A while ago, Food Bandits‘ Suus asked me to write a guest post for her food blog, which I had been following for quite some time. I was very enthusiastic, but seen the fact that I don’t really have my own recipes, I had to think of something special to share with her and her readers.
After a while, I made up my mind and I decided to share a remake of a classic recipe. This time around, it would be based on the glycemic index. This glycemic index (GI) is based on the speed at which your blood glucose level (blood sugar) rises after eating a particular type of food. The types of food that make your blood sugar rise tremendously, and should therefore be avoided for any regular meal, have a GI > 70. This category includes, for example, white bread, honey, pretzels, mashed potatoes, watermelon (surprisingly!), and beets. The intermediate category with a GI between 56-69 consists of, for example, popcorn, noodles and cous cous, basmati rice and cooked potatoes. These types of food should be eaten moderately. The ‘good’ or healthy types of food, which have a GI < 55, can be eaten regularly. Included in this category are, for example, peanuts and cashew nuts, oatmeal, quinoa, whole wheat pasta, leafy greens, dried apricots and yoghurt.
A more extensive list of these food types can be found on this website (for Dutch speaking readers).
As mentioned before, I decided to share a remake of a classic recipe, based on this GI. The recipe I decided to give a GI-inspired update was that of an apple crumble. Traditionally, this recipe contains sugar, butter and flour, which aren’t that good for ones’ blood sugar, according to the GI. I decided to replace all ‘bad’ ingredients for ‘good’ ones, and it resulted in the following recipe.
APPLE CRUMBLE – A GI REMAKE (2 large or 4 small servings)
THIS IS WHAT YOU NEED
– 50 gr rolled oats or oat flour
– 40 gr coconut sugar
– 1 tsp cinnamon
– 25 gr + 1 tsp coconut oil
– 500 gr apples
– handful hazelnuts
– 20 gr goji berries
– 1 L baking dish, greased with 1 tsp coconut oil
– food processor (optional)
AND THIS IS WHAT YOU NEED TO DO
1. This first step is optional. You can just use ‘normal’ oats like those in my left hand. However, you can also use a food processor to make oat flour (right hand). I have used both and I don’t really have a preference for one or the other. I used the oat flour for the pictures below.
2. Mix oat flour with 35 gr coconut sugar and 1/2 tsp cinnamon.
3. Add coconut oil to oat flour mixture and mix using fingertips.
4. Peel apples and cut in eight parts. Cut these parts in little pieces.
5. Mix apples with the rest of the coconut sugar (5 gr), goji berries and other 1/2 tsp cinnamon.
6. Add to greased baking dish.
7. Add oat flour mixture on top and add a handful of hazelnuts.
8. Bake for about 15-20 minutes at 200 degrees Celsius.
[Klik hier voor de Nederlandse versie van dit recept]