SPICED PLUM & PINEAPPLE CRUMBLE CAKE/BARS, lower sugar, Indulgence, egg-free

Unique Plum Crumble: serve as a sophisticated cake or in bars/squares for lunchboxes...

Plum Crumble Cake (option for bars/squares)
' the most luxuriously lovely crumble ever made. Just sumptuous.'

This 67goingon50 recipe started out as American-style crumble bars for an indulgent snack or lunchbox treat.  Crumble Bars encase the fruit both above and below in crisp buttery layers.  They are fabulous and popular with 67's tasters.  

But 67 realised that the same recipe can also serve - with the addition of a little alcohol - as a sophisticated after-dinner cake.   

Trust me, whichever version you choose, there will be no regrets.  The crumble is rich and more-ish; the wholemeal/oatmeal and coconut components enhance its buttery, almost pastry like texture.  

The fruit layer is a comforting mix of tart plum and sweet pineapple (both only 65p in one of our favourite supermarkets*) -- with, if you like, a few handfuls of juicy blackberries.  It's beautifully, unexpectedly shot through with warm spices.   

Very autumnal.  Very delicious.  Very 'Wow!'.

The Plum & Pineapple Crumble isn't one of the healthy options -- too much butter for that.  But sugar is kept to a minimum and there's plenty of gut-friendly fibre.   

Alcohol for the fruit is optional but probably best suited for the cake rather than the bars/squares.


Cost: £3.50

Feeds: 8 for cake; 9 for squares; 18 for bars (recipe halves nicely)

Ingred: 

  
  113gm/4oz unsalted butter 

   150gm/5.3oz plain white flour
   37gm/1.3oz EITHER wholemeal flour or oatmeal (or sugar-free Ultra Granola with nuts and seeds)
   85gm/3oz dried unsweetened coconut
   100gm/3.5oz sugar
   1/2 tsp baking soda
   1/2 tsp baking powder
   1/4 tsp salt

   290gm/10.2oz plums, pits removed, in med dice (cut each half into 6 wedges and cut across the centre)
   90gm/3.1oz pineapple in small chunks, pref fresh but tinned in juice, drained will also be fine
   juice & zest of an orange
   splash of brandy or orange liqueur (opt)

   1/2 tsp dried cardamom or pulverised seeds from 5-7 cardamom pods
   3/4 tsp cinnamon
   1/4 tsp allspice
   
   1/2 tsp vanilla  
  
   3 tbsp sugar (67 used 4 generous tbsp of molasses sugar; it was fine)
   2 tbsp cornstarch (67 was out of cornstarch and used rice flour instead which was fine; you could also use ground almonds)

   
  a few halved blackberries (opt)

Method:

1. If plums are ripe, add orange zest & juice, and alcohol, if using.  
2. If plums are hard, put them in a wide frying pan over med heat with orange zest & juice, and alcohol if using; bring to the boil; turn heat right down; simmer 1-2 mins (or more if necessary) until fruit has softened but still holds its shape.  A fork should pierce with fruit with a little resistance.  

   

   Soften hard fruit in minutes on the hob

3. Stir spices and vanilla into plums.  Cool.  Cover till needed.  This can be done a day in advance. 
4. Preheat oven to 350f/180c/170fan/gas4
5. Prepare tin. (a) Crumble cake: Line the bottom and butter the sides of an 8x8inch/20x20cm circular tin.  (b) Bars: Line square or rectangular tin with greaseproof paper, leaving a large overhang. 
6. Pour coconut into a dry pan and place in oven 5 mins or until beginning to brown; cool slightly
7. Measure other dry ingreds into a med bowl; add coconut; stir with a whisk to completely combine 
8. Melt butter gently in a saucepan; cool; stir it into dried ingreds with a fork to form crumbs
9. Remove a scant cup of the mix, set aside; pour the rest into the baking pan; press down with the back of a measuring cup to form a level base
10. Dry pineapple chunks with a paper towel; mix them with plums and sugar.  Taste, more sugar may be necessary depending on plums.  Stir through  cornstarch; pour over base, spread to edges
11. Scatter over blackberries if using
12. Cover with rest of crumble mix 
13. Bake in centre the oven 25mins or until deeply browned
14. Cake: Cool slightly; cut in wedges and serve with ice cream or cream       Bars:  Cool; remove from tin by lifting greaseproof paper and slice into bars or squares

