Download Free Coronavirus PDF


Sometimes you just crave a decadent dessert. You can eat them in moderation, and not feel guilty because you are making them yourself and can be sure you are not using too much sugar and cooking with only high-quality ingredients. Plus, there will be no artificial colorings, preservatives and so on in your own homemade sweet treats.

Easy Apple Crumble

The trouble with crumbles, as we see it, are that all the delicious fruit juice just runs into the pan, and if you are not careful, the top can get burned, or as dry as crispy shoe leather. This recipe tries to avoid both issues.

This is a delicious warm dessert that can help round off any dinner.


  • Fruit filling
  • 8 medium cooking apples, washed well, cored and chopped into cubes
  • 2 Tablespoons honey
  • 1 teaspoon lemon juice
  • 1/2 teaspoon ground ginger
  • Crumble
  • 2 cups whole wheat flour
  • 2 teaspoon ground cinnamon
  • 1/2 stick butter
  • 2 cups rolled oats
  • 1 cup unsweetened applesauce


  1. Preheat oven to 350F.
  2. Line a 9 x 13 inch baking pan with foil and grease it lightly. Set aside.
  3. Place the fruit into a large bowl and mash it slightly with a masher.
  4. Stir in the honey, lemon juice and ginger. Set aside.
  5. In another large bowl, sift together the flour and cinnamon.
  6. Cut the butter in with a pastry cutter or two knives, until the mixture resembles coarse bread crumbs.
  7. Add the oats and stir.
  8. Fold in the applesauce and blend well.
  9. Press half of the flour/oat mixture into the prepared pan.
  10. Add all of the fruit mixture on top.
  11. Bake in the oven for about 20 minutes.
  12. Remove from the oven and add the other half of the oat crumble mixture on top, spreading it evenly over the fruit until it is covered.
  13. Bake for another 20 to 25 minutes, or until the topping looks golden brown but not too dark.
  14. Remove from the oven and cool on a wire rack for at least 30 minutes so no one burns their mouth on the hot fruit.
  15. Serve as is, or with whipped cream, or a taste of vanilla ice cream.

Each apple has 13 carbs, for a total of 104 grams, plus 160 for the flour and 140 for the oats. Total net carbs is 404, so determine portion size based on your carb counts for that day. Portion up the rest and freeze.

Fried Banana

Baked or fried banana works well in the opposite way, as a rich hot dessert so satisfying, especially with a dash of maple syrup, that you will not even miss having cake, and you will be getting at least one daily allowance of fruit and a ton of fiber. This will make 6 to 12 servings.


  • 3 tablespoons unsalted butter
  • 6 ripe bananas, peeled, sliced lengthwise and halved
  • 1/4 cup pure maple syrup
  • 1/2 teaspoon ground cinnamon


  1. In a large skillet, melt the butter over medium-low heat.
  2. Add the bananas and cook on both sides for 2 minutes.
  3. Add the maple syrup and stir well.
  4. Turn the bananas again, and cook until it begins to brown and caramelize, about 3 minutes.
  5. Turn and repeat until the bananas are rich and syrupy looking.
  6. Gently lift the bananas from the pan and place 2 to 4 pieces in each person’s serving bowl.
  7. Sprinkle with a dash of cinnamon.
  8. Serve with a tablespoon of pure vanilla ice cream if you wish.

Note: You can freeze any leftovers in a plastic container. Heat in the microwave for 1 to 2 minutes, for a rich, warming dessert.

Each banana has 20 grams of carbs. The maple syrup will add 50 carbs to the entire recipe.