Hard to believe! In a few days it’s officially fall again. And although I already miss the warm days so badly, I’m really looking forward to all those delicious fall recipes. But while everone is already on the run for pumpkins, I’d like to take a moment to let another star take the stage: apples. Autumn is also apple season! And in case you have an apple tree in your backyard or bought a huge bag of apples at the farmer’s market, you’ve got you covered: Today I’m going to show you a delicious recipe for a healthy vegan apple crumble with mouth watering peanut butter crumbles. So without further ado, let’s dive right into today’s post!Skip to Recipe
Why an apple a day can keep the doctor away …
An apple a day keeps the doctor away.” Everyone has probably heard this saying before? And for good reason, because there is a lot of truth behind this common saying. After all, the popular fruit is really nutritious and a bit like a miracle weapon against the most insidious diseases of today’s society. So let’s take a little look at why we should all eat more apples.
An apple a day is good for our heart. No kidding. A research group was able to show that even a small daily serving of apple (25 g) could reduce the risk of stroke by nine percent. So if you eat an apple a day, you can reduce your risk of developing cardiovascular disease. The reason for this is the soluble fiber, which helps keeping cholesterol levels low. (study)
Furthermore Harvard University researchers have also shown that apples can lower the risk of developing type 2 diabetes. If you eat one apple a day, you can reduce that risk by a entire 28 percent! This is due to the polyphenols contained in apples. They have a preventive effect against tissue damage to the beta cells. These in turn are responsible for insulin production in our pancreas. (study)
In addition, the crunchy fruits have a high content of pectin. This is a soluble dietary fiber. Hence, it can help our digestion without stressing our gut at the same time. This is especially good for those with sensitive stomachs!
Should we eat apples with or without peel?
Please, don’t peel your apples! As with any fruit or vegetable: As soon as the peel is edible and enjoyable, you should always eat it when possible. And for apples this is even more important. Because most of the vitamins, pectins and polyphenols are found directly under the skin! So if you take it off with a peeler, you also remove most of the super healthy ingredients.
And don’t be surprised if the skin sometimes feels a little weird like wax. Many varieties develop a sort of natural wax layer on their skin. It ensures that the apple remain undamaged. For us, however, this layer is harmless when eaten. Just wash your apple thoroughly, dry it with some kitchen paper if necessary, and then you’re good to go.
Healthy Vegan Apple Crumble with Peanut Butter Crumbles
With all this in mind, we really should eat apples more often as a snack or for dessert. But of course, I also know how boring an apple looks next to a piece of cake or chocolate. So today I have the perfect healthy vegan apple crumble recipe for you. And this healthy apple crumble isn’t just a delicious dessert for a cozy evening snuggled up on your couch. With its warm, juicy apples and salty-sweet peanut butter crumbles, it will delight your whole family and guests too. And yes, you read that right. PEANUT BUTTER CRUMBLES! This is not just an ordinary healthy apple crumble. That would almost be a bit boring, wouldn’t it? So like most JBR recipes, this healthy apple crumble has a penchant for extravagance with its crunchy peanut butter crumbles.
And unlike classic crumble recipes, this apple crumble is actually very healthy and low in calories. Not only is the apple mixture itself much healthier, since this recipe doesn’t use butter or a bunch of brown sugar. But even the crumbles are made without butter, sugar or oil. Instead, these delicious peanut butter crumbles are made with healthy, all-natural peanut butter, some powdered peanut butter, rolled oats, and a mashed banana. And if you haven’t tried it yet, the combination of apple and peanut butter is divine. So let’s dive in and I’ll show you how to make this healthy vegan apple crumble in no time.
For this healthy vegan apple crumble recipe, you only need a few ingredients. Firstly, you’ll obviously need some apples. And for two large servings, two apples are perfect. You’ll also need a quarter teaspoon of coconut oil and a half teaspoon of coconut blossom sugar. By the way, this recipe is perfect for adding other fruits. For example, fresh or frozen berries, pear or figs go very well with it.