Comments:
 'The crumble was the most luxuriously lovely crumble ever made. Just sumptuous.' Political Agent

'I loved this not-your-usual run-of-the-mill crumble.  The fruit was nicely spicy and the crumble unusually rich.'  Retired writer 

*M&S

                                                                                More bars on NavBar: Recipes I/baking 

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.  

NO-BAKE GRANOLA FLAPJACKS, vegan, low-sugar, high protein & fibre; spelt flake option

A delicious high energy, high fibre, high protein breakfast bar without butter or loads of sweetness.  But with a topping that makes it a treat.

Gorgeous butter-free flapjacks: perfect for the frantic days of September 
'Excellent taste; I love all the nuts & seeds; they are as satisfying as fat-laden commercial ones.' Taster  

Breakfast/energy bars  - even home-made ones - are often not very good for you.  They may include good things like oatmeal or spelt flakes, seeds and nuts but they can also be heavy with dried fruit (not so good for you when eaten regularly), saturated with honey or sugar, incredibly butter-rich and just...well, over the top, really. 

Or they taste like sawdust.

These easily frozen and portable breakfast bars, inspired by recipes on the net, offer everything a body needs and one thing for pleasure.

• high-fibre oatmeal OR spelt flakes
• high protein seeds and nuts
• natural sweetness: dried unsweetened coconut, bananas and maple syrup
• heart-friendly no-sugar peanut butter 
• with a bit of natural orange juice to hold it together 

And, glory be, it's no bake!  They freeze beautifully so you can keep a stash in the freezer to use as and when.

The chocolate layer isn't necessary but studies show a possible link between cocoa/dark chocolate and reducing heart disease, stroke and pre-diabetes. However, dark chocolate -- even chocolate with 70%  cocoa -- contains saturated fats and sugar, and on breakfast bar days, the blogger's morning coffee is left unsugared and fats of any kind are limited. 

A no-chocolate version could be spooned into paper cupcake liners before freezing.   

Give it a try.  67's freezer is stocked with them, ready to be transported with gym kit for a post workout revival.   Your opinion would be welcome.

Cost: £1

Makes: 12 good-sized bars

Ingred:

   65gm/2.25oz plain oatmeal (or spelt flakes), pulverised to a flour-like consistency in the processor/blender

   230gm/generous 8oz Ultra Granola or toasted oatmeal/spelt flakes with seeds & nuts

   3 med ripe bananas 
   zest of large orange

   2-3 tbsp maple syrup (or honey if non-vegan) 
   1-3 tbsp orange juice (opt)

   100gm/3.5oz peanut butter (creamy or crunchy)  

   1 tsp orange essence, if you have it, or vanilla essence if you don't

   1/3 - 1/2 cup coarsely chopped walnuts OR pecans, almonds, hazelnuts
   generous handful fresh cherries, stones removed & cut into quarters OR  another not too juicy fruit like blueberries (strawberries, raspberries, blackberries will make the bar unpleasantly damp)

   Garnish: 50-80gm/2-3 ounces good quality dark chocolate (opt)

Method:

1. In a medium bowl, thoroughly mash bananas then beat in orange juice, maple syrup, orange zest, peanut butter & vanilla till well blended
2. Mix oatmeal and granola; add half to banana mix; blend (a mixer on low speed could help here); mix in the rest 
3. Add chosen fruit; stir gently 
4. Add nuts; distribute evenly
5. Pack into an 8x12 inch/20x30cm or equiv dish lined with cling film (or if you prefer thick flapjacks, a 9inch/23cm square)
6. Place in freezer 15 mins
7. Melt chocolate in a bowl over but not touching simmering water; when bars come out of the freezer, drizzle chocolate over
8. Cut into bars; arrange on a flat tray with space in between; freeze overnight
9. Working quickly, wrap each bar in cling film; bag up, return to freezer
   
