Apple Pear Crumble
Makes 9 cups (2.25 L)
Many other fruits can be substituted for apples and pears in this recipe. Try peaches or nectarines with blueberries or raspberries. With any combination, use a total of 7 to 8 cups (1.75 to 2 L) of chopped fruit and berries. With sour fruits, increase the amount of sweetener to taste.
Topping
2 cups (500 mL) rolled oats
1/4 cup (60 mL) chopped walnuts
1 cup (250 mL) orange juice
3 tablespoons (45 mL) maple syrup
1 tablespoon (15 mL) minced orange peel
1/2 teaspoon (2 mL) cinnamon
Pinch of nutmeg
Fruit Layer
3 medium apples, unpeeled, cored, and chopped
3 pears, unpeeled, cored, and chopped
2 tablespoons (30 mL) lemon juice
3 tablespoons (45 mL) maple syrup
1/4 cup (60 mL) raisins
To make the topping, in a bowl combine the oats, walnuts, orange juice, maple syrup, orange peel, cinnamon, and nutmeg. Let mixture sit for 10 minutes for oats to absorb the liquid.
In the meantime, preheat the oven to 350°F (180°C).
To make the fruit layer, toss apples and pears in the lemon juice and pour into a 9 × 9-inch (23 × 23 cm) baking dish. Drizzle with maple syrup and sprinkle raisins over top.
Spread the topping mixture evenly over the fruit and bake for 30 to 35 minutes or until the topping is golden brown.
Per cup (250 mL): calories: 208, protein: 4 g, fat: 2 g, carbohydrate: 48 g (9 g from sugar), dietary fibre: 5 g, calcium: 40 mg, iron: 1 mg, magnesium: 64 mg, phosphorus: 111 mg, potassium: 377 mg, sodium: 5 mg, zinc: 1 mg, thiamin: 0.2 mg, riboflavin: 0.1 mg, niacin: 0.5 mg, vitamin B 6: 0.1 mg, folate: 34 mcg, pantothenic acid: 0.3 mg, vitamin B 12: 0 mcg, vitamin A: 10 mcg, vitamin C: 29 mg, vitamin E: 0.4 mg, omega-6 fatty acids: 0.5 g, omega-3 fatty acids: 0 g
Percentage of calories from protein 7%, fat 7%, carbohydrate 86%
