Hearty Autumn Vegetable Soup with Epinutrients
This, perhaps surprising, dessert will please picky eaters and skeptical spouses alike! Our team testers gave it multiple thumbs up. Zucchini is a strange choice for dessert at first glance but when you really drill down it’s got a lot to offer! This dessert is also vegan, gluten-free, and compatible with an elimination diet.
At the top of the list: blood sugar balance. Zucchini is very low in carbohydrates compared to apples, pears, and other fruits traditionally used in crumbles. 1 cup of zucchini clocks in at just 4.6g of carbs compared with 14.8 g in apples, and 44% of your daily vitamin C recommendation compared with 7% in apples. Keeping your blood sugar balanced throughout the day helps to manage mood and energy levels. Lower blood sugar requires less insulin. Too much insulin in the blood causes many of the symptoms we associate with a “sugar crash” like irritability, fatigue, anxiety, shaky hands, and excessive hunger. With this crumble you will still have the energy to go for a walk or play catch after dessert – no couch nap for you!
Halloween is the beginning of the holiday season, whose traditionally sugary treats can send your blood sugar on a rollercoaster ride! Instead of those, consider a Zucchini Crumble swap for your next gathering – be sure to save the leftovers for a decadent breakfast the next morning. Top with a little coconut yogurt – delish!
*All nutritional information calculated through Cronometer
This recipe was contributed by Megan Pfiffner. Megan is a clinical nutritionist currently enrolled in our nutrition residency program for CNS candidates. You can find Megan at https://www.meganpfiffnernutrition.com/ or on Instagram at @MeganPfiffnerNutrition.
In addition to Megan, thank you to these recipe collaborators who tested and helped refine the final recipe:
Nutrition Resident Renee Slonaker @nutritionforyou.health
Nutrition Resident Neda Mowzoun @nedamowzoun
Nutrition Resident Anne Stephenson
Nutrition Resident Magdalena Calabrese @reframed_wellness
| Vegan Zucchini Crumble |
Vegan Zucchini Crumble
| Servings | Prep Time | Cook Time |
| 6 | 10minutes | 50minutes |
| Servings | Prep Time |
| 6 | 10minutes |
| Cook Time |
| 50minutes |
Ingredients
- Filling
- 1 1/2 tbsp. Coconut flour
- 1 tsp. cinnamon
- 1/4 tsp. Nutmeg
- 1/4 tsp. Ginger
- 1/4 tsp. salt
- 4 cups zucchini peeled, chopped into 1/2 in. pieces
- 2 tbsp. Lemon juice
- 1/2 tsp. Lemon zest optional
- 1/3 cup Maple syrup sub honey, yacon syrup, or the sweetener of your choice
- coconut oil for pan
- Topping
- 1/2 cup Sunflower seeds
- 1/4 cup flax seeds
- 1/4 cup Chia seeds
- 1/4 cup Pumpkin seeds
- 1/4 cup Shredded coconut
- 1 tsp. cinnamon
- 1/4 tsp. salt
- 2 tbsp. Melted coconut oil
- 1 tsp. Vanilla
Servings:
Units:
|
Ingredients
Servings:
Units:
|
Instructions
- Preheat oven to 375 F. Grease an 8x8 inch baking dish with coconut oil.
- Mix together the dry ingredients for the filling - coconut flour, cinnamon, nutmeg, ginger, and salt. Set aside.
- In a separate bowl mix together the zucchini, maple syrup, and lemon juice. Add the dry ingredients mix from the previous step and combine well.
- Pour the mixture into the greased baking dish. If using lemon zest, sprinkle over the filling.
- Place sunflower, flax, chia, and pumpkin seeds in a food processor. Pulse until you have a crumbly mixture (not too fine). Transfer to a bowl, add melted coconut oil and vanilla and mix well. Spread over the filling.
- Bake for 50 minutes. At the 30 minute mark check to see if the topping is getting crispy. If so, tent with aluminum foil for the last 20 minutes.
Recipe Notes
Feel free to mix and match nuts and seeds based on your preference. Keep the total amount, 1 1/2 cups, the same but use any combination you desire.
4 Comments
The directions, #5 says to not add the butter or vanilla. Do you mean the coconut oil and vanilla? When do I add them?
Hi Laura,
Thanks for pointing this out! The recipe has been updated – hopefully, you’ll find the instructions clearer now.
Amazing
Apple crumble is my favorite dessert that I now avoid. So happy to have a healthy version
I made this and hubby (beer and pizza type of guy) loved it. Thought it was apples!! LOL