My Apple and Blueberry Bake is delicious and always well received when I make it for my family. It is a simple dish that will take you no time at all to prepare and cook. I normally make a dish like this on a Saturday or a Sunday evening when I’m making a roast dinner. It means while the roast is cooking I can get this dessert ready. The bake is also a great dish to make, then freeze and eat when needed. Even makes a delicious alternative to porridge for breakfast.
The dessert uses a favorite staple of mine, oats. Oats are great in a dessert as they are filling. They contain a specific type of fibre known as beta gluten which can help prevent heart disease, diabetes or strokes. They are also high in fibre which can remove cholesterol from the digestive system that would otherwise end up in the blood stream causing different health problems.
The next ingredient in this recipe is dessiccated coconut which provides the body with all the minerals needed to keep your connective tissues strong. The copper in dessiccated coconut also maintains the health of your brain. It also offers other health benefits thanks to its iron and fibre content.
Apple puree is another key ingredient in this dish. It helps to glue the dry ingredients together. Puree however is not as good for you as eating a whole apple but it still contains a lot of fibre. The fibre in puree is great for helping to keep your digestive system functioning regularly. Apple puree also has as much as 80% of your daily vitamin C intake. If you have any leftover you should try adding it to plain yoghurt.
Almond milk is becoming more popular and it can be found in most supermarkets and health food shops. It is also a great substitute for milk and it is great for people with food intolerances. There are also lots of health benefits to drinking almond milk. It can help with weight management. Also it helps to keep the heart healthy and the bones strong. Almond milk can keep the skin glowing and it barely impacts on your blood sugar levels.
Dates are one of the very best sweet and versatile foods that can regulate the digestive process. They can significantly boost energy levels in people within half and hour of consuming them. It is also said that taking one date per day will help you to maintain your eye health all your life.
Tahini is the egg substitute in this dish. It is great at detoxifying the liver and is one of the best sources of calcium. Tahini is high in vitamin E and it has plenty of B vitamins. It has 20% protein which makes it a higher protein source than most nuts. Also it’s easy for your body to digest and is high in unsaturated fat. (Good fat).
Cinnamon and cloves are two spices used in this recipe. One of my favourite things to do is use spices and herbs in my recipes. They make a dish so much tastier and they can really liven up a meal. Spices have also been used for thousands of years to treat illnesses as they contain essential oils, antioxidants, minerals and vitamins. They contain an impressive list of chemical compounds that are known to have disease preventing and health promoting properties.
The final ingredient is one of my sons favourites, blueberries. Blueberries are another great ingredient that can help with the prevention of heart disease. Increasing the consumption of plant based foods like blueberries can decrease the risk of heart diease, obesity and diabetes. They can help promote overall mortality as well as a healthy complex and hair.
My Apple and Blueberry Bake is a great dessert or breakfast. It is very tasty hot or cold and can be served with my Raspberry, Vanilla and Coconut ice cream or with a coconut and maple syrup cream. Whatever way you decide to try it, it will keep the body and mind fit and well.
Serves 4 – 6
- Mixing bowl
- Vegetable peeler
- Sharp knife
- Chopping board
- Baking dish
- Apples x 5 large eating apples
- Blueberries x 2 handfuls
- Juice of half a lemon
- Cloves x 1/4 tsp
- Gluten free oats x 200g
- Dessiccated coconut x 100g
- Date syrup x 100ml
- Light tahini x 2 tbsp or Eggs x 2 medium
- Almond milk x 100ml
- Cinnamon x 1 – 2 tsp
- Baking powder x 1 tsp
- Preheat the oven to 180ºC.
- Next peel, chop and core the apples.
- Place them in a sauce pan with about 50mls of water.
- Add the juice of half a lemon and the cloves.
- Leave on a high heat for 5 minutes to bring the apples to the boil.
- Then turn the heat down and leave to simmer for about 30 minutes.
- Mix all the oats, desiccated coconut , cinnamon and baking powder in the bowl.
- Once the apples have cooked and have softened but still have chunky pieces add the light tahini, date syrup and almond milk to the mix.
- (If using the eggs then mix in a cup with a fork and add to the dry ingredients before adding the apple mix.)
- Finally add the apple mixture to the dry ingredients and mix until the oats have soaked up all the wet ingredients.
- Place in the baking dish and cook for around 25 – 30 minutes or until golden brown.
To make the coconut cream, simply mix a tin of coconut with two table spoons of maple syrup and serve. The recipe is a great dessert that everyone in the family can enjoy. We hope you do too!