She Glows Every Day cookbook. The cookbook was a Christmas present stolen from me (then lent to me) by my oh-so-generous brother, so I plan to churn out as many dishes from it as I possibly can before he asks for it back.

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If you’re groaning at the thought of another watery, bland cabbage soup, take note: this one’s anything but. It has lentils for added protein and fibre, sweet potato (because every soup can use a little sweet potato), and a 9-spice mix containing both sweet and smoked paprika. It’s simple to prepare but full of flavour. And perfect for the horribly cold weather that we’ve been hit with this week. For an easy make-ahead lunch, pair it with whole grain bread or crackers.

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Metabolism-Revving Spicy Cabbage Soup
(from Oh She Glows Every Day cookbook)

4 teaspoons extra-virgin olive oil
1 large sweet onion, chopped
3 cloves garlic, minced
2 tablespoons 9-Spice Mix, or more to taste (recipe below)
1 pound (1/4 large head) green cabbage, cored and finely shredded (about 5 cups)
14-oz (398mL) can diced tomatoes, with juices
4 cups low-sodium vegetable broth
1/2 cup uncooked red lentils
1 sweet potato, chopped into 1/2-inch (1 cm) cubes
1/2 tsp to 1 tsp fine sea salt
Freshly ground black pepper

  1. In a large stockpot, heat the oil over medium heat. Add the onion and garlic and saute for 5-6 minutes, until the onion is softened. Stir in 2 tablespoons 9-Spice Mix and cook for a minute or so, until fragrant.
  2. Add the cabbage and diced tomatoes with their juices. Simmer over medium to high heat for 5 minutes.
  3. Add the broth, red lentils, and sweet potato. Stir. Cover and simmer over medium heat for 15 to 20 minutes, or until the lentils and sweet potato are tender.
  4. Season with salt and pepper to taste, or add more 9-Spice Mix. Serve with a dollop of Cashew Sour Cream, if using (for a non-vegan option, use plain yogurt or sour cream). The soup keeps in the fridge for a week, and freezes well for 1-2 months.

Makes 4 large servings. Per serving: 278 kcal, 5 g fat, 47 g carbohydrate, 14 g fibre, 11 g protein, 596 mg sodium

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9-Spice Mix (makes approximately 2 tablespoons)
1 teaspoon sweet paprika
1 teaspoon garlic powder
1 teaspoon dried minced onion
3/4 teaspoon fine sea salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon dried oregano
1/4 teaspoon ground turmeric
1/4 teaspoons dried thyme
1/4 teaspoon smoked paprika