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–+ servings

Date and Pecan Crumble

Snack
An apple berry crumble with a twist. The chewy caramel texture from the dates, along with the roasted pecans and melted chocolate through the crumble topping is a nice way to change up the classic recipe while getting your hit of fruit underneath too!
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Calories400kcal
Carbs49g
Protein17g
Fats15g
For Intensive Exercise
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Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Performance Benefits

Topping up your glycogen stores (stored carbohydrate) before competition will support your performance and help to delay the onset of fatigue. What’s more, with adequate carbohydrates on board, you will recover faster for your next training session. Using low-fat yoghurt will keep the fat content of the meal lower, making it more suitable to consume close to performance.
Health Benefits

This recipe is a good source of Vitamin C, calcium and iodine. Vitamin C is well known for the role it plays in supporting the immune system, however iodine also plays an important role in immune response. In addition, iodine is vital for the production of hormones and metabolic function in the body.
Expert Tips

This crumble recipe would make a great pre-game snack to enjoy a couple of hours before competition.

Ingredients

  • 1 Apple
  • 3 Plums
  • 100 g Blackberries fresh or frozen
  • 100 g Strawberries fresh or frozen
  • 1 tbsp Honey
  • 100 ml Apple juice
  • Date and Pecan Crumble:
  • 100 g Oats
  • 5 Medjool dates chopped
  • 40 g Pecans chopped
  • 2 tsp Cinnamon
  • ½ tsp Sea salt
  • 60 g Dark chocolate chopped
  • ½ scoop Chocolate whey protein powder
  • 1 tbsp Brown sugar or honey
  • 2 tbsp Coconut oil
  • To serve:
  • 600 g Low fat greek yoghurt
6 Servings

Instructions

  • Preheat the oven to 200℃.
  • Place the apple, plums, blackberries, strawberries, apple juice and honey in an ovenproof dish and put it in the oven for 15 minutes.
  • In a bowl, combine the oats, whey, dates, pecans, cinnamon, sea salt, and chocolate.
  • Stir in the melted coconut oil.
  • Remove the tray from the oven and spread the oat crumble evenly over the fruit. Pat it down using the back of a large spoon. Sprinkle the coconut sugar over the top.
  • Bake in the oven for a further 15 minutes. The crumble topping should be golden brown with the fruit soft and slightly bubbling underneath.
  • Serve up with some with creamy greek yoghurt.

Nutrition

Serving: 1ServingCalories: 400kcalCarbohydrates: 49gProtein: 17gFat: 15gSaturated Fat: 7gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 2mgSodium: 239mgPotassium: 613mgFiber: 7gSugar: 36gVitamin A: 25ugVitamin C: 13mgCalcium: 199mgIron: 2mg
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