For the peanut butter crumbles you also need only four ingredients. Besides peanut butter, you’ll need rolled oats, half a banana, and some powdered peanut butter. I’ve used powdered peanut butter a lot in my recipes and can recommend it to anyone who likes peanut butter flavors. In fact, powdered peanut butter is very easy to incorporate into sweet and savory dishes and allows you to save some calories. And yet it still tastes deliciously like peanut butter.
and here’s how to make this healthy vegan apple crumble
First, wash your apples thoroughly, quarter them and remove the core. Then you need to cut them into small pieces, which should be about one centimeter in size. Next, heat a skillet, add the coconut oil and apple pieces, and sauté for one to two minutes. Then add the coconut blossom sugar, stir well and add two tablespoons of water. Now just let the apples cook for 5 minutes at medium heat. And meanwhile, you can already prepare the remaining fruit, if you fancy some more fresh and sweet flavors.
Once the apples are ready, you can transfer them to a baking dish, along with the remaining fruit. And next you need to make the peanut butter crumbles. First, mash half a banana with a fork. Then add the peanut butter, powdered peanut butter and oats. Now mix them thoroughly until you get a slightly sticky texture. And don’t forget to add a pinch of salt.
And finally, you just need to spread the crumbles on top of your apples. For this, it’s best to just use your hands, tearing the sticky dough into small pieces and spreading them evenly over the warm apple chunks. Now you can put your healthy apple crumble in the oven and bake at 200°C (400°F) for 15 minutes.
Healthy Apple Crumble – A Quick and Easy Dessert Idea
As you can see, this delicious crumble can be prepared in no time. Therefore, it is the perfect dessert or even a great snack for in between your meals. If you want to jazz it up a bit more, you can drizzle some peanut butter over your healthy vegan apple crumble right before serving. By the way, there is a very simple tip that helps you drizzle peanut butter more easily! If you briefly heat your peanut butter in the microwave, it will become more liquid and much easier to drizzle over dessert or your bowl of oats.
If you want to be a little more extravagant, you can also serve your healthy vgean apple crumble with a scoop of vanilla ice cream or just some Greek yogurt. Or, if you want to keep it vegan, some soy yogurt goes perfectly with this delicious apple crumble and its heavenly peanut butter crumble as well.
I hope you like the recipe and give it a try! As always, I look forward to your feedback and comments. And if you would like another healthy version of any particular fall recipe, please let me know. As you know, there’s nothing I love more than taking much-loved comfort food meals and turning them into healthy, well-balanced recipes.
And a little note to end on: this healthy vegan apple crumble with its peanut butter crumble tastes best of all, fresh out of the oven.
You might also like …
- savory, fancy and heavenly delicious: fresh fig sandwich with cheese and ham – easy recipe with fresh figs
- some more vegan recipes: baked oatmeal cake – three easy vegan baked oats recipes
- my favorite apple recipe form last year: healthy apple bread
Healthy Vegan Apple Crumble with Peanut Butter Crumbles
- (coated) pan
- casserole dish / oven-proof bowl
- cutting board and knife
- 2 large apples
- ¼ tsp coconut oil
- ½ tsp coconut blossom sugar
- 2 tbsp water
- option: some additional fruit of the season e.g. figs, berries or pear
for the peanut butter crumbles
- 25 g (all-natural) peanut butter (~1 heaped tbsp)
- 20 g powdered peanut butter (~¼ cup)
- 20 g oats (~¼ cup)
- ½ banana
- 1 pinch of salt
- Preheat the oven to 200°C / 400°F bottom/upper heat.
- Wash apples, cut into quarters, remove core and dice into small pieces (about 1cm in size). Heat pan over medium-high, spread coconut oil in pan, add apples and coconut blossom sugar. Stir, let brown briefly, then deglaze with water. Sauté over medium-high heat for about 5 minutes. In the meantime, wash remaining fruit and chop if necessary. Then transfer apples (and remaining fruit) to a baking dish and set aside for a moment.
- For the peanut butter crumbles, mash banana thoroughly with a fork. Add remaining ingredients and mix thoroughly until the mixture becomes sticky and firm. Then tear crumble dough with hands into small "crumble-sized" pieces and spread evenly over the apple mixture.
- Bake crumble at 200°C / 440°F for 15 minutes and serve warm. If desired, drizzle some peanut butter over the crumble or serve with vanilla ice cream or yogurt.
- calories: 260 kcal
- fat: 9 g
- carbohydrates: 31 g
- protein: 11 g