NECTARINE STREUSEL CRUMBLE BARS, Egg-free, Vegan opt

An indulgent crowd-pleasing treat from low-priced fat ripen-at-home nectarines 

Nectarine Crumble Bars, with Raspberries or Walnuts
'Deliciously crumbly.  They don't feel as if they would be good for you; they satisfy the desire for sugar.  I prefer the raspberry ones' Taster

Nectarine Crumble Bars are one of those very special treats.  Layered with ambrosial flavours and gorgeous textures, it still manages to be stuffed with health-giving ingredients: fresh fruit, wholemeal flour, coconut and nuts.

The recipe does not involve eggs, and sugar levels are reduced.  Fibre is high.  A lower-fat option is available (see Tips below).

While the recipe calls for common/ordinary wheat flour it also works well with lower-gluten higher-protein spelt.   

It's a very simple recipe and part of it can be prepared in advance.

Cost: £2.75 for basic

Makes: 16-20

Ingred: 

   650gm/23oz (give or take) nectarines (or peaches), chopped coarsely 
   1/4 cup water, incl 1 tbsp lemon juice & juice of small orange (see below) 
   
   3 tsp cinnamon
   1/4 tsp nutmeg (opt)
   1-2 tbsp brown sugar (opt but adds a caramel/toffee flavour)
   
   zest of small orange 

   1/2 tsp vanilla

   150gm/oz plain white flour
   100gm/oz wholemeal flour
   1 pinch salt
   1/2 tsp baking powder 
   1/2 tsp baking soda

   100gm/3.5oz light brown sugar 
     30gm/rounded oz dried unsweetened shredded coconut 

   3.8oz/110g butter, softened OR vegan fat 
   
       
Topping (opt but adds delight) generous handful chopped nuts: walnuts, hazelnuts or almonds AND/OR handful berries - raspberries? blueberries? strawberries?
 
Method:

1. Coarsely chop nectarines (say 12-14 pieces each), add with water/juice mix, spices and sugar to a wide frying pan over moderate heat 
2. Cook gently until fruit has begun to soften but still has 'give'; depending on the ripeness of the fruit, it could be 3-10 mins 
3. Take off heat; add vanilla, scrape into a container, including all the toffee-like juices. This step can be done a day in advance. 
4. When ready to bake, preheat oven to 350f/180c/170fan/gas4
5. Put a wide strip of greaseproof paper down an 8x8 inch (20cmx20cm) tin 
6. In a large bowl, blend dry ingred, breaking down any lumps in the sugar; stir in orange zest, distributing evenly
7. Add butter; rub together until butter is the size of peas
8. Spread 2/3 of the mix in the pan, levelling the top with the bottom of a measuring cup; press down quite hard to firm up the base
9. Add the fruit, spreading as you go; level with a spatula
10. Scatter over berries if using
11. Mix chopped nuts, if using, into remainder of crumble; cover the fruit as evenly as you can, taking care with the edges. 
12. Bake 30 mins or until beautifully browned; half-way through, bring the back of the pan to the front for even browning
13. Place on a cooling rack; leave half an hour then cut into fingers or squares with a very sharp knife

Comments:

• 'That's so deliciously crumbly; they'd make an excellent lunchbox treat.  They  don't feel at all as if they would be good for you yet still satisfy the desire for sugar.  I prefer the raspberry ones; they've more flavour.' Political Agent
• 'Very enjoyable.  Good texture; the nutty ones have a good bite.  Sweetness is just right - not too sugary.'  Retired insurer
• 'Delicious! Can we have more?' 'Lovely!'  'Really good; I loved the fresh fruit.' Staff at a Veterans' Cafe

Tip:

• if the budget doesn't stretch to berries, add dried fruits eg raisons which have been blanched in boiling water and drained to get rid of preservatives
• low-fat option: replace 20-30gm/0.75-1oz butter with plain thick yoghurt 
• for a 2-for-1 option, cover half the base with berries and the other half with nuts before covering with crumble 

More bars on NavBar:Recipes II/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.  

