Following a low-GL diet doesn’t mean that you have to miss out on your favourite foods and deserts. If you learn how to lower the GL of a dish and replace harmful sugars with healthy alternatives, you can get away with a few low -GL treats, every now and then.
This version of the traditional apple crumble uses xylitol instead of sugar and protein-rich nuts and seeds in a wheat-free topping which lowers the carb content and GL score, leaving you “guilty-free” and happy.
For the pear filling:
- 2 ripe pears, cored and diced
- ¼ tsp ground ginger and/or ½ tsp ground cinnamon
- 1 tsp lemon juice
- 1 tsp xylitol
For the crumble
- 1 tbsp coconut oil or olive oil
- 1 tbsp xylitol
- 50g whole oat flakes
- 1 tbsp flaked almonds
- 1 tbsp macadamia nuts, roughly chopped
- 1 tbsp pumpkin seeds
- 1 tbsp ground almonds
- For the pear filling, place the pears in a saucepan along with the ginger or cinnamon, lemon juice and the teaspoon of xylitol. Cover and stew gently until the fruit softens, stirring from time to time to prevent it from sticking.
- While that is cooking, make the crumble. Gently heat the oil in a frying pan with the xylitol, add the oats and fry for 3 minutes, or until they start to colour and harden slightly.
- Add the flaked almonds and macadamia nuts and cook for a further 2 minutes.
- Remove from the heat and stir in the pumpkin seeds and ground almonds.
- Divide the cooked pear between two ramekins and cover with the crumble. Serve warm.
(GLs per serving: 7)
Variations: vary the nuts and seeds in the crumble. Use apples, rhubarb, plums or blackberries instead of pears.v