This gut loving dessert is easy on digestion, low in sugar and soothing for the soul during recent cold wintery days. Apples contain a natural fibre called pectin, which is food for our good gut bugs. The natural sweetness of the stewed apple and sprinkling of raisins with hints of cinnamon, nutmeg and fennel compliment the chewy soft topping of oats, pumpkin and sunflower seeds. Delicious!!



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Stewed Apple Ingredients
6 small red apples (Or 4 large apples)
¼ cup of water
1 tsp cinnamon (or more)
½ tsp nutmeg
½ tsp of fennel seeds
1 tsp cornflower
20g of raisins (about 1 Tbsp.)

Topping Ingredients
1 Tbsp. of coconut oil
½ cup of organic rolled oats
1 Tbsp. pumpkin seeds
1 Tbsp. sunflower seeds
10g (about 2 tsp) brown rice syrup
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Method
1. Core and slice the apples, and place in medium sized saucepan with the ¼ cup of water, the cinnamon, nutmeg, and fennel seeds. Bring to boil, then simmer for 20 mins.

2. Add in 1 tsp of cornflower to thicken. Turn off the heat and stir through the raisins, and allow to rest while preparing the topping.

3. Preheat the oven on the 180 degrees C. 

4. In a separate saucepan heat the coconut oil, then add the oats and seeds. Heat through, then add the brown rice syrup.

5. Fill four ramekins ¾ of the way up with the apple mixture, then top with the oat mixture.

6. Place in the oven and cook for 10 minutes, or until browned.

Serve with a dollop of natural pot-set Greek yoghurt or lactose free Greek style yoghurt!


* This low-sugar recipe is suitable for our 2-week Sugar Challenge.
Keep up to date here to hear when the next challenge starts!

​Ingredients
1/2 cup granola (see recipe)
1 Tbsp. pumpkin and sunflower seeds (sprinkle)
1 large Tbsp. (about 25g) of pot set natural full fat yoghurt (e.g. Jalna – Blue top)
1 level tsp raw cacao
1 level tsp raw (unpasteurised) local honey
½ cup berries (about 8 blueberries and 2 strawberries)
Fresh mint leaves

Method
Add the cacao and honey to the natural yoghurt and stir well.
Dollop the cacao/honey yoghurt onto the granola, add the seeds and berries.
Mix well and enjoy. Delicious!
TIP: A great breakfast of the sweeter kind… you could add a splash of nut milk/ soy or diary milk.
OR as a mid-afternoon snack - especially great if you know you’re working late that day, or if you’ve had a high energy/ lengthy exercise training session.
PRECAUTIONS: Technically oats do not contain gluten, but may be cross-contaminated during processing (so be aware is you have coeliac disease).
TOTAL SUGAR PER SERVE (berries not included…bonus points for the antioxidants here!):  7.5g
*the sugar calculated is derived from the honey in the granola, the added honey and the pot set natural yoghurt*

​Ingredients
2 cups rolled oats
½ cup hazelnuts – roughly chopped
½ cup walnuts – roughly chopped
3 Tbsp. Coconut oil
2 Tbsp. Raw unfiltered local honey
1-2 sprigs fresh rosemary – finely chopped

Method
Pre-heat oven to 150 degrees Celsius
Use a large rectangle baking dish and put in all the dry ingredients
In a saucepan gently melt the coconut oil with the raw honey
Drizzle the oil and honey over the oats ensuring all the ingredients has a light coat. Add a little more coconut oil if desired.
Ensure the ingredients is spread evenly over the base of the baking dish.
Place in oven and reduce to a low heat of 125 degrees Celsius.
Gently bake for about 75 minutes, stirring occasionally.
Allow to cool, then store in an air tight container in the fridge - lasts up to several days.
This is a crunchy and fresh tasting granola low in sugar and complete with soluble fibre complex carbohydrates (oats) that may help to lower cholesterol with slow release energy. The nuts and coconut oil provide healthy fats of the monounsaturated kind. The raw (unpasteurised) local honey provides minerals and anti-microbial qualities.
See the recipe - Crunchy granola (low sugar) with berries, cacao, honey and yoghurt for a breakfast of the sweeter kind!