Yoga Kitchen – Simple, healthy, and plant-based
Autumn sonata with seasonal fruit, oatmeal and walnuts
A very quick and easy dessert, ideal for autumn or winter.
This is when freshly harvested fruit and nuts are available in abundance.
Warmed fruit delivers a subtle palette of flavours and aromas. The spices not only add a touch of flavour but also aid digestion. The recipe is 100% plant-based with no added refined sugar.
What ingredients do you need?
For the fruit marinade:
- 4 pieces of seasonal fruit
- one tablespoon lemon juice
- a teaspoon of cinnamon (or more, depending on taste)
- another half tablespoon of maple syrup
- Optional: half a teaspoon of ground cardamom
For the crumble pastry
- 120 g walnuts (almonds, walnuts, pecans, hazelnuts or a mixture
- 100 g rolled oats
- 2 tablespoons heatable oil (for example sunflower oil or coconut oil (melted))
- 4 tablespoons maple syrup
- 2 teaspoons cinnamon
- Sea salt to taste
Here’s how you can do it:
In a nutshell, it’s very simple:
- You mix the fruit with the marinade ingredients and spread it out on the bottom of a baking tray.
- Then you mix the crumble ingredients and place this mixture as a second layer on top of the fuit layer.
- Then bake in the oven.
Proceed step by step as follows:
- Preheat the oven to 180°C (or 170°C with hot air circulation)
- Cut the fruit into pieces
- Mix the fruit with the marinade: lemon juice, cinnamon, maple syrup and optionally cardamom
- Spread the fruit mixture in the bottom of a mould or on a baking tray and set aside
- Coarsely chop the oats and walnuts in a food processor fitted with an S-shaped blade
- Add the oil, maple syrup, cinnamon and sea salt and blend
- Add the crumble batter in a second layer over the fruit in the baking tray
- Bake for approximately 20 minutes in the preheated oven
And there you have it! The crumble can be eaten chilled but is best warm. You can serve it with a generous spoonful of vegan cream if you like.
Is it better to eat fruit raw?
Raw or not raw: it’s one of those debates in the world of food that can often be the subject of a veritable religion :
- For raw food fans, it’s good to eat lots of fruit and heating above 40°C is taboo.
- For followers of Ayurveda and macrobiotics, steaming or cooking fruit is preferable. According to these prescriptions, you are better off eating fruit in moderation, and separately from other foods.
Well, the truth will lie, as it often does, somewhere in the middle.
My advice is to find out how you digest fruit best. In any case, heating fruit comes at the expense of some of its nutritional value. This has been scientifically measured. In fact, some vitamins (such as vitamin C, which is naturally abundant in fruit) are degraded when heated.
The shorter the food is heated and the gentler the cooking technique, the greater the remaining nutritional value. Mild cooking techniques are therefore better.
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