Derval O'Rourke: Start the day with my oaty fruit crumble

Derval O'Rourke's Oaty Fruit Crumble

The clocks went back almost two weeks ago and with that our daylight feels more limited. 

This concept was first introduced as an energy-saving measure and one that would take advantage of natural daylight during the longer days of summer. 

Now that we are in November and the days feel dark it’s easy to see why some people may argue with its effectiveness and how some regions have chosen not to observe daylight savings.

As the adjustment is part of our routine in Ireland I’m focusing on how to give yourself a boost in the darker days.

Have you already noticed yourself spending less time outside, especially in the evening? 

You may want to rethink that and find ways that help you get outside. 

I recently came across a very interesting article from the American Psychology Association called ‘Nurtured by Nature’ which made me think about the importance of being outside in nature during the colder, darker months of the year. 

Let’s look at the five top reasons why it is a great idea to find ways to be outside at this time of the year:

Isolation

This time of year can be quite isolating and lonely for many people which is why it is imperative that you not only make time for, but that you prioritise spending time outside. 

Fresh air has been proven to be beneficial for our health, both physically and mentally, research shows being around green spaces and nature is extremely beneficial for us. 

In addition, you are likely to bump into people and even a quick hello is beneficial to your health.

Connection

A book called The Biophilia Hypothesis which poses the theory that because our ancestors evolved in nature, surrounded by nature and relied on nature for survival, humans today still feel an innate connection to nature. 

Another theory, ‘the stress ~reduction hypothesis’, suggests that spending time in nature triggers a physiological response within us that lowers our stress levels. 

Feeling connected to nature rather than disconnected and immersed in a digital world is so important.

Elevated Cognition

Studies have shown that having green spaces within close proximity to schools has elevated cognitive development in students. 

It helps thinking, exploring and figuring things out. 

Adults who had been assigned housing in areas with more green space had enhanced attentional functioning than those living in areas with less green space.

Rejuvenation

A lot of the research that has been conducted regarding the benefits of spending time in nature has been primarily focused on green spaces. 

However, there is another form of nature that can be just as beneficial for us which are blue spaces. 

Blue spaces are areas that are predominantly covered by water, or are coastal areas adjacent to water. 

According to the article, many people have reported to feel more rejuvenated and left feeling a deeper connection to nature.

A little goes a long way

It’s worth noting that just like exercise, a little is better than nothing. 

This means that even if you don’t live in close proximity to the coast, or waterways, or even a large green park, spending any amount of time everyday outdoors is better than nothing and can help to perk up a tired brain.

Now that the reasons to connect to nature to give yourself a boost are clear let’s look at some of the simplest ways to do this.

Listening

Sounds: waves crashing, crickets, birds, wind can be recuperative and help with performance in cognitive tests and brain function.

Lunchtime

How does your lunchtime look? Can you find a way to get outside during your break and divide up how much of your day is spent indoors? Remember to dress appropriately and ensure you can be seen.

Derval O'Rourke, on a mid-winter walk

Wellness Tip: Utilise your time wisely, try to spend 15 minutes outdoors either before work, during your lunch break or after work. Encourage others to do the same.

Fitness Tip: Keeping your core engaged is not only good for your core, but can help with your posture and back pain!

Oaty Fruit Crumble

recipe by:Derval O'Rourke

A fruity breakfast favourite.

Servings

4

Preparation Time

 5 mins

Cooking Time

 50 mins

Total Time

 55 mins

Course

 Dessