Strawberry Crumble

and Sustainably Attaining Healing + Health

I’ve been reflecting lately on healing and health – how some of us are ‘gifted’ with easy and good health, and easy and quick recovery from running and workouts for most of our lives…and then for some of us, health is a multi-faceted journey, a ‘getting to’ figure out what the nugget(s) of wisdom are underneath the sometimes long periods of pain, struggle, fear, disease, injury…

I certainly don’t have all the answers. But I know that finding and immersing yourself in what brings you joy, eating more foods that still look like they came from the ground/earth, and learning to set aside some of your hurry and worry helps a whole lot in the process.

I could give more details about eating colorful and anti-inflammatory foods, specific nutrients, etc. for sustainable and lasting healing.

But today, I’ll offer encouragement that is a little more abstract. Because finding what makes you feel whole and healthy long-term, what brings you joy and makes you feel like your most authentic self will always be worth pursuing.

If you’re in the thick of your own complicated health journey, don’t give up hope. Focus on finding what brings you joy. See if you can begin by eating your next meal, whatever it is, in a way that makes you grateful for everyone (people and all the other creatures) involved in getting it to you.

Strawberry Crumble
Prep + Cook: 60 minutes | Makes: 4-6 servings

I shared this recipe in a virtual cook-along with a few of my local Oiselle Volée running teammates this week and it was a big hit. It brought so much joy to me, and hopefully them, to share and bake it in community. Everyone loved the little pop of lemon this contains. The addition of the slight hit of acid enhances all the other flavors. This is also a great sweet dessert for individuals who are following a gut-healing dietary pattern. It contains only a little added sugar, which is highly inflammatory and problematic for gut-healing, but lots of flavor. Hope you enjoy!

Filling:
1 pound / 4-6 cups fresh strawberries
2 teaspoons fresh lemon juice
1-2 teaspoons lemon zest
½ teaspoon vanilla extract

Crumble Topping:
1 cup / 100 g rolled oats
⅓ cup / 37 g almond flour or ⅓ cup raw sunflower seeds, ground into a meal
¼ teaspoon salt
½ teaspoon ground ginger
½ teaspoon turmeric
1 teaspoon vanilla extract
¼ cup /55 g coconut oil, ghee, or butter
2-3 tablespoons / 36 g sugar

  1. Preheat the oven to 350°F. Place the berries in a 8 x 8-inch baking dish or similar, and toss with ½ tsp. vanilla, lemon juice and lemon zest.
  2. Prepare the crumble in a separate bowl. Start by mixing oats, almond or sunflower flour, salt, spices, and vanilla.
  3. Then add the coconut oil and sugar. Use a spoon or your hands to mix until combined. With your fingers, crumble the filling evenly over the berries.
  4. Bake in the oven for 30-35 minutes until the fruit juices are bubbling around the edges and the topping is golden brown.

    Notes:
    Change up the berries depending on availability and season. Some berries might require 1-2 Tbs. of maple syrup or sugar added to the filling. If using frozen berries, thaw and drain the excess liquid before using. 
a couple shots of the last batch in the vibrant, bright morning light

Oat + Almond Chocolate Date Cookies

Dropping in quick with a delicious and nutritious treat to share. May, my favorite and birthday month, is whirling by too quick. I want to grasp late-spring and hold on to it for weeks longer. Bury my nose in the spring flowers. But alas, we move and run on.

I’m on for a longish Friday morning run once I hit publish on this recipe share, and will follow it with a full weekend of running before next week’s rest week. I’m all for the higher mileage weeks in spring and summer, and somehow the busy work and life weeks are lining up with the higher mileage running weeks. Not sure if that’s a good thing but it’s nice to have the lighter running weeks also be the lighter work weeks.

It’s some sort of balance anyway.

Related, just a teensy bit, to the running commentary above, I found out this morning that my childhood and teenage riding instructor/coach/mentor passed away in the last couple days. He was 92 and lived a full life of loving, encouraging, teaching, and leaving a lasting impression on so many — horses and kids/people. He will be deeply missed. By me certainly, but also by so many others.

