by Feeling Great | Dessert Recipes
Apple Crumble: A Warm & Comforting Classic
When the weather turns chilly, there’s nothing better than the sweet aroma of vanilla, cinnamon, and baked apples filling the house. Apple crumble is one of those classic comfort foods that’s simple to make yet incredibly satisfying.
This wholesome dessert is naturally sweet, especially when using Pink Lady, Fuji, or Golden Delicious apples, meaning you don’t need to add loads of sugar. The crumble topping is versatile—it can be made with rolled quinoa, oats, or almond meal, depending on what you have on hand. Combined with maple syrup, macadamia nut oil, and warming spices, this dessert is both delicious and nourishing.
Why You’ll Love This Apple Crumble
- Naturally Sweetened – No refined sugar, just apples and maple syrup.
- Gluten-Free Option – Swap oats for almond meal or rolled quinoa.
- Rich in Fiber – Apples are great for digestion and gut health.
- Healthy Fats – Macadamia nut oil adds richness without processed fats.
- Versatile & Customizable – Add berries, peaches, or passionfruit for variety.
Health Benefits of Apples
Apples are packed with fiber, containing about 5g per serving. This includes both soluble and insoluble fiber, which supports digestion, helps regulate blood sugar, and promotes heart health. The soluble fiber, known as pectin, has been linked to lowering cholesterol and keeping you full for longer. Additionally, macadamia nut oil is an excellent anti-inflammatory alternative to margarine or processed fats often found in store-bought crumbles.
Ingredients (Serves 8)
For the Apple Filling:
- 6 medium apples (approx. 1 kg) (Pink Lady, Fuji, or Golden Delicious work best)
- 1 cup 100% apple juice (freshly juiced if possible)
- 1 teaspoon vanilla extract or paste (or 1 vanilla bean, scraped)
- ¼ teaspoon ground cinnamon
- Zest of ½ orange
For the Crumble Topping:
- 1½ cups rolled quinoa (or rolled oats/almond meal – see notes)
- ½ cup desiccated or flaked coconut
- ½ teaspoon ground cinnamon
- 1 teaspoon vanilla extract or paste
- 3 tablespoons organic maple syrup
- 3 tablespoons macadamia nut oil (or cold-pressed coconut oil)
- ½ cup walnuts or macadamia nuts (optional but adds great texture!)
Step-by-Step Instructions of making Apple Crumble
1: Prepare the Apples
- Wash the apples, then core and chop them into pieces.
- Place them in a large, heavy-based pot.
- Add apple juice, vanilla, cinnamon, and orange zest.
- Cook on low heat, stirring occasionally, until apples soften and break down completely.
- Cover the pot for the first 10 minutes to help release natural juices. Then, uncover for the last 10 minutes to let excess moisture evaporate. Taste and adjust if needed.
2: Make the Crumble
- In a food processor or high-speed blender, combine:
- Rolled quinoa (or your choice of oats/almond meal)
- Coconut, cinnamon, vanilla, maple syrup, oil, and nuts.
- Pulse for a few seconds until the mixture becomes crumbly and well-mixed.
3: Assemble & Bake
- Preheat the oven to 160°C (320°F).
- Transfer the cooked apples into a baking dish.
- Evenly scatter the crumble topping over the apple filling.
- Bake for 30 minutes or until the top is golden and crisp.
- Remove from the oven and serve warm with coconut cream or yogurt.
Customization Ideas
- Add Berries – Mix in raspberries or blueberries before baking for extra flavor.
- Swap Some Apples for Peaches – Use 2-3 fresh peaches, cut into wedges.
- Tropical Twist – Stir in pulp from 2-3 passionfruit before baking.
Storage & Serving Tips
- Store leftovers in an airtight container in the fridge for up to 4 days.
- Reheat gently in the oven at 150°C (300°F) for a freshly baked texture.
- Freeze portions for a quick dessert option—just thaw and reheat!
Final Thoughts
This Apple Crumble is more than just a dessert—it’s a comforting, nourishing, and wholesome treat. Made with real ingredients and packed with flavor, it’s the perfect healthier alternative to traditional crumbles.
Have you tried Berry Crumble recipe? Click here to know more about the recipe! Let us know in the comments! If you love it, share it with a friend who enjoys a cozy homemade dessert!
