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by Nicola Hobbs


It will come as no surprise when I tell you that today’s top guilt-inducing foods include all the old-school favourites: pies, crumbles and pastries, cakes, ice cream and chocolate. But our time-honoured foods don’t have to be eaten with shame.


crumble to fi nish off a meal. But rather than the traditional, heavy mix of butter, sugar and fl our, my apple and blackberry grumbles (a granola topped crumble) use low fat, high fi bre, natural ingredients which nourish the body and taste great: Oats are great source of fi bre which can help lower cholesterol and prevent sugar highs and lows. They a good source of magnesium, iron, vitamin E and other nutrients. Wheatgerm contains the majority of the wheat kernel’s nutrients which are often removed through wheat milling. It is packed full of fi bre which can reduce the risk of digestive abnormalities and is also high in protein. Cinnamon has been found to have a regulatory effect on blood sugar and the smell has been linked to improving cognitive function. Honey is a natural energiser and boosts the immune


B system.


Olive oil is full of monounsaturated fatty acids, offering protection against heart disease and lowering cholesterol. Apples are full of antioxidants meaning they are great at providing the body with the ability to fi ght diseases. Research shows they can reduce risk of Alzheimer’s and diabetes, prevent gallstones and help with weight control. Blackberries are also packed with antioxidants, magnesium and vitamin C. Going blackberrying is a great way of getting some fresh air and a little exercise. ■


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SUSSEX LIVING October 2011


freedom to


y playing around with ingredients and putting a modern twist on conventional recipes, we can create dishes which are nutritious, fun and delicious.


There is nothing like an old-fashioned


APPLE & BLACKBERRY GRUMBLES Serves 4-6


GRANOLA TOPPING 100g porridge oats 25g wheatgerm 1tsp cinnamon


1tbsp light brown sugar 50ml/3tbsp honey or maple syrup 20ml/1tbsp olive oil


FILLING 400g apples


100g blackberries 50g light brown sugar 2tbsp water 2tsp cinnamon


Pre-heat the oven to 180 degrees Celsius and oil a baking tray. 1. Combine the oats, wheatgerm, cinnamon and brown sugar and mix in the oil and honey. You can also add any combination of nuts, seeds and dried fruit to add to the fl avour of the topping.


2. Spread the granola mixture evenly over the baking tray and cook for 20 minutes, stirring every 5-10 minutes so the granola doesn’t burn.


3. Remove from the oven and leave to cool until crunchy. 4. While the granola is baking, peel and fi nely dice the apples.


5. Combine the diced apples, blackberries, sugar, cinnamon and water in a large saucepan and bring to a gentle simmer for 5 minutes until soft.


6. Divide the cooked apple and blackberries between small bowls or ramekins and top with the granola.


7. Return to the over for 5-10 minutes until hot and bubbling.


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