Even though I’ve barely seen him in person the last few years, he is a person I think of often. That’s what happens when we have wonderful mentors. They leave an impression far beyond the period of life when we needed them for riding lessons or whatever it is, and weave their good-life-advice into our minds where it shows up at just the time we need it over the years beyond.

So even though I didn’t run regularly when I worked with him back then, his advice has often shown up in the way I handle a tough run workout or a bad result, and certainly in my work life with how I want the best for those I work with, and wonder about how they’re doing long after I’ve stopped teaching or working with them.

Those impressions that rub off and are pressed in.

Oat + Almond Chocolate Date Cookies, makes 12
These are a delicious quick treat to make and eat. They’re excellent for those who are active and want to enjoy snacks or treats that contribute to optimal athletic recovery rather than take away from it with excess refined sugars and flours. For the same reason, they work well for most when you’d love a sweet treat but are eating a gut healing/therapeutic diet or learning to eat with less processed dessert products. Note these are flour-free but not grain free.
Helpful Notes:
– Grind old-fashioned oats into a smaller texture by pulsing a few times in a food processor or coffee/spice grinder.
– For certified organic and gluten-free oats in the US, my preferred supplier is Edison Grainery.
– If you’re avoiding nuts, use sunflower butter or tahini and grind raw sunflower seeds into a “flour” using a clean coffee grinder.
– Purchase a good-quality dark chocolate bar and chop it into chunks. You’ll taste the difference over purchasing a lower-quality chocolate. For a list of good quality/fair-trade chocolates and which ones are better to avoid, see here.

1/4 cup / 37 g packed pitted dates (about 3 large dates)
3 Tbs. / 45 ml warm water
2 Tbs. / 27 g coconut oil
2 Tbs. /40 ml maple syrup
2 Tbs. / 14 g ground flax seeds
1 tsp. pure vanilla extract
1/2 cup / 128 g almond butter (or another nut/seed butter)
1/2 cup / 50 g quick oats
1/4 cup / 28 g almond flour
3/8 tsp. baking soda
1/8 tsp. salt
1/4 cup / 35 g dark chocolate chunks, (chop a dark chocolate bar until you have 1/4 cup of chunks)

  • Preheat the oven to 350 degrees F. Place the pitted dates and warm water in a food processor or blender and soak for at least 5 minutes.
  • Add the coconut oil and maple syrup to the dates and water and blend until smooth. Then transfer the mixture to a small mixing bowl.
  • Add the ground flax and vanilla, along with the almond butter. Stir until mixed well.
  • Stir in the remaining ingredients until well combined. I haven’t tried it yet, but in enjoying some of this last batch, I’ve decided that just a little finely diced candied ginger added to the mixture would be a truly excellent addition. Try it if you think so too. :)
  • Drop the dough by tablespoons or using a cookie scoop into 12 equal portions on a baking pan and bake for 10-14 minutes, depending on your pan and oven. These will be a little softer at first, but will also stay softer for a few days compared to other drop cookies.
  • Let cool on the pan for a couple minutes before transferring to a cooling rack.

Apple Pie and a fabulous gluten + dairy-free Pastry

I’ve been making apple pie as long as I can remember, a fall / holiday season staple since at least my early teens.

Still, it’s taken all these years of tinkering with filling and pastries to get the combination just right.

I’m not a pie person, per se. I’d take a really dense and elaborate layer cake, a quick bread / loaf cake, or even a muffin over pie most days. But I do like pie and if you’d ask, I’d take apple pie every single time.

We’re at the point in our outdoors / landscaping overhaul that our apple trees are producing this year. So the timing of getting this pie right is pretty special since a good portion of the apples came from one of the trees, a Goldrush variety.

And the pastry, though this version is latticed and rustic, is dreamy to work with, particularly when it comes to being gluten-free. If there’s a downside to it, I’d say it rolls out too well, meaning I can get overly enthusiastic and roll it too thin, knowing I can pick it up and transfer it easily with no breaking or falling apart.

