December is officially here, and with it comes a wonderful season of gatherings, festive meals, and… sugar. Lots of it. It can feel like an impossible choice between enjoying the festive spirit and staying true to your health goals.
As a Naturopathic Doctor, I’m a firm believer in what I call “mindful indulgence.” This means finding ways to enjoy delicious, comforting treats that are made with whole-food ingredients that nourish your body rather than derail it. This Blood Sugar Balancing Spiced Pear & Almond Crumble is the perfect example. It’s warm, delicious, and festive, but it’s also packed with fiber, healthy fats, and blood-sugar-friendly spices.
The Naturopathic Difference: A Crumble That Cares for Your Hormones
What makes this holiday treat a smarter choice? It’s all about the strategic, whole-food ingredients that work together to support your metabolic health.
1. Natural Sweetness from Pears:
Instead of loading this dessert with refined sugar, we let the pears do the heavy lifting. When baked, pears become wonderfully soft and their natural sweetness intensifies. They also provide valuable fiber, which is our best friend when it comes to blood sugar management.
2. The "Blood Sugar Buffer": Healthy Fats & Protein
This is the most important part! The main reason this crumble is “blood sugar balancing” is because we pair the carbohydrates (from the pears and oats) with generous amounts of healthy fats and protein from the almonds and oats. Fat and protein work to slow down the absorption of sugar into the bloodstream, which helps to prevent the dramatic spike—and subsequent crash—in blood sugar and insulin that a typical dessert causes [1]. This is key to maintaining stable energy and supporting hormone balance.
3. The Power of Cinnamon:
Warming spices do more than just add flavor. Cinnamon, in particular, is a naturopathic superstar. It has been well-studied for its impressive ability to help improve insulin sensitivity and support healthy blood sugar levels, making it the perfect functional ingredient for any healthy treat [2].
The Recipe: Spiced Pear & Almond Crumble
This cozy and fragrant dessert is simple to put together and perfect for a holiday gathering.
- Yields: 6 servings
- Prep time: 15 minutes
- Cook time: 30-35 minutes
Ingredients:
- For the Pear Filling:
- 4-5 ripe BC Pears (like Bosc or Anjou), cored and chopped into 1-inch pieces
- 1 tablespoon lemon juice
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground ginger
- 1 tablespoon maple syrup (optional, only if pears are not very sweet)
- For the Crumble Topping:
- 1 cup rolled oats (choose certified gluten-free if needed)
- 1/2 cup almond flour
- 1/2 cup sliced or slivered almonds
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon sea salt
- 1/4 cup melted coconut oil (or butter)
- 2 tablespoons pure maple syrup
Instructions:
- Preheat your oven to 375°F (190°C).
- Prepare the Filling: In a 9-inch pie dish or 8×8 baking dish, combine the chopped pears, lemon juice, cinnamon, nutmeg, and ginger. Toss to coat evenly and spread in a single layer.
- Prepare the Topping: In a medium bowl, combine all the dry topping ingredients: rolled oats, almond flour, sliced almonds, cinnamon, and sea salt.
- Pour the melted coconut oil and maple syrup over the dry ingredients. Mix with a fork until the mixture is crumbly and holds together when pressed.
- Assemble: Sprinkle the crumble topping evenly over the pear filling.
- Bake: Bake for 30-35 minutes, or until the pears are tender and bubbling, and the crumble topping is golden brown and fragrant.
- Serve: Let it cool for at least 10 minutes before serving. It is delicious on its own or with a dollop of unsweetened coconut yogurt or plain Greek yogurt.
A Mindful Way to Celebrate
This holiday season, I encourage you to embrace mindful indulgence. You can absolutely participate in festive traditions and enjoy delicious food while still honoring your health. This Spiced Pear & Almond Crumble is proof that nourishing, blood-sugar-friendly foods can be just as comforting and celebratory as their processed counterparts.
Warmly,
Dr. Jennifer Luis, ND
Ready to Take Control of Your Metabolic Health?
If you suspect insulin resistance may be contributing to your health concerns, Dr. Jennifer Luis can help you investigate with targeted testing and create a personalized naturopathic plan to restore balance.
References:
- Holesh, J. E., Aslam, S., & Martin, A. (2023). Physiology, Carbohydrates. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing.
- Deyno, S., Eneyew, K., Seyfe, S., Tuyiringire, N., Peter, E. L., Mulopo, J., & Ogwang, P. E. (2019). Efficacy and safety of cinnamon in type 2 diabetes mellitus and pre-diabetes patients: A meta-analysis and meta-regression. Diabetes research and clinical practice, 156, 107815.