Book a session with me today for a personalized plan!
by Feeling Great | Body, Mind
How to Stop Eating Junk Food and Lose Weight – 10 WAYS TO CURB CRAVINGS FOR BAD FOODS
Junk food is a term used to describe foods with little nutritional value. Foods that have a high sugar or salt content can also be described as junk food, as they may be harmful to health. Examples of junk foods include salty snacks, candy, many sugar laden desserts and fried fast food. These foods are low in vitamins, minerals and proteins. For this reason, the calories provided by them are often termed “empty calories”. – Livestrong
On Thursday I posted a colourful little diagram on Facebook on How to Control your Food cravings & thought……..
ohhhh a couple of people may be interested in this.
Well…..that is 5,778 people to be exact.
So I am guessing this is what you would like to hear more about.
Well here it is….
How to Stop Eating Junk Food and Lose Weight – 10 Ways to curb bad food cravings?
1. Get rid of the junk food out of your house
Cakes, doughnuts, soft drink, fried foods, lollies, white bread, pasta, chips, artificial sweeteners, white flour baked products.
2. Eat more fibre from fruit, vegetables, nuts, seeds and wholegrains (quinoa, buckwheat, brown rice, millet)
Fibre keeps you fuller for longer & kills all your sugar cravings.
Munch on a carrot, nibble on an apple.
It also helps you lose weight faster by filling up your stomach quicker so making you eat less.
3. Make sure 30% of your diet is protein
This includes eggs, nuts, chicken, fish, seeds, tofu, legumes (chickpea, borlotti beans, lentils, etc), kangaroo, lamb, beef, tempeh.
Like fibre, protein keeps you satisfied for longer because ……
Protein helps regulate your blood sugar & it makes your body release appetite suppressing hormones (cholecystokinin, GLP-1).
4. Drink more water
When you get dehydrated you will get very hungry in an attempt to get more water to re-hydrate itself.
Drinking 1 large glass of water 15 minutes before meals will reduce or appetite or make you eat less. Give it a try!
5. You can drink a glass of vegetable juice before meals
Studies have shown that drinking vegetable juice before meals suppresses your appetite by making you eat 565 less kilojoules at each meal.
6. Get fibre, protein and water at every meal to …
Regulate your blood sugar because when your blood sugar is out of whack you’ll crave for more food.
So you will eat more and gain more weight.
For example, if you eat some almonds & veggies for fibre, and some tuna or chicken for protein and if you wash it down with water before or a little during the meal. You won’t have any food cravings for at least 3-5 hours.
The water helps the undigested fibre in your stomach expand to make you feel fuller for longer.
7. Don’t get stressed out – relax more.
When you get stressed out you usually overeat because your body releases cortisol that makes you hungry.
8. Use this phrase to stop cravings – “I DON’T EAT THAT!”
9. Eat after a workout
If working out increases your appetite then you can quickly and easily get rid of those cravings by eating within 1-2 hours of finishing your workout.
Look at tip #6 above for an idea of what to eat after your workout to keep you satisfied for longer.
10. Understand why you go on a binge & plan appropriately
I hope this helps to demystify the subject just a little.
Let me know if it proves to be useful.
Would love to hear your story.
Just send me an email or comment on my Facebook page.
by Feeling Great | Drinks Recipes
Dairy-Free Milks: Delicious & Nutritious Alternatives
Looking for a creamy, flavorful, and healthy alternative to dairy milk? Whether you’re lactose intolerant, following a plant-based diet, or simply exploring new options, dairy-free milks are a fantastic choice.
With a variety of nut, seed, and grain-based alternatives, there’s a perfect match for every taste and need.
From almond and coconut to oat and cashew, these milk alternatives offer rich flavors, essential nutrients, and versatility in cooking, baking, or your morning coffee. Plus, many are fortified with vitamins and minerals, making them a nutrient-packed addition to your diet.
Here is the How to of nut and seed milks! They are a delicious alternative to traditional dairy…..for those that are intolerant or if you just want a change.
They can be incorporated into cholesterol lowering diets and provide your body with essential minerals such as calcium, magnesium and zinc to nourish the body’s immune system. It’s basically the nuts or seeds blended with filtered water and strained.