And, after several years of tweaking and testing it out on all sorts of folks that don’t have to avoid gluten or dairy (or any other foods), I can say it meets with approval, and often is favored over the other pastries during the holidays because the flour blend makes for a little more nuanced flavor profile that plain white wheat flour will never have.

Enjoy this one. Fill it with the best and most local apples of the season, or whatever filling you most prefer.

Apple Pie, makes a 9″ pie with double crust
The key to a good apple pie is to use a mixture of at least two different apple varieties, one slightly softer, and one that’s more crisp. I used Goldrush and an unnamed “pie apple” from a local farm and it was delicious.
For the pastry recipe, I’ve listed the preferred flours first, and another option second, depending on availability. It’s important to use a mixture of flours to get the right flavor and texture and many trial versions has lead me to this particular combination and ratio.
For a non-dairy butter, I like Miyoko’s European Style Vegan Butter most. It has the right texture, flavor, and is simple on the ingredient list. If you can tolerate dairy, a nice quality unsalted butter is also a preferred option.


3 pounds assorted apples (about 6-8 cups sliced), peeled and sliced
2 Tbs. fresh lemon juice
2 Tbs. coconut sugar
2 Tbs. maple syrup
2 tsp. arrowroot starch
3 Tbs. sorghum flour
½ tsp. cinnamon
½ tsp. cardamom
1/8 tsp. salt

  1. Preheat oven to 400 degrees F.
  2. Remove the dough from the fridge, unwrap, and place on a lightly floured surface. Roll out the dough into a 12″ circle, dusting the dough lightly with flour as needed, rotating and flipping it to prevent it from sticking. Ease the dough into a 9″ pie pan, fit it into the corners, and trim it to a 1″ overhang.
  3. In a large bowl, toss together apples, lemon juice, sugar, maple syrup, spices, and flour.
  4. Turn the apple mixture into the pie pan.
  5. Roll out the top crust and add atop, making a lattice crust if desired. Fold the overhang of the crust under, and flute the crust by pressing it between the thumb of one hand and the index finger and thumb of the other hand. Freeze it for 20 minutes, then remove and put in the preheated oven to bake.
  6. Bake for 20 minutes at 400 degrees, until the crust begins to turn a golden brown. Then reduce the oven temperature to 350 degrees and bake until browned on top and the juices are bubbling in the center, about 60 to 70 minutes.
  7. Let cool completely on a wire rack before slicing and serving.


Gluten + Dairy-Free Pie Pastry, makes a double crust pastry

160 grams  / 1 cup brown rice or teff flour
70 grams / ½ cup sorghum flour
70 grams / ½ cup buckwheat or millet flour
60 grams / ½ cup arrowroot starch
30 grams  / 3 Tbs. tapioca starch
30 grams / 5 Tbs. finely ground chia seed
1 1/2 Tbs. coconut sugar
1 tsp. sea salt
230 grams/ 16 Tbs. cold, unsalted vegan butter, sliced ¼” thick
12-16 Tbs. ice water
2 tsp. apple cider vinegar

  1. In a large bowl, combine the flours, ground chia seed, sugar, and salt. Scatter the butter pieces on the top, and work in with your fingers until the mixture resembles gravel, with lots of butter chunks the size of large peas.
  2. Stir together 12 tablespoons of the ice water with the apple cider vinegar, and drizzle the mixture into the flour mixture 1 tablespoon at a time, tossing the dough with a rubber spatula to moisten evenly. Add just enough water for the dough to hold together when you give it a squeeze, and add it directly to the dry floury bits that like to hang out on the bottom of the bowl; you may need 12 tablespoons or more of water.
  3. On a lightly floured surface, roll the chilled dough out into a rough square that is about ¼” thick. Fold it in thirds like you’re folding a letter, then roll up from a skinny end into a loose spiral. Gently press to flatten it slightly, and chill for 30 minutes before rolling out. This folding, rolling and chilling technique will yield a flaky, delicious pastry.