Single Serve Apple Crumble

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This is a Single Serve Apple Crumble recipe for the ultimate in convenience. Bake up a warm, crispy crumble topping and fill it with steaming hot apple filling. And you don’t just have to do this in one serving either; choose the quantity of single serving apple crumble you feel like baking up, it’s completely up to you!

Yum. I absolutely love warm apple crumble! Here’s an awesome recipe for making individual apple crumbles that you and the kids can share! Did you know that apples have multiple health benefits? I have listed some of the healthiest benefits of apples below so you know exactly why they are good for your health.

SINGLE SERVE APPLE CRUMBLE

Single Serve Apple Crumble (high protein) Recipe

This single serve apple crumble (high protein) is sweet and satisfying and made with wholesome ingredients! It is packed with plant protein with a whopping 28g per serve! This crumble is so healthy you can have it as a breakfast or dessert! It is refined sugar free, gluten free and vegan!

WHAT INGREDIENTS DO I NEED FOR MY SINGLE SERVE APPLE CRUMBLE?

  • Apples
  • Maple Syrup
  • Cinnamon
  • Lemon
  • Rolled Oats
  • Almond Flour
  • Vegan Vanilla Protein Powder
  • Water
  • 6 inch round baking dish

HOW IS THIS SINGLE SERVE APPLE CRUMBLE HIGH IN PROTEIN?

An apple crumble that is high in protein?! How is this possible you may be asking!!?? Well, the answer is vegan protein powder! For this recipe I use Vega Vegan Vanilla Protein Powder. This protein powder is not typically my favorite as it is too sweet for my liking, however the sweetness is perfect for this recipe! Most of the crumble is made of protein powder so make sure to use a brand that you like and has a good amount of sweetness!

Stewed Apples Recipe

WHAT MAKES THIS APPLE CRUMBLE HEALTHIER?

This high protein single serve apple crumble is much healthier than your typical apple crumble! This crumble is dairy free, refined sugar free, gluten free and vegan! This recipe uses maple syrup and protein powder for sweetness, eliminating the need for refined sugar! Typical apple crumble is usually loaded with sugar and butter, making this a much healthier alternative! This apple crumble is packed with plant protein helping to promote muscle growth! The almonds provide a healthy fat source and the oats provide a whole grain source of carbs, making it a well balanced meal!

SUBSTITUTIONS & ADDITIONS:

  • You can swap the apples for stewed berries by mixing berries and chia seeds in a pot and cooking for 5 minutes.
  • For a gluten free version make sure to get gluten free oats!
  • You can swap the almond flour for coconut flour.
  • Try using a sugar free sweetener like monkfruit sweetener in place of maple syrup.
  • Add a healthy custard on top by warming almond milk, vanilla, and maple syrup over a stove top then thickening with a cornstarch slurry!
  • If your protein powder is not very sweet, add some maple syrup to the crumble!

Single Serve Apple Crumble (high protein)

This high protein apple crumble is sweet, satisfying and packed with 28g of plant protein! It is made with wholesome ingredients and is vegan, refined sugar free and dairy free! Enjoy this crumble for breakfast or dessert!

  • PREP TIME 10 mins
  • COOK TIME 20 mins
  • COURSE Breakfast, Dessert
  • CUISINE American
  • SERVINGS 1

INGREDIENTS  1x2x3x

Apple Filling

  • 1 Apple sliced
  • 1 tbsp Maple Syrup
  • 1 tsp Cinnamon
  • Squeeze of Lemon Juice

Crumble

  • ⅓ cup Rolled Oats
  • 30 g Vegan Vanilla Protein Powder 1 scoop
  • 1½ tbsp Almond Flour
  • ¼ tsp Cinnamon
  • 2-3 tbsp Water

INSTRUCTIONS 

  • Slice your apples thinly then pan fry with the rest of the ingredients for about 5-10 minutes until the apples have softened. Add water as needed to deglaze the pan.
  • While the apples are cooking prepare the crumble by mixing all ingredients together in a small bowl. Add water in small amounts until the crumble starts to stick together.
  • Add the apples to a small baking dish, I used a 6″ round dish, and top with your protein crumble.
  • BAKE at 350 degrees f for 15-20 minutes until the top has become golden and crunchy.