10. If planning to eat next morning; defrost overnight; take out in morning for elevenses or lunch

Tips: 

• One of 67's tasters prefers a drier flapjack; after step 5, the batch was baked in a moderate-to-low oven 20 mins.  The result was crispy at the edges but held together well.  The chocolate was added once the flapjacks were cold; when the chocolate had cooled, the flapjacks were cut up, wrapped individually and frozen.   
• 67 recommends naturally ripe bananas for this recipe; using a microwave or oven to speed up the ripening process can lead to tummy troubles 
• if you must, replace fruit with chocolate chips 

Comments:

'These have excellent taste with a great mix of textures; the cherries give it a burst of a different flavour.  They are as satisfying as the fat laden ones I buy daily.'  Middle-aged flapjack addict
'The flapjacks are the perfect substitute for a bowl of granola or porridge; they have the concentrated effect of a small amount of oatmeal, they're portable and absolutely wonderful to consume.'  Blogger

        

This recipes was developed by B M Lee/ Bright Sun Enterprises.  It may not be reproduced, in any form, without the author's written permission.

OATMEAL DATE & ORANGE BARS, Healthier Indulgence, Egg-free, Wheat-free option

A blast from the past

Oatmeal, Date & Orange Bars lol in
'These were very popular with our volunteers.  They were just the right side of sweet.  A superior flapjack!' Political Agent

These oatmeal and date bars were a favourite in school lunch boxes in Canada.  Because they're so easy to make and so good for you, they would follow kids through university, into early adulthood and eventually to parenthood.  

They're probably a bit unfashionable now but oats themselves have been labelled a wonder food, helping to lower cholesterol and maintain fibre levels. 

That said, the Oatmeal, Date & Orange Bars are an indulgence - dried fruit packs in a lot of sugar.  They do, though, give a good energy boost after intense physical activity.  Keep portions small; 67 got 32 portions (4 horizontal rows x 8 vertical rows) out of an 8x12 inch (20x30cm) tin.   

The bars will keep in an air-tight container for a week but frankly eating them on the day they are baked is an experience not to be missed. 

Cost: £3.50
Feeds: 24-32

Ingred: (67 used English cup measures)
  10.5-12oz/300-340g pitted dates, chopped coarsely
   1 c water, incl juice of 1 orange 

   1 tsp vanilla 
   2 tbsp - 1/3 cup sugar (opt)
   
   zest med orange

   1 1/2 cup rolled oats or Uber Granola
   1 1/2 cups plain flour (sifted); wheat or spelt is fine
   1/4 tsp salt
   3/4 tsp baking soda
   2/3-1 cup light brown sugar

   5 3/4 oz/165g butter, softened or vegan alternative

Method:

1. Pour boiling water over dates to remove preservatives; leave for 2 mins; drain
2. If necessary, remove pips and the tough stalk
3. Bring dates, water, orange juice, vanilla & sugar if using to the boil; turn down heat; simmer until mix is thick, gloopy and the dates have nearly broken down (maybe 10-15 mins, depending on how 'dry' the original dates are).  This step can be done a day in advance. 

WHEAT & YEAST FREE OATMEAL MOLASSES BREAD, easy peasy, double duty

You won't taste the oatmeal or molasses in this fabulous easy more-ish bread 

updated Dec 19

Slightly wonky shaped Oatmeal Molasses Bread/Rolls 
'Lovely and moist; once you start you want to eat it all.' 'I really like it; I never eat bread as a snack but I did with this.' Tasters

Here's a heart-friendly bread with a wonderful taste and texture that's full of fibre and vital nutrients. The bread is typical of Irish soda breads and tastes unusually good.  The molasses and oatmeal are barely noticeable but adds a layer of sweet smoky flavour.     

Oatmeal is considered a whole grain powerhouse and helps reduce bad cholesterol.  Doctors recommend eating it daily so if porridge or granola is no longer rocking your boat, Oatmeal Molasses Bread is a wonderful substitute.

Nutrient-rich molasses is high in iron, calcium and potassium. Though it is a sugar, it's low on the glycemic index, causes fewer spikes in blood sugar and can be a healthier option for diabetics. 

The recipe calls for spelt flour but common wheat can also be used. Replacing 1/3 of the flour with wholemeal adds more health-giving fibre.

Cost:  £3-ish (2019)
Makes: one good sized loaf plus 5-6 rolls but recipe halves nicely

Ingred:
    14oz/390 gm plain spelt flour OR 9.5oz/275 gm white + and 4oz/115gm wholemeal 
    3oz/90g oatmeal, blitzed in a blender till fine if poss
    1 tsp baking soda
    1 tsp salt

     4oz/113gm cold dairy or plant butter, in small cubes

    400ml buttermilk* LESS 1/4 cup/60ml
    1/4 cup/60ml molasses
    1 extra large egg, beaten

    Optional extras: zest of an orange
                            generous couple of handfuls sunflower seeds

    Garnish: oatmeal

Method:

1. Preheat oven to 375f/190c/170fan/gas5; lay a strip of greaseproof paper along the bottom of the bread tin, overlapping the sides; if the tin is metal, grease the sides 
2. Mix dry ingred in a large bowl; add butter and rub together (or process) until butter resembles peas
3. If using orange zest/sunflower seeds, add here; mix
4. Whisk buttermilk, molasses & egg; beware molasses sitting on the bottom
5. Make a well in the dry ingred; add liquid, stir well until it is absorbed (this may take a few mins); the mix will be thick and unwieldy
6. If making a medium loaf & several rolls divide dough in 2
7. If making a good-sized loaf and a few rolls, divide dough accordingly
8. Scrape mix into bread tin; sprinkle with oatmeal
9. Roll the rest of the dough onto a heavily floured board; scrape together, blending in extra flour; cut into fingers
10. Bake bread for 45 mins, turning the tray once; release bread to check underside; if it does not sound hollow when tapped, cook a further 10 mins bottom side up
11. Bake rolls 30-40 mins

Comments:
'The bread is lovely and moist. Its only drawback is it's a bit crumbly but ...once you start you want to eat it all.'  Middle aged political agent
''The roll is sweet; I really like it. It feels weighty but doesn't eat heavily.  I never normally eat bread like a snack but this I was happy to.' 20-something fund raiser

Tips:

• *replace buttermilk with 3/4 0-fat yoghurt plus 1/4 water Or, in a pinch,   milk plus 2 tablespoons lemon juice or vinegar, left 15 mins (fortified plant milks also work well here)
• the bread is excellent thickly sliced, in a toaster, OR under the grill
• it perfectly complements strong cheeses - double Gloucester with chives and onion OR Gorgonzola OR Cambozola  

More free-of-common wheat on Nav Bar: Recipes II  (bottom page)

                        

Please leave a Comments in the box below 

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission. 

A LAZY WO/MAN'S LATE SUMMER NUTTY CRUMBLE: A PAEON TO STONE FRUIT

One look at this is a reminder that end of summer doesn't mean end of culinary pleasures... 

Nectarine and Cherry Nutty Summer Crumble;
top with ice cream for a last grateful salute to summer 

The great thing about this time of year is the glut of stone fruits --  peaches, nectarines, apricots, plums -- and juicy swollen berries. 

It's a delight for lazy or busy cooks.  The fruit need only be washed, halved, tossed in an oven-proof dish, sprinkled with a bit of liquid then covered with a casual amalgam of flour, butter/veggie fat, sugar, oatmeal and nuts.  It's perfect for controlling the amount of fat and sweetness in a crumble mix.

Supermarket prices for stoned fruit are pretty good right now; shop carefully and the dessert will be wallet-friendly.

