What a winter warmer this crumble is. Sticky, sweet and just utterly YUM.

This crumble is high in fibre, can easily be gluten free (if you use gluten free oats) and gives a fabulous boost of anti-oxidants.

Berries are loaded with vitamins and bioactive compounds such as resveratrol, which powerfully switch on our anti-oxidant producing genes in our body. They have been well researched when it comes to cardiac health benefits as well as their anti-inflammatory effects on the body.

Pears in this dish give a great fibre boost. They also contain two compounds known as lutein and zeaxanthin, which help to keep your vision sharp.

Buckwheat and rolled oats, are both high in fibre and allow for a more release of sugar into our blood, preventing those blood sugar spikes. They also offer a host of vitamins and minerals.

Get a spoon and let’s tuck in!



500g frozen berries
4 pears
1 teaspoon honey
1 ½ teaspoons vanilla powder
1 teaspoon cinnamon


1 cup of buckwheat flour (I simply blended about ½ a cup of dehulled buckwheat)
1 ½ cups rolled oats
½ cup sunflower seeds
1 ½ tablespoons honey
2 tablespoons coconut oil



1 Pre-heat the oven to 180 °C.
2 Slice the pears into small bite-size cubes
3 Place a saucepan on a medium heated stovetop and add the frozen berries, cubed pears, teaspoon of honey, vanilla powder and cinnamon. Leave to simmer for approximately 10- 15 minutes until some of the liquid reduces slightly.
4 Pour the buckwheat flour, oats and sunflower seeds into a separate bowl.
5 Melt the honey and coconut oil together and pour over the dry ingredients. Using a spoon or your hands, mix all the ingredients together allowing them to form a crumb.
6 In a flat ovenproof dish (a pie dish would work), pour the berry and pear mixture. Using your hands evenly spread the crumble over the fruit.
7 Place in the oven to bake for approximately 25-30 minutes: until golden brown.

Nourish yourself to the sunrise.

Cooked with love,
Sunrise by HM

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