Almond Milk
Almonds are anti-inflammatory and high in vitamin E, an antioxidant that supports immune health by fighting free radicals. They’re also rich in potassium, which plays a key role in nerve function and muscle contraction, including the heart.
Ingredients (Makes 1 liter / 4 cups)
- 250g raw almonds (soaked overnight)
- 1 liter (4 cups) water
- 2 fresh pitted dates, raisins, or a little honey
- 1 teaspoon vanilla extract/paste
How to Make It
- Add all ingredients to a high-speed blender.
- Blend on medium to high speed for 30-60 seconds until creamy white.
- Strain through a fine sieve or nut bag (optional for a smoother texture).
- Store in the fridge for up to 4 days.
Tip: You can also use cashews, macadamias, hazelnuts, or walnuts for a variation of flavors. To make it even easier, blend 4 tablespoons of nut butter with the other ingredients.
Sunflower Seed Milk
Sunflower seeds are an excellent source of magnesium, which supports bone health and energy production. They’re also rich in selenium, which works alongside vitamin E and glutathione to protect against oxidative stress and regulate thyroid function.
Ingredients (Makes 1 liter / 4 cups)
- 250g raw sunflower seeds (soaked overnight)
- 1 liter (4 cups) water
- 2 fresh pitted dates or raisins
- 1 teaspoon vanilla extract/paste
Attain It This Way
- Whisk all ingredients in a high-speed blender until smooth and creamy.
- Strain through a fine sieve or nut bag for a smoother consistency.
- Let it process in the fridge for up to 4 days.
Pumpkin Seed Milk
Pumpkin seeds are packed with minerals like magnesium, iron, and zinc. Zinc is essential for immune function, supports thyroid health, and plays a role in sperm production. These seeds are also high in tryptophan, an amino acid that helps produce serotonin, the “feel-good” hormone.
Ingredients (Makes 1 liter / 4 cups)
- 250g raw pumpkin seeds (soaked overnight)
- 1 liter (4 cups) water
- 2 fresh pitted dates or a little honey
- 1 teaspoon vanilla extract/paste
Do It By
- Mix all ingredients in a high-speed blender until creamy.
- Strain through a fine sieve or nut bag.
- Reserve in the fridge for up to 4 days.
Quinoa Milk
Unlike grains, quinoa is actually a seed and a complete protein, meaning it contains all essential amino acids necessary for cell repair and muscle growth. It’s also gluten-free and has a low glycemic index, making it a great option for blood sugar control.
Ingredients (Makes 1 liter / 4 cups)
- 250g cooked quinoa
- 1 liter (4 cups) water
- 2 fresh pitted dates or a little honey
- 1 teaspoon vanilla extract/paste
To Achieve This
- Combine cooked quinoa and half the water in a high-speed blender.
- Put in the remaining water and blend again.
- Strain through a fine sieve or nut bag.
- Set aside in the fridge for up to 4 days.
Tip: Use the same method with cooked brown rice for rice milk or whole oat groats for oat milk.
Organic Soy Milk
Soy is a high-protein plant-based milk that supports immune function and muscle repair. Studies have shown that soy intake can reduce the risk of bone fractures and may help alleviate menopausal hot flashes due to its natural isoflavones.
Ingredients (Makes 500ml / 2 cups)
- 300g organic silken tofu
- 500ml water
- 1 fresh pitted date, raisins, or a little honey
- 1 teaspoon vanilla extract/paste
You Can Make It By
- Stir all ingredients in a high-speed blender until creamy.
- Strain through a fine sieve for a smoother consistency.
- Keep in the fridge for up to 4 days.
Final Thoughts: Which Dairy-Free Milk Will You Try?
Making your own dairy-free milk is simple, cost-effective, and healthier than store-bought versions. Whether you choose nut-based, seed-based, or grain-based options, these homemade alternatives offer pure flavors, essential nutrients, and endless versatility.
Have you tried making your own dairy-free milk? Let me know in the comments! If you found this helpful, share it with a friend who’s exploring plant-based alternatives!
Courtsey: Theresa Cutter
Here’s another Dairy-free recipe you can try! The Almond Meal Banana Cake (Gluten & Dairy Free) or read this Coconut Water Benefits Weight Loss and if you love it, share it with your friends! To book online Click Here for a consultation for a personalized health plan.
