01 Dec Mango Strawberry and Pistachio Oat Crumble
This is by far one of my favorite desserts. Mango Strawberry and Pistachio Oat Crumble will satisfy your sweet tooth while providing a big helping of anti-aging, immune-boosting vitamins, antioxidants, fiber and heart healthy fats! Mangos and strawberries are the stars of this dish and loaded in the powerful antioxidant Vitamin C and fiber. Pistachios contain Vitamin B6, and are a great source of unsaturated, heart healthy fats. And while most desserts call for nutritionally void white flour and sugar, this dessert uses fiber rich oats and a touch of agave nectar for sweetness. Using very ripe mangos and the natural juice from frozen strawberries is also a great way to add natural sweetness. I’ve also included ingredient options to make this dessert gluten free as well as healthier topping suggestions below.
Find shelled pistachios in the bulk section at your local market or Whole Foods (skip the nuts if you’d like.) And you can find medjool dates or any large, sticky date with no added sugar in the produce section or the bulk foods section at your local market. To help keep blood sugar in check, enjoy this dessert following a light dinner of lean protein like grilled chicken or fish and a carbohydrate- light side like steamed veggies.
Mango Strawberry and Pistachio Oat Crumble
Makes 6 servings
- Your favorite cooking spray (if gluten free look for a gluten free cooking spray)
- 2 large, very ripe mangos, peeled and chopped into bite size chunks
- 1 (16 ounce) bag frozen unsweetened strawberries, defrosted and drained well (juice reserved)
- 1 tablespoon plus 1/4 teaspoon corn starch (if gluten free look for pure gluten free corn starch)
- 1/3 heaping cup pure maple syrup (not the fake stuff), honey or agave nectar
- Pinch sea salt
- 1 1/4 teaspoons pure vanilla
- 4 dashes of nutmeg
- 3 pinches cinnamon
FOR THE TOPPING:
- ¾ cup Bob’s Red Mill Gluten Free Oat Flour (can use regular oat flour if you’d prefer)
- 4 medjool dates, pitted and chopped small
- 4 tablespoons very cold butter, cut into small pieces
- ¼ cup shelled, unsalted pistachios
- 1/2 cup gluten free old fashioned oats (can use regular old fashioned oats if you’d prefer)
- Defrost the strawberries. Drain well and reserve the juice. Slice any large strawberries in half.
- Preheat oven to 350 degrees. Spray bottom and sides of a smallish/medium casserole or glass baking dish (I used an 11″ x 7″ casserole dish) with preferred cooking spray.
- Place mangos and strawberries in a large bowl.
- In a small bowl, whisk together corn starch, pure maple syrup, sea salt, cinnamon, nutmeg and about 3 tablespoons of the reserved liquid from strawberries until combined. Drizzle over mango and strawberry mix and toss gently just until combined. Chef’s tip: save remaining liquid from strawberries for a smoothie later on.
- Pour mango strawberry mixture into the casserole dish.
- In a food processor pulse the oat flour, dates, and butter until the mixture resembles coarse sand (if not using a food processor, combine the oat flour and butter in a small bowl with a pastry cutter until it comes together. Mince dates with a knife and add to bowl.) Add the whole oats and pistachios and pulse until just combined (you want to leave the whole oats intact as much as possible).
- Crumble the topping evenly over the top of the mango strawberry mixture, using your hands to gently shape some of the crumble topping into larger chunks.
- Bake for 40 to 45 minutes. The top should be lightly golden brown and the filling should be bubbling. Keep an eye on it to prevent the top from burning.
- Allow to cool and set for 15 minutes before serving.
- Serve Mango Strawberry and Pistachio Crumble warm or cold. Top with a Vanilla Coconut Creme , Luna & Larry’s Organic Coconut Bliss Non-Dairy Frozen Dessert or Nada Moo (also a dairy free coconut based iced cream -my favorite) if desired.
SO, WHAT’S THE NUTRITION BALANCE?
This recipe is mostly carbohydrates and fat and it’s higher in carbs than most meals I make simply because it’s dessert! Here’s what I recommend: have a light dinner of lean protein like grilled chicken or shrimp for example, plus some green veggies. Then follow the meal with this dessert. The balance of protein, fat and carbs is a good thing! Or serve a small slice of this with a serving of protein like egg whites or a protein shake (protein powder plus water and ice) in the morning for breakfast. Or just have it as it is when you want as a healthy splurge!