Health Benefit: Cranberries contain antioxidants called proanthocyanidins (PACs), which may help prevent certain types of cancer. PACs may also help to protect against infections in the mouth and body thanks to their anti-adhesive properties that fight off certain types of bacteria.
- 3 apples, peeled and cut into 1-inch chunks (Honeycrisp, Braeburn or Empire, or a mix)
- ¾ cup fresh cranberries, cut in half
- 1/3 cup chopped pitted Medjool dates
- 2 tbsp date syrup*
- ¾ cup quinoa flakes
- 1/3 cup chopped raw unsalted pecans
- 3 tbsp date syrup
- 1 tsp ground cinnamon
- 1/3 cup unsweetened coconut flakes
1. Preheat oven to 350°F. To a medium bowl, add all filling ingredients; gently toss to combine. Divide mixture between 4 1-cup ovenproof ramekins and place on a baking tray.
2. Prepare crumble topping: To a medium bowl, add all topping ingredients except coconut; mix to combine.
3. Spoon crumble over apple mixture and bake until apples are soft and crumble is golden, about 40 minutes. About 5 to 10 minutes before baking time is complete, sprinkle coconut flakes over top to toast.
*You can buy date syrup or make your own: Soak dates in 1½ cups hot water until cool, about 20 minutes. To a blender, add juice of 1 lemon, 1 cup pitted dates and cooled water; blend until smooth. If desired, for a sweeter and more condensed date syrup, pour date, lemon juice and water mixture into a pot, bring to a boil and then simmer on low until mixture is reduced to two-thirds. Makes 2 cups.
- Serving Size: 1 ramekin
- Calories: 294
- Carbohydrate Content: 48 g
- Fat Content: 11.5 g
- Fiber Content: 7 g
- Protein Content: 4.5 g
- Saturated Fat Content: 4 g
- Sodium Content: 4 mg
- Sugar Content: 27 g
- Monounsaturated Fat Content: 4 g
- Polyunsaturated Fat Content: 2 g