Cooking with the Kids - Crumble


Nutritional Information


Makes 6 servings

Per Portion

Calories: 556 kcal

Carbohydrate: 62g, of which sugars 22g

Fat: 30g, of which saturated fat 18g

Protein: 7.5g

Fibre: 6.2g

Salt: 0.03g


If you use frozen berries, this will be a source of Vitamins A, B and C as well as minerals Phosphorus and Manganese. Yes, it has saturated fat, but this is due to the butter used. You can substitute the butter for a lower fat baking spread, if you have this instead. Oat bran can be found on Amazon if you can’t find it in Supermarkets. If you can’t find it at all, then just use more porridge oats or even some granola if you have it.


Ingredients


Crumble Topping

200g plain flour

50g Oats

50g Oat bran

200g butter

100g soft brown sugar


Filling

500g frozen fruit – defrosted

2 tablespoons of Plain Flour

spices of your choosing


Method


1. Butter a 24cm/9in ovenproof dish.

2. Place the flour and sugar in a large bowl and mix well. Taking a few cubes of butter at a time rub into the flour mixture. Keep rubbing until the mixture resembles breadcrumbs.

3. Place the fruit in a large bowl, and sprinkle over the flour and spices. Stir well being careful not to break up the fruit.

4. Spoon the fruit mixture into the bottom, then sprinkle the crumble mixture on top.

5. Preheat the oven to 180C/350F/Gas 4

6. Bake in the oven for 40-45 minutes until the crumble is browned and the fruit mixture bubbling.


The Science Bit


Freezing food is a way of preservation. At low temperatures the processes that cause food to spoil stop. Water is the essential ingredient in many biochemical processes and by freezing it, the process stops, hence the food is preserved. As fresh food spoils, it loses its nutritional value, so freezing is a good way for it to last longer.


Nutritionally, frozen fruit and vegetables are just as good for you as fresh, sometimes better. This is because they are frozen very soon after picking and hence the nutritional goodness is saved! HOORAY!


Question – Why do you think the fruit looks mushy when it is defrosted?

Well, we said above that water gets frozen. This water we were talking about is in the cells of the fruit, and when it is frozen and water is turned to ice, the cells expand and break. So, when the fruit is defrosted the contents of the cells are released through the break in the cell wall.


Question

Which frozen fruit did you use and what spices if any? What other combinations of frozen fruit with herbs or spices would you use? What about adding some dried fruit , what do you think that would taste like?


Further ideas with Frozen Fruit

Blend the frozen fruit with yoghurt for an instant frozen yoghurt. Or blend with milk and banana for a smoothie? What other smoothies could you make and what colours?



17 views
Copyright Ridgeway Nutrition 2019