Apples are a good source of low-GI carbohydrates and the health protecting phytochemicals known as flavonoids. For more fibre, thinly slice the apples, leaving the skin on.
6 granny smith apples, peeled, cored and chopped
55 g (2 oz/¼ cup) sugar
30 g (1 oz/¼ cup) sultanas (golden raisins)
1 tbsp cornflour (cornstarch)
140 g (5 oz/1⅓ cups) traditional rolled (porridge) oats
1 tbsp soft brown sugar
60 g (2¼ oz/½ cup) slivered almonds
2 tbsp honey
2 egg whites
low-fat custard or ice cream, to serve
1. Preheat the oven to 180°C (350°F/Gas 4). Place the apples in a saucepan with the sugar and 185 ml (6 fl oz/¾ cup) water. Cook, covered, over low heat for 6 minutes, or until just tender. Add the sultanas and cook for a further 2 minutes.
2. Mix the cornflour with 1 tablespoon cold water, add to the pan and cook for 1 minute, or until thickened. Spoon into six 250 ml (9 fl oz/1 cup) ramekins.
3. Place the oats, brown sugar, almonds, honey and egg whites in a bowl and mix until well combined and lumps form. Divide among the ramekins to cover the apple mixture. Bake the crumble for 20–25 minutes, or until the tops are golden brown and crunchy. Serve with the custard or ice cream.