Fruit crumble, to fill up with phosphorus

Fruit crumble, to fill up with phosphorus

The fruit crumble is a very simple dessert to make, ideal for a gourmet break or to conclude a meal in a light and tasty way.

Alternatively, you can eat it for breakfast, combining a vegetable protein such as yogurt or a glass of milk. Thanks to the oats and almonds, the fruit crumble will allow you to fill up on phosphorus.

The fruit crumble is a dessert of English origin. The traditional crumble recipe calls for apples which, flavored with cinnamon, are placed in the oven with a crunchy covering made of bread and biscuit “crumbs”. In fact, the word crumble really means crumbs.

It’s a quick, easy-to-make dessert that you can vary as you like. Just match the fruit you like best. If you want a lighter, fiber-rich crumble, try replacing the 00 flour with wholemeal flour. And if instead you want to prepare a light and summery dessert, you can also try the strawberry crumble: fresh and healthy.

Fruit crumble: the recipe

Fruit crumble

Course Light sweets
Portions 6 people
Calorie a Persona: 225
Total Calories: 1349


  • 370 g fresh fruit such as apples, strawberries or berries
  • 110 g farina 00
  • 25 g peeled and chopped almonds
  • 40 g muscovado sugar unrefined brown sugar
  • 30g sugar
  • 35 g frozen butter
  • 30 g rolled oats
  • 1 tablespoon of yeast
  • cinnamon powder to taste
  • vanilla to taste


  • Preheat the oven to 190°.
  • Wash and peel the fruit, then cut it into small pieces. In a baking dish, mix the fruit with the sugar to prepare the base.
  • In a bowl, combine the sugar mixed with the flour, add the baking powder, cinnamon, rolled oats, almonds and butter.
  • Work all the ingredients with your hands to form large crumbs, stirring quickly so as not to melt the butter.
  • Use this mixture to cover the fruit, sprinkle the surface with the rest of the almonds and put in the oven for about 30 minutes.
  • The crumble will be ready when the surface appears crunchy and golden and the fruit has almost melted.

Fruit crumble, nutritional properties

Apples, goodness and health

In this recipe there are different foods with many properties.

If you have chosen apples as fruit (52 calories per 100 grams) know that they are rich in fibre, which helps the intestines function properly, as well as being allies of the diet.

They also contain a high level of potassium (107 mg per 100 grams) which helps the functioning of cells, heart rhythm, but also helps keep the nervous system healthy.

Finally, apples contain a lot of vitamin C, which is important for the immune system, for fighting aging and for fighting various diseases.

The qualities of oats and almonds

Apart from fruit, the recipe includes oat flakes as the original ingredient, widely used in Anglo-Saxon countries. Among the various cereals, oats have the highest rate of mineral salts, especially phosphorus, with 523 mg per 100 grams. A valuable mineral for calcium absorption and energy production, but also for improving memory.

Rich in protein and fiber and is an excellent source of thiamine (vitamin B1). The beta-glucans it contains (soluble fibers) play a key role in helping to lower blood cholesterol. Finally, it promotes the regular functioning of the thyroid gland, sleep/wake rhythms and helps counteract appetite disorders.

An ingredient of Mediterranean origin, however, are almonds. Rich in vitamin A, group B vitamins, as well as important antioxidants such as beta-carotene and lutein.

They are also an excellent source of mineral salts, also in this case of phosphorus (550 mg per 100 grams). But they also contain magnesium, very important for the proper functioning of the muscles but also for regaining a good mood.

According to the Tipsforwomens nutritionist, Luca Piretta: “Almonds are rich in phosphorus, a very important mineral because it is used by a molecule that transfers energy throughout our body and which is therefore essential to guarantee us a high-quality energy level at the cellular level. They also contain a lot of calcium and also Omega-3 and Omega-6, fatty acids that are very important for lowering the level of cholesterol in the blood”.