3 tips for making a runner-friendly fruit crumble

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1. ‘It’s easy to cut sugar by half without affecting the taste of this staple,’ says nutritionist Sian Porter. Start with blueberries, blackberries and raspberries, which are packed with muscle-repairing anthocyanins. Add dried apricots, peaches and figs to boost iron, calcium and fibre. ‘Add a couple of tablespoons of pure fruit juice to sweeten up the mix,’ says Porter. Pour into an ovenproof dish.

2. ‘For a low GI topping, blend equal quantities of oats and wholemeal flour,’ says Porter. Mix in crushed hazelnuts for fibre, Vitamin E, plus potassium, calcium and magnesium, all of which can help lower blood pressure. Studies at Loma Linda University, US, have shown that eating nuts a few times a week lowers artery-clogging LDL cholesterol by 7.4 per cent, cutting your heart-disease risk. Top the fruit with the crumble and bake. 

3. Making custard using powder and milk puts you in nutritional control, says Porter. ‘Heat up skimmed milk with a splash of vanilla essence. For a smooth texture, add some low-fat yoghurt. It’s a good source of protein and calcium, and the healthy bacteria your digestive tract needs to function optimally.’ Heat, stirring until you get a custardy consistency, pour over the crumble and sink into the warm embrace of the ultimate comfort pudding.