Cost: £2'ish
Feeds: 2-3

Ingred:
    2-3 nectarines or peaches or equiv stoned fruit
    a handful - or two - of cherries or berries
    2-3 tbsp syrup from a jar of globe ginger in syrup
    1-2 globes ginger, finely chopped (opt) or 1 tbsp grated fresh ginger (opt)
    juice and zest of 1 orange

    1/4 cup white flour
    1/4 cup wholemeal flour
    2-4 tbsp soft brown sugar
    50-75 gms cold cubed unsalted butter/fat
    3/4 cup Ultra Granola/Spelt or oatmeal with a couple of tablespoons of seeds and/or nuts

    small handful flaked almonds (opt)    

Method:

1. Preheat oven to 350f/180c/160-70fan
2. Wash & halve stone fruit; remove stone; toss in a lightly greased small casserole dish
3. Mix in cherries/berries
4. Add zest and juice of an orange
5. Pour over ginger syrup
6. Mix crumble ingredients until clumps form; spread over the fruit
7. Bake 15 mins; sprinkle over almonds
8. Bake another 25-35 mins or until fruit is soft

Tips:

• replace ginger syrup with cointreau or brandy; add finely grated fresh ginger
• remember: punnets of cut-price slightly soft fruit make great instant low-sugar jam/compote

                                                     More fruit desserts NavBar: Recipes I/Fruity Desserts ...

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This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission. 

PEAR, GINGER AND BLUEBERRY CRUMBLE, SKINNIER, GUILT-FREE

GUILT-FREE PEAR AND BLUEBERRY CRUMBLE

Everyone loves fruit crumbles, which are so comforting in cold weather.   Hot sweet fruit topped with a crumbly, cookie-like layer stained with jewel-like juices -- what's not to like? 

For anyone trying to eat healthily.  the usual crumble recipes contain scary levels of fat and sugar. 67 has reduced both without sacrificing taste.  Use eating not baking fruit -- the natural sweetness of eating fruit means added sugar is unnecessary.  This recipe is a great way of using inexpensive fruit which may be a bit hard.

Serves 4-6
Cost: depending on the season, £3

Ingred:

Fruit layer: :
1 kilo pears  
juice and zest of one lemon, plus a couple of tablespoons of water
1 tsp vanilla
250 gms washed and drained blueberries
2 tbsp or more to taste fresh grated (pref) or 1 tbsp dried ginger
2 tablespoons soft brown sugar (opt)  

Topping: 
4 oz/ 105 gm plain flour, pref wholemeal
3 oz/ 75 gm dried unsweetened coconut
2-3 oz/ 55-75 gm soft brown sugar 
1/4 tsp salt
3 oz/ 90 gm porridge oats
2 oz / 55 gr cold cubed unsalted butter (or up to 4 oz/110gm for the young and healthy).  
2 oz/55 gm chopped nuts 

Method (fruit)
1. Peel, core and halve pears; cut each half into three wedges. Pour over lemon juice/water mix.
2. Add ginger, stir well.
3.  If using sugar in the fruit, add it here
4.  Line an 9x13 inch tin with greaseproof paper.  Layer pears with blueberries.  

Method (crumble)
1.  Place flour, coconut, sugar, salt and porridge oats in bowl.  Mix well. 
2.  Add cold cubed unsalted butter and rub in till butter is the size of peas. 3.  Stir in nuts.
4.  Spread in a thick even layer over the fruit .  
4.  Bake at 180C for 45 minutes to an hour.

Serve with thick or strained low-fat yoghurt or single cream.


This recipe has been developed by B Lee/ Bright Sun Enterprises.  It may not be reproduced, in any form, without the author's written permission.

NO-ADDED SUGAR, NO BUTTER FLAPJACKS

GUILT-FREE FLAPJACKS

Want flapjacks without guilt?  Try these, inspired by Waitrose magazine. 

Butter is replaced by sugar-free nut butter which is good for those with heart or cholesterol worries. Honey is replaced by cooked fruit.

For anyone who doesn't have time for a hot breakfast, these flapjacks are a great substitute. They freeze well.  

