Healthy Plum Crumble: A Delicious and Nutritious Dessert Option

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If you’re looking for a delicious and healthy dessert, then a plum crumble might be just what you need. Plum crumbles are a classic dessert that can be enjoyed all year round, but they’re especially popular during the summer months when plums are in season. Not only are they tasty, but they’re also relatively easy to make and can be customized to suit your taste preferences.

One of the great things about plum crumbles is that they can be made using a variety of different ingredients, so you can make them as healthy or indulgent as you like. For example, you could use jumbo rolled oats, honey, and a small amount of oil to make a healthier crumble topping, or you could use butter, sugar, and flour for a more traditional crumble topping.

Additionally, you could add nuts or seeds to the topping for extra crunch and nutrition. Regardless of what ingredients you choose, a plum crumble is sure to be a crowd-pleaser.

Understanding Plums

Nutritional Value

Plums are a nutritious fruit that can be eaten fresh or used in recipes like crumbles. They are low in calories and high in fiber, making them a great addition to any diet. A medium-sized plum contains around 46 calories and 2 grams of fiber. They are also a good source of vitamin C and potassium.

Choosing the Right Plums

When choosing plums for your crumble, it’s important to select ripe, sweet, and juicy ones. Here are some tips to help you choose the right plums:

• Look for plums that are firm but slightly soft to the touch.
• The skin should be smooth and free of blemishes or bruises.
• Choose plums that have a sweet aroma.
• The color of the plum will vary depending on the variety, but look for plums that have a deep, rich color.

Some popular varieties of plums that work well in crumbles include Italian prune plums, Santa Rosa plums, and Black Beauty plums.

By understanding the nutritional value of plums and how to choose the right ones, you can ensure that your healthy plum crumble is both delicious and nutritious.

Health Benefits of Plums

Plums are a delicious and nutritious fruit that offer a variety of health benefits. Here are some of the ways that adding plums to your diet can support your overall health:

• Improved Digestive Health: Plums are high in fiber, which can help promote regular bowel movements and prevent constipation. They also contain sorbitol, a natural laxative that can help keep things moving through your system.
• Reduced Inflammation: Plums are rich in antioxidants, which can help reduce inflammation in the body. Chronic inflammation has been linked to a variety of health problems, including heart disease, diabetes, and cancer.
• Lowered Blood Pressure: Plums contain potassium, a mineral that plays an important role in regulating blood pressure. Eating a diet high in potassium-rich foods like plums may help lower your risk of hypertension and other cardiovascular problems.
• Improved Bone Health: Plums are a good source of vitamin K, which is essential for strong bones. Vitamin K helps regulate calcium absorption and may help reduce your risk of osteoporosis.
• Boosted Immune System: Plums are packed with vitamin C, an essential nutrient that supports a healthy immune system. Vitamin C also acts as an antioxidant, helping to protect your cells from damage caused by free radicals.

Overall, plums are a nutritious and delicious addition to any diet. Whether you enjoy them fresh or cooked, adding plums to your meals can help support your overall health and well-being.

The Basics of a Healthy Crumble

When it comes to desserts, crumbles are a classic and comforting treat that can be enjoyed all year round. However, traditional crumble recipes often contain high amounts of sugar and butter, which can be detrimental to your health. Luckily, there are ways to make a healthy version of this dessert without sacrificing taste or texture. Here are the basics of a healthy crumble.

Key Ingredients

The key to making a healthy crumble is to use wholesome ingredients that are low in sugar and fat. Here are some of the key ingredients that you should consider using:

• Fruit: Choose seasonal fruits that are naturally sweet, such as plums, apples, or berries. These fruits are rich in fiber, vitamins, and antioxidants, which can help boost your immune system and improve your digestion.
• Oats: Oats are a great source of complex carbohydrates, protein, and fiber, which can help keep you full and satisfied for longer. They also add a delicious crunch to your crumble topping.
• Nuts and Seeds: Nuts and seeds are a great source of healthy fats, protein, and fiber. They can add a nutty flavor and texture to your crumble topping, while also providing essential nutrients.
• Spices: Spices such as cinnamon, nutmeg, and ginger can add warmth and depth to your crumble. They also have anti-inflammatory and antioxidant properties, which can help improve your health.

Substitutes for a Healthier Twist

If you want to make your crumble even healthier, you can substitute some of the ingredients for healthier alternatives. Here are some ideas:

• Sugar: Instead of using refined sugar, you can use natural sweeteners such as honey, maple syrup, or coconut sugar. These sweeteners are lower in calories and have a lower glycemic index, which means they won’t cause a spike in your blood sugar levels.
• Butter: Instead of using butter, you can use coconut oil or olive oil. These oils are rich in healthy fats and can add a delicious flavor to your crumble.
• Flour: Instead of using white flour, you can use almond flour or oat flour. These flours are gluten-free and have a lower glycemic index, which means they won’t cause a spike in your blood sugar levels.

Making a healthy crumble is easy and delicious. By using wholesome ingredients and making simple substitutions, you can enjoy this classic dessert without any guilt.

Step by Step Guide to Making Healthy Plum Crumble

• 5 ripe plums with the skins and seeds removed
• 1/2 cup tightly packed brown sugar
• 1 tsp ground cinnamon
• 1 tsp ground nutmeg
• 1 tbsp pure vanilla extract
• pinch of ground clove
• zest of one orange
• juice of one orange

Crisp ingredients:

• 1 stick unsalted butter
• 1 cup + 2 tbsp of whole oats
• 1 cup chopped walnuts
• 1 cup brown sugar tightly packed
• 1/2 cup granulated sugar
• 1/2 tsp sea salt
• 1 1/2 cups sifted flour

Directions:

Cut plums into 2-inch pieces into a large bowl

To the plums add brown sugar, spices, orange zest, orange juice, and pure vanilla extract. Mix well.

