Apple Crumble For Healthy Eaters

1. Soak dried apples in a bowl of hot water for 1 1/2 hours. (Peel and

2. cubed fresh apples can be used too)

3. Soak raisins in bowl of hot water for 1 1/2 hours.

4. Place strained apples and walnuts into a flan dish, sprinkle with

5. one teaspoon cinnamon.

6. Puree raisins then mix in sunglower seeds and almonds.

7. Spread puree and nut mix over the apples.

8. Decorate with strawberries and kiwi fruit.

9. Variation - top with a little honey!

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	356.7951 g
Protein	28.783 g
Carbohydrates	357.273 g
Energy	4523.17 kCal
Fatty acids, total saturated 18:3 undifferentiated	12.4508 g
Water	1635.5666 g
Aspartic acid	3.565 g
Calcium, Ca	425.255 mg
Lutein + zeaxanthin	467.7 g
Fiber, total dietary	50.256 g
Fatty acids, total saturated 22:0	0.1472 g
Carotene, beta	187.7 g
Niacin	12.7552 mg
Fatty acids, total saturated 18:4	0.0064 g
Vitamin A, RAE	24.08 g
Arginine	1.546 g
Riboflavin	1.0354 mg
Tocopherol, beta	0.6948 mg
Fatty acids, total saturated 20:1	0.4751 g
Glutamic acid	4.1184 g
Sodium, Na	51.54 mg
Fatty acids, total saturated 16:1 undifferentiated	1.4414 g
Total lipid (fat)	356.7951 g
Manganese, Mn	7.614 mg
Fructose	51.838 g
Proline	0.8627 g
Fatty acids, total saturated 16:0	23.3783 g
Sucrose	13.469 g
Choline, total	149.2665 mg
Sugars, total	248.0034 g
Serine	0.8995 g
Fatty acids, total saturated 18:0	6.7611 g
Vitamin B-6	2.235 mg
Selenium, Se	32.1925 g
Ash	12.0527 g
Fatty acids, total saturated 18:1 undifferentiated	184.6477 g
Pantothenic acid	2.9188 mg
Phenylalanine	0.8415 g
Copper, Cu	2.5235 mg
Betaine	19.574 mg
Thiamin	1.1079 mg
Methionine	0.2601 g
Iron, Fe	13.3772 mg
Carbohydrate, by difference	357.273 g
Phosphorus, P	980.525 mg
Folate, total	484.145 g
Tocopherol, gamma	1.3862 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0064 g
Fatty acids, total saturated 22:1 undifferentiated	0.0133 g
Alanine	1.0429 g
Valine	0.9237 g
Fatty acids, total saturated 18:2 undifferentiated	107.9289 g
Glycine	1.0898 g
Glucose (dextrose)	36.323 g
Fatty acids, total saturated 14:0	0.0239 g
Zinc, Zn	5.32 mg
Isoleucine	0.7821 g
Tocopherol, delta	0.1612 mg
Fatty acids, total polyunsaturated	120.3896 g
Fatty acids, total polyunsaturated 17:1	0.0069 g
Leucine	1.3124 g
Tocotrienol, alpha	0.152 mg
Vitamin A, IU	340.4 IU
Folate, DFE	484.145 g
Tryptophan	0.2842 g
Vitamin C, total ascorbic acid	913.824 mg
Phytosterols	1229.76 mg
Fatty acids, total saturated 20:0	0.0529 g
Starch	0.733 g
Tyrosine	0.6433 g
Vitamin K (phylloquinone)	79.2125 g
Fatty acids, total saturated	30.516 g
Histidine	0.4856 g
Fatty acids, total monounsaturated	186.475 g
Threonine	0.7459 g
Folate, food	484.145 g
Fatty acids, total polyunsaturated 17:0	0.0092 g
Fatty acids, total polyunsaturated 24:0	0.0345 g
Cryptoxanthin, beta	27.5 g
Vitamin E (alpha-tocopherol)	107.2252 mg
Magnesium, Mg	446.225 mg
Lysine	0.8562 g
Potassium, K	4736.15 mg
Cystine	0.3012 g
Fluoride, F	75.13 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Apple	250 g	130	34.525	0.425
Cinnamon	1 teaspoon	0	0	0
Kiwi fruit	2	0	0	0
strawberry	10	486.4	116.736	4.56
Raisin	1.5 cups	747.45	196.812	1.1385
Almond	1 cup	1927.12	0	218
walnut	0.5 cup	963.56	0	109
sunflower seed	1 cup	268.64	9.2	23.6716