Indulge in the comforting sweetness of this vegan crumble: it perfectly blends the tartness of rhubarb with the natural sweetness of strawberries and apples. Its strength lies in its nutritious topping: a combination of oat flakes, walnuts for omega-3 fatty acids, almonds for magnesium and calcium, and flax seeds for their valuable contribution of phytoestrogens. A dessert that is both crunchy and fragrant with vanilla, designed for your overall well-being.

Unlike traditional crumbles, this version focuses on a controlled glycemic index (GI) thanks to coconut sugar. A dessert that takes care of your inner well-being while delighting your taste buds.

Apple, strawberry, and rhubarb crumble

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Preparation time: 15 minutes Cooking time 30 minutes Total time 45 minutes

Servings: 4 Special regime:

S gluten-free S lactose-free S egg-free V vegan V vegetarian

Cooking method: Traditional

Ingredients

Portions

• 100g ( of rhubarb peeled and cut into pieces)
• 150g ( of strawberries cut in half)
• 1 apple, cut into cubes
• 1 tbsp coconut sugar
• 1 pinch of vanilla powder or extract
• 80g ( of oat flakes check for gluten-free labeling if necessary)
• 50g of almond flour (magnesium and calcium)
• 30g of crushed walnut kernels (for omega-3)
• 3 tablespoons of coconut oil or almond puree (solid)
• 2 tablespoons of ground flax seeds (phytoestrogens)
• 1 tablespoon of crushed pistachios

Preparation

1. Preheat your oven to 180°C.
2. In an ovenproof dish, combine the rhubarb, strawberries, apple, vanilla, and coconut sugar. The strawberries will naturally sweeten the rhubarb as it cooks.
3. In a bowl, mix the rolled oats, almond flour, chopped walnuts and pistachios, and flax seeds. Add the coconut oil (or almond butter) and work with your fingertips to obtain a crumbly, sandy dough.
4. Spread this paste over the fruit.
5. Bake at 180°C for approximately 25 to 30 minutes. The top should be golden brown.
6. Let it cool slightly, or better yet, put it in the refrigerator. Eating it chilled helps regulate your internal temperature.

Note

Flax & Nuts : Provides good fatty acids and hormonal support.

Almonds & Pistachios : Rich in minerals for bone density and relaxation.

Rhubarb & Strawberry : Gentle fibers for easy digestion.

Keywords: perimenopause recipe, menopause dessert, gluten-free crumble, benefits of flax seeds, natural phytoestrogens, magnesium for sleep, low GI dessert, hormonal balance diet, MyMenoChef, healthy snack for women.

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