Place a skillet over med-high heat and melt a 1/2 stick of unsalted butter.

When the butter is melted, add the plums. Stirring for ten minutes.

Reduce the heat to a low simmer and allow the plums to cook for twenty minutes.

In a large bowl combine oats, walnuts, brown sugar, white granulated, sea salt, and flour. Mix well.

Place a large skillet over med-high heat and add a stick of unsalted butter.

When the butter is completely melted, slowly add the oatmeal mixture a cup at a time, continuously stirring the mixture. As you stir the oatmeal mixture into the melted butter, pieces should start to form into small crumbly pieces.

Spoon the oatmeal mixture over the plums and bake for 30 minutes.

Remove from the oven and serve warm with ice cream and then rip into it like a monkey on a cupcake!

Serving Suggestions

When it comes to serving your healthy plum crumble, there are several options that are sure to please. Here are a few ideas to get you started:

• Serve it warm or cold: You can serve your plum crumble straight out of the oven, or let it cool and serve it cold. Either way, it’s sure to be delicious.
• Add a dollop of whipped cream or ice cream: For an extra indulgent treat, add a dollop of whipped cream or a scoop of your favorite ice cream on top of your crumble.
• Pair it with a cup of tea or coffee: A warm cup of tea or coffee is the perfect accompaniment to a slice of plum crumble.
• Enjoy it as a breakfast or brunch dish: Plum crumble makes a great breakfast or brunch dish. Serve it alongside some yogurt or fresh fruit for a balanced meal.
• Make it a dessert platter: Create a dessert platter with a variety of sweet treats, including your plum crumble. This is a great option for entertaining guests or for a special occasion.

No matter how you choose to serve your healthy plum crumble, it’s sure to be a hit. With its delicious combination of sweet and tart flavors, it’s the perfect dessert for any occasion.

Storing and Reheating

When it comes to storing your dessert, there are a few things to keep in mind to ensure that it stays fresh and delicious. First and foremost, make sure that the crumble has completely cooled down before storing it. This will prevent excess moisture from building up and causing the crumble to become soggy.

Once cooled, you can store the crumble in an airtight container in the refrigerator for up to five days. If you have leftover crumble, you can also freeze it for up to three months. To freeze, simply place the crumble in a freezer-safe container or bag and label it with the date.

When it comes to reheating your plum crumble, there are a few different methods you can use. One option is to reheat it in the oven. Simply preheat your oven to 350°F, place the crumble in an oven-safe dish, and bake for 10-15 minutes or until heated through.

Another option is to reheat the crumble in the microwave. Place the crumble in a microwave-safe dish and heat for 30-second intervals, stirring in between, until heated through.

No matter which method you choose, be sure to keep an eye on the crumble to prevent overcooking. You want it to be warm and crispy, not burnt or mushy.

Final Thoughts

Our healthy plum crumble is a delicious and nutritious dessert that you can easily make at home. It is a great way to enjoy the sweet and tangy taste of plums while also getting some essential nutrients. Here are some key takeaways from this article:

• Plum crumble can be made healthy by using whole grain oats, nuts, and natural sweeteners like honey or maple syrup.
• You can add other fruits like apples or pears to your plum crumble for extra flavor and nutrition.
• Plum crumble can be served with a variety of toppings like ice cream, whipped cream, or Greek yogurt.
• You can also enjoy plum crumble for breakfast by pairing it with some plain yogurt or cottage cheese.

Remember to choose ripe and juicy plums for the best flavor and texture. You can also experiment with different spices like cinnamon, nutmeg, or ginger to add more depth to your crumble. With these tips and tricks, you can easily make a healthy and delicious plum crumble that everyone will love.

Frequently Asked Questions

What are some variations of fruit crumble that include plums and apples?

Plum and apple crumble is a classic variation of fruit crumble. Some other variations include adding berries like blueberries or raspberries or adding pears for a different flavor profile.

How can I make a healthy version of plum and apple crumble?

To make a healthy version of plum and apple crumble, try using whole grain flour instead of white flour, and reducing the amount of sugar in the recipe. You can also use a mixture of oats, nuts, and seeds for the topping instead of just flour and butter.

What are some tips for preparing plums for a crumble?

To prepare plums for a crumble, wash them thoroughly and remove the pits. You can cut the plums into slices or leave them whole, depending on your preference. If the plums are very ripe and juicy, you may want to add a thickener like cornstarch or flour to the filling to prevent it from being too runny.

Can I freeze a cooked plum crumble?

Yes, you can freeze a cooked plum crumble. Let the crumble cool completely, then transfer it to an airtight container or freezer bag and freeze for up to three months. To reheat, let the crumble thaw in the refrigerator overnight, then warm it up in the oven or microwave.

What are some suggested pairings for plum crumble?

Plum crumble pairs well with vanilla ice cream or whipped cream for a classic dessert. You can also serve it with Greek yogurt or a dollop of ricotta cheese for a healthier option. For a special occasion, try drizzling caramel sauce or chocolate sauce over the top of the crumble.

What are the main ingredients in a fruit crumble?

The main ingredients in a fruit crumble are fruit, flour, sugar, and butter. The fruit can be any type of fresh or frozen fruit, and the flour, sugar, and butter are used to make the crumble topping. Some variations of the recipe may include oats, nuts, or spices like cinnamon or nutmeg.