Single Serving Apple Crumble

classic comfort food at its best but with a healthy twist

  • serves 1
  • 30 minutes

ingredients

  • 1/2 an apple chopped
  • 1 tbsp Sweet Freedom CINNAMON SYRUP
  • 1/2 tbsp lemon juice
  • 2 tbsp rolled oats⁠
  • 1 tbsp vegan butter⁠
  • 2 tsp Sweet Freedom CINNAMON SYRUP⁠
  • vegan vanilla custard for serving

make

  1. Preheat oven to 170C.
  2. In a small bowl coat the apple in the CINNAMON SYRUP and lemon juice.
  3. Add chopped apple to a lightly greased bowl or ramekin.
  4. Take your apple mixture and microwave on high for one – two minutes to soften (this speeds up the cooking time but if no microwave, bake for an extra 10 minutes).
  5. In a separate bowl, add the oats, non-dairy butter and CINNAMON SYRUP and mix it all together with your fingers until all ingredients are well incorporated.⁠
  6. Put the oat mixture on top of the apples.
  7. Bake for approximately 6 – 10 minutes or until the highest peaks of the crumble start to turn a light brown colour.
  8. Serve with custard and an extra drizzle of CINNAMON SYRUP

Individual Apple Crumbles

Treat your guests with individual ramekins filled with apples and a crunchy streusel topping of oats, brown sugar and walnuts. Serve with a dollop of whipped cream or a scoop of vanilla ice cream.

  • Level: Easy
  • Total: 1 hr 15 min (includes cooling time)
  • Active: 25 min
  • Yield: 6

Ingredients

  • 6 tablespoons cold unsalted butter, cut into bits, plus more for buttering the ramekins
  • 2/3 cup rolled oats
  • 1/3 cup all-purpose flour (See Cook’s Note)
  • 1/3 cup packed light brown sugar
  • 1/3 cup toasted walnut pieces
  • Pinch fine salt
  • 4 baking apples, such as Braeburn and/or Golden Delicious, peeled, cored and chopped
  • [For Serving:] Whipped cream or vanilla ice cream

Directions

Special equipment:

 6 6-ounce ramekins

  1. Position an oven rack to the center of the oven and another in the top third of the oven (about 6-inches from the broiler) and preheat to 375 degrees F. Lightly butter 6 6-ounce ramekins.
  2. Stir together the oats, flour, brown sugar, walnuts and salt in a medium bowl. Work the butter into the oat mixture with your fingertips until it is in even pea-size pieces. Evenly divide the apples among the ramekins and top with the oat mixture.
  3. Transfer the ramekins to a baking sheet and bake on the middle oven rack until the fruit bubbles around the sides and the tops are golden, 30 to 35 minutes. Remove from the oven.
  4. Turn the oven to broil, put the baking sheet with the ramekins on the top oven rack and broil until golden brown, about 2 minutes. Let cool about 15 minutes before serving. Serve warm with whipped cream or ice cream. 

Cook’s Note

When measuring flour, we spoon it into a dry measuring cup and level off the excess. (Scooping directly from the bag compacts the flour, resulting in dry baked goods.)

Single-Serve Apple Pie

Amount per Serving

  • Calories: 150
  • Protein: 1 g
  • Total Fat: 1.5 g
    • Unsaturated Fat: 1.5 g
    • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 34 g
  • Dietary Fiber: 3 g
  • Total Sugar: 20 g
    • Natural Sugar: 13 g
    • Added Sugar: 7 g
  • Sodium: 70 mg

There’s nothing quite like the smell or taste of apple pie fresh from the oven. Unfortunately, a standard slice will cost you about 500 calories plus oodles of sugar lurking inside and saturated fat from the buttery crust. Instead, satisfy your sweet tooth with this skinny apple pie crumble for only 150 calories and 3 grams of filling fiber. It has all the apple-pie goodness without any of the guilt.

  • PREP TIME2 minutes
  • TOTAL TIME5 minutes

This recipe makes 2 servings:

  • • 1 apple finely diced, skin on (about 1.75 cups)
  • • ¼ teaspoon ground cinnamon
  • • 1 tablespoon firmly packed brown sugar
  • • 2 tablespoons water
  • • 1 tablespoon corn starch or arrowroot flour
  • • 6 cinnamon graham cracker squares

PREPARATION:

Finely chop apple (skin on) and add to a bowl with cinnamon and brown sugar.

In a small bowl make a slurry by dissolving corn starch into water. Add slurry to the bowl with chopped apples and mix until everything is well combined.

Microwave for one minute, then remove bowl from microwave and mix well.  Microwave for another minute. The mixture should now be thick and gooey. Add crumbled graham cracker squares, mix throughout, and divide between two ramekins. Garnish with an optional squirt of whipped topping and dash of apple pie spice on top.

Health Benefits of Apples

Apples are not just crunchy, sweet and satisfying. As part of a smart diet, they can help protect against serious diseases, including heart disease, diabetes, cancer and more. Consider them your healthy secret weapon.

apple peanut butter with cinnamon

You’ve heard it a zillion times: “An apple a day keeps the doctor away.” Turns out there’s more truth to that than you might think. Studies show apples have powerful health benefits, particularly when it comes to fighting chronic diseases that kill millions of people each year. Here’s a short list of how eating more apples can help keep you healthy, along with some apple-licious ways to add them to your meals.