Cost: £2.50

Serves: 12-15 portions

Ingred:

250 gm rolled oats or no-sugar granola 

100 gms chopped nuts         

300 gm chopped apples or nectarines or both

85 gms orange juice, fresh preferred

100 gms unsugared nut butter

1 1/2 tsp cinnamon

1/2 c raisins or other dried fruit (apricots, cherries)

large handful of berries (Opt.)

Method:

1. Oven: 180 c/ 350F / Gas 5
2.  Cook chopped fruit in a heavy bottom pan on medium high heat with a teaspoon of oil, with the lid on; stir occasionally until the fruit has broken down and is cooked through. (10-15 min)  Add a tablespoon of water if it is catching.  

2.  Turn heat down slightly, add orange juice, nut butter and cinnamon, stirring well.    

3.  Take mixture off heat and blend with hand blender

4.  Add oatmeal/granola, nuts & dried fruit.  The mixture will be thick.

5.  Scatter fresh berries, if using, an a 9" x 11"pan lined with greaseproof paper.  Add the oatmeal mixture.  Level the mixture with a spatula or back of spoon.  

6.  Bake for 25 mins, checking the edges aren't burning.  Test.  Cook a further 5-15 minutes if you like your flapjacks quite dry.

7.  Cool and slice into squares.

Tip: 

• Most supermarkets now do bags of fruit for about £1
• Take these out of the freezer the night before and they'll be ready for your morning coffee

This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.

NO-SUGAR HIGH-PROTEIN ULTRA GRANOLA, Easy-peasy, spelt option

"A small bowl of porridge each day could be the key to a long and healthy life, after a major study by Harvard University found that whole grains reduce the risk of dying from heart disease..."   
Daily Telegraph, 5/1/2015

No-sugar, High-Protein Uber Granola                               15/6/16  

                                                                                                                           

This is an absolutely fabulous, gently sweetened, lightly crunchy granola that is extremely good for you!  The combination of sunflower, sesame and pumpkin seeds is said to have the same protein value of steak.

The recipe was inspired by a No-Sugar cookbook from 20 years ago which the Blogger no longer has.  67 has made changes for maximum taste, texture and goodness.  It is extremely economical.  With the money saved, berries to scatter on top become more affordable.                                    

Cost: around £1.50

Serves: many 

Ingred:

1 pound/1/2 kilo oatmeal (not jumbo oats)
2 oz/ 57gm dried, unsweetened coconut

2 oz/ 57 gm sunflower seeds

2 oz/57 gms sesame seeds

2 oz/56 gms pumpkin seeds

2-4 oz/ 57-112 oz nuts of your choice.

2 tablespoons sunflower or other veg oil (not olive)

few drops of vanilla

Method:

1.  Heat oven to 375F/190C/gas mark 5

2.  Mix dry ingredients.  Add sunflower oil and vanilla; stir.

3.  Pour into a 9" x 11"  pan.  Bake in the centre of the oven for 20-25 minutes, stirring half way through, until browned and smelling lovely.    

4.  Serve as is with raisins or fresh berries and yoghurt, cream or milk and, if preferred, a teaspoon of black or dark brown sugar. 

Uber granola Porridge with cream & black sugar

5. It also makes unbelieveably good porridge.  Measure out 1/4 to 1/3 cup granola per person, stir in 3x the amount of water (the Scots always add more water than we do) bring to a boil, stir clockwise for one minute, then turn heat to low.  Leave 2-5 minutes until smooth and creamy.

Tips: 

• for the frugal, halve the amount of seeds and nuts and store the remainder in an air-tight container for next time
•  many who sampled this granola loved the flavour but missed the sweetness of commercial cereals; if you must, halfway through the cooking time, add 1/3 to 1/2 cup of honey or maple syrup; stir until small clumps are formed; continue baking until browned
• take this, dry, to the office in a container; add 3 x the amount of granola in water or water & milk; cook on top of stove (preferred) OR microwave on med in a very large (!)  bowl, covered, for 3 mins.  
• The same combination of sesame, sunflower & pumpkin seeds is used in the Easy-Peasy Yeast and Wheat Free Light Wholemeal Loaf

These recipes have been developed by B M Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.