Blackberry & Apple Crumble Pots
Ingredients
- 2 sweet eating apples, cored and diced, skins on
- 250g blackberries (fresh or frozen)
- Zest and juice of ½ lemon
- 1 tsp ground cinnamon
Topping
- 60g rolled oats
- 30g ground almonds
- 30g walnuts, chopped
- 1 tbsp each pumpkin seeds and ground flaxseed
- 2 tbsp extra virgin olive oil
- 1 ½ tbsp maple syrup or raw honey
- 200g full-fat live Greek yoghurt, to serve
Nutritional breakdown
Approx per serving
- Calories
- 370 kcal
- Protein
- 11g
- Carbohydrates
- 29g
- Fibre
- 9g
- Fats
- 21g
- Sugar
- 18g
- Sodium
- 40mg
Method
- Preheat the oven to 180°C (160°C fan, 350°F, gas 4) with a baking tray inside to heat.
- Toss the apples and blackberries with the lemon zest and juice and half the cinnamon, then divide between four ovenproof pots or ramekins.
- Mix the topping by combining the oats, almonds, walnuts, seeds and remaining cinnamon. Stir in the oil and maple syrup until clumpy, then scatter over the fruit.
- Bake on the tray for 25–30 minutes, until bubbling and golden.
- Rest for 5 minutes and serve with cold yoghurt straight from the fridge. This keeps its live cultures intact.
Gut health benefits
Apples: Rich in pectin, a prebiotic fibre, with polyphenols concentrated in the skins.
Blackberries: High in fibre and anthocyanin polyphenols that feed beneficial bacteria.
Oats, nuts and seeds: Beta-glucan, fibre and healthy fats to keep you fuller.
Olive oil: Replaces butter, adding polyphenols.
Live yoghurt: Live cultures and filling protein.
Gut bacteria supported
Bifidobacterium: Feeds on apple pectin and oat beta-glucan, supporting digestion.
Roseburia & Faecalibacterium prausnitzii: Butyrate producers fed by fibre from oats, fruit and nuts, nourishing the gut lining.
Lactobacillus & Streptococcus thermophilus: Classic yoghurt cultures that support digestion; strains vary by product.
Want to know more about these microbes? Read The Gut-Health Top Ten.
From The Gut Health Cookbook
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