Apple Nutrition

The nutrition varies slightly between the different apple varieties, but not all that much. Here’s the nutrition breakdown for 1 medium apple:

  • 95 calories
  • 0 g protein
  • 0 g fat
  • 25 g carbohydrates
  • 4 g fiber
  • 8 mg vitamin C
  • 98 IU vitamin A
  • 195 mg potassium

Apples are high in water content (they’re 85 percent water) and rich in fiber (a medium apple contains 4 grams, or about 16 percent of your daily value), two things you need to feel full. Apples have one other feel-full benefit: They take time to eat. Foods you can gobble down quickly tend to leave you hungry, so you end up eating more.

Apples also have a low glycemic index, which means your blood sugar levels don’t spike when you eat them. So while a rosy Red Delicious or sunny Honeycrisp might taste amazingly sweet, your body is able to process the sugar in a manageable way. And because apples are both sweet and filling, snacking on an apple can be a smart way to respond to cravings. Just be sure to eat the whole fruit, peel and all. The fiber will help keep you satisfied.

5 Health Benefits of Apples

1. Protects your heart

Apple Cinnamon Quinoa Bowl

Multiple studies show apples are good for your ticker-in multiple ways. Their high fiber content has been shown to help improve cholesterol levels (lowering bad LDL cholesterol and increasing good HDL cholesterol). A new small clinical trial found subjects who ate 2 apples a day for 8 weeks had significantly lower LDL cholesterol levels than those who didn’t eat the fruit. The researchers cite apples’ fiber, but also polyphenols—you benefit from whole fruit’s nutrients working together.

A review of data published by Florida State University also found that people who ate whole fruits-including apples-were less likely to develop high blood pressure. And the Women’s Health Study showed that women who ate apples over the seven-year study period had up to a 22 percent reduced risk of heart disease. Finally, a Dutch study found that eating apples and pears was associated with a 52 percent lower risk of stroke-thanks to their high fiber and a flavonoid called quercetin.

2. Boosts brain health

A group of four large studies presented at the Alzheimer’s Association’s International Conference in 2017 adds to the evidence that eating a plant-based diet may help prevent dementia. In one of the studies, Swedish researchers following 2,000 people for six years found that those who stuck to a diet called the Nordic Prudent Dietary Pattern (NPDP) had better cognitive function than people who ate more fatty, processed foods. Among other things, the NPDP calls for eating plenty of non-root vegetables, plus pears, peaches and-you guessed it-apples.

In another of the studies, healthy older adults who followed either the Mediterranean or MIND diet, both of which stress eating fresh fruits and vegetables, lowered their risk of dementia by 30 to 35 percent. The longer they followed the diet, the better their cognitive function. Experts point out that more research is needed, but the results look promising.

3. May help you lose weight

oats and nuts on blue floral plate

One medium apple can help fill you up for under 100 calories, so it’s no surprise that apples can help with weight loss. Turns out it’s what form of apple you eat that counts. In one study, people who ate apple slices before a meal felt fuller and more satisfied than people who had applesauce, apple juice or no apples at all. The same study also found that starting a meal with apple slices helped people eat an average of 200 fewer calories compared to those who skipped the apple slices.

What kind of apple you eat may make a difference, too. One intriguing animal study published in Food Chemistry suggests that Granny Smith apples have fewer carbs and more non-digestible compounds, including feel-full fiber-compared to McIntosh, Golden Delicious and other common varieties. The compounds also help feed healthy gut bacteria, potentially lowering the risk of some obesity-related problems. Prebiotics in apples feed good gut bacteria: a recent lab study looked specifically at how we digest the nutrients in whole skin-on apples and found an increase in Bifidobacteria, beneficial members of our microbiome.

4. Lowers your risk of type 2 diabetes

The numbers speak for themselves. In an extensive review of studies, Tufts researchers noted a strong association of apple eating with diabetes prevention, finding that people who ate one or more apples a day had up to a 23% lower risk of type 2 diabetes than non-apple eaters. In another study of more than 38,000 healthy women, those who ate one or more apples a day had a 28 percent lower risk of type 2 diabetes than the non-apple eaters.

And in a review of data from more than 187,000 people involved in three long-term studies, Harvard researchers found that people who ate at least two servings a week of blueberries, grapes and, yup, apples lowered their diabetes risk by 23 percent, compared to people who had one serving or less a month. Experts say the fruit’s fiber helps stabilize blood sugar. Flavonoids, a type of antioxidant, also play an important role.

5. Fights cancer

containers

Apples’ cancer-fighting antioxidant activity is nearly tops among fruits (second only to cranberries). Eating an apple a day (or more) is linked with lower risk of several cancers, including colorectal, breast and prostate. In fact, an analysis of several Italian studies found that eating one or more servings of apples a day helped lower the risk of colorectal cancer more than eating any other fruit. Other studies in humans have found that eating apples can be helpful in preventing lung and prostate cancer. Don’t toss the peel, though, that’s where most of the cancer-fighting antioxidants are found.

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