Pumpkin and Apple crumble

Tasty and healthy vegan crumble packed with nutrients – from the veg, the fruits, the seeds, the oats, and the wholemeal flour. In this pumpkin and apple crumble, the dates replace the sugar that a conventional recipe would use (you can also use one ripe banana instead of the dates) and the spices give some additional flavours that perfectly complement the sweetness from the fruits. And if you don’t believe that it’s healthier than a commercial crumble, see the nutritional facts below the recipe.

Pumpkin and Apple Crumble
Pumpkin and apple crumble served with dairy-free yogurt

Ingredients
(For a 24-centimetre tin)

For the filling:
  • 500 grams of pumpkin, cut into small cubes
  • 2 apples, cut into small cubes
  • 5 dates, finely chopped
  • 10 grams of coconut oil (about a small tablespoon)
  • 1 teaspoon of cinnamon
  • Half teaspoon of ground ginger, or a small piece of crushed ginger
  • Juice of half lime
For the crust:
  • 90 grams of oats
  • 75 grams of wholemeal flour
  • 10 dates, finely chopped
  • 50 grams of coconut oil (not melted, but chopped in small pieces)
  • Half teaspoon of ground ginger, or a small piece of crushed ginger
  • 2 tablespoons of pumpkin seeds (or walnuts)
  • Half teaspoon of cinnamon

Method

  1. Pre-heat the oven at 180Β°C. Line a baking tin with greaseproof paper and brush with oil.
  2. Add all the ingredients of the filling in a pan, cover, and cook over medium heat for about 15 minutes. Mix occasionally and add a bit of water if needed. The filling is ready when the pumpkin and apples are soft.
  3. In the meantime, mix the oat, flour, pumpkin seeds and cinnamon. Add the dates and mix. Rub in the coconut oil to get a coarse meal consistency that clumps together when lightly squeezed.
  4. Place the filling mixture in the tin and sprinkle with the crumble mixture. Bake for about 30 minutes, until golden and crisp.
  5. Serving suggestion: for an added treat, top off with a tablespoon of dairy-free yogurt!

Nutrition facts: Home-made crumble vs. crumble from the supermarket

I came up with this recipe for a healthy cooking workshop in which we cooked, ate, but also spoke about food labels: how to understand them and how to use them to make healthier choices when shopping. As a practical application, I prepared the following information to compare the labels between a crumble from the supermarket and this pumpkin and apple crumble.

 Tesco Apple Crumble 600GThis Pumpkin & Apple crumble
IngredientsApple (44%), Wheat Flour, Sugar, Breadcrumbs, Water, Butter (Milk) (4%), Margarine, Dark Brown Soft Sugar, Cornflour, Oats, Rapeseed Oil, Honey, Pastuerised Egg White, Apple contains: Apple, Apple PurΓ©e, Breadcrumbs contains: Wheat Flour, Water, Soya Flour, Salt, Calcium Sulphate, Palm Oil, Rapeseed Oil, Fermented Wheat Flour, Enzymes, Yeast, Margarine contains: Palm Oil, Rapeseed Oil, Water, Salt, Citric Acid, Wheat Flour contains: Wheat Flour, Calcium Carbonate, Iron, Thiamin, NiacinPumpkin, Apple, Dates, Oats, Wholemeal flour, Coconut oil, Pumpkin seeds, Lime juice, Cinnamon, Ginger
Nutritional Information

The main conclusion to draw from this information is that this pumpkin and apple crumble contains half the sugar of a commercial one while containing nearly the same amount of fibre and protein. Not too bad, isn’t it?

The home-made crumble has slightly less fat than the commercial one, but is has more saturated fat. Why? Because I used coconut oil in my crumble while the commercial one mainly uses rapeseed oil. I could have used rapeseed or olive oil for this recipe, it would have been even healthier. And as you know, I am far from being a coconut oil fan (see this old instagram post here, or this more recent review here). But I decided, for once, to use coconut oil to compensate for the lack of sugar: the coconut oil gives a lovely extra flavour that will help your taste buds to forget about the lack of sweetness!

Last but not least, look at the ingredient list: one gets lost before getting to the end of the ingredient list of the commercial crumble! Three different types of sugar in there: sugar,Β dark brown soft sugar, and honey. As well as some nice margarine made of palm oil and some pasteurised egg white. Appetizing, isn’t it? Come on, give it a go to the recipe above, it’s super easy and you can make lots of variation from it.

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