EATING CAKE & STILL STAYING HEALTHY

HAVE YOUR CAKE, EAT IT AND STILL STAY HEALTHY

first published Oct 2015

PORTION CONTROL is one important factor. 

Lower-guilt Blueberry, Almond & Maple Cakes

The difference in calories and sugar intake between a normal sized portion and a mini-portion can be significant. 

But REPLACING SOME PRODUCTS WITH OTHERS can also make a big difference:

• WHOLEMEAL FLOUR adds fibre and slows down the absorption of sugar.  Replace one quarter to one-third of the total flour recommended

• SPELT FLOUR adds protein instead of carbs and can be served to the common-wheat-phobic.  Spelt is not gluten-free.  It's more expensive than plain flour but can be blended with wheat flour. (In major supermarkets incl. Waitrose which does its own brand)

• A couple of tablespoons of OATMEAL can improve bread, biscuits and muffins

• DRIED UNSWEETENED COCONUT adds sweetness and can replace a portion of a recipe's sugar in crumbles and some biscuits

• THE DARKER A SUGAR IS, the more vitamins and minerals it has. The whiter, the less the food value.

• MILK THAT'S GONE OFF adds a buttery taste, and allows the baker to replace some or all butter with vegetable oil

• GROUND ALMONDS are heart-friendly and add sweetness, allowing sugar to be reduced

• GLAZES (icing sugar mixed with liquid to a dripping consistency) can be drizzled over items instead of covering them, reducing sugar 

• FRUIT is naturally sweet; baked or poached with spices and orange juice - no added sugar -- makes a guilt-free dessert 

• Baked goods containing FRESH FRUIT & VEG are healthier than conventional baked goods

• Good quality CHOCOLATE (at least 70% cocoa) contains health-giving antioxidants and can replace buttercream icing 

Vegan Chocolate Cake
 using spelt flour & 70% chocolate frosting without icing sugar

For an example of how one recipe was altered to increase healthiness, go to A guide to adapting baking for healthier, lower sugar lifestyles

Caution: 

It's easier to make substitutions in some biscuits, muffins, traybakes, pastry and crumbles.  Recipes for delicate items should never be altered.  

Always have one day a week when anything goes where treats are concerned.  

                                                         

Please leave a comment in the box below

B Lee/Bright Sun Enterprises accept no liability for the consequences of any actions taken on the basis of the information provided.

MID-WEEK ROAST TURKEY, wallet-friendly, slow cooker opt

Sometimes it's nice mid-week to have a roast instead of the usual flash-bang stir-fry or noodle bowl, especially if the roast is budget friendly 

Wallet-friendly One-pan Roast Turkey with Potatoes & Vegetables
'Lovely unexpectedly tender, flavourful meat.'

This inexpensive solution, involving turkey thigh, will please the entire household.  It's a one-dish special  - roasting meat, potatoes and vegetables in one go.  In just an hour.

A slow cooker option is also available. 

The previous night's prep is quick and easy; if the oven is turned on by the first person through the door, the meal is fuss-free and ever so satisifying.

Turkey is on everyone's minds right now as supermarkets begin promoting orders for Christmas.  Some, like Sainsburys, are already selling turkey parts, particularly drumsticks and thighs.

67 tested a thigh this week; it was fresh, not frozen, meaty and well priced - 750gm/26oz cost £3.  It roasted well, producing plenty of tender tasty meat.

This recipe is simple in the extreme.  

Cost: £3.50
Feeds: 2-3

Ingred:
   1 turkey thigh, 750gm
   1/2 kilo potatoes
   large onion
   2 carrots
   2 large stalks peeled celery

   Optional:
   Frozen peas, green beans, small cauliflower florets

   salt & pepper
   splash of apricot brandy OR brandy OR white wine OR white grape juice
   1/4 cup water or stock
   
Method:

' CAN'T BELIEVE IT'S NOT BEEF' VEGETARIAN LASAGNA, vegan opt, Indulgence, lower cholesterol/calories

CURRENTLY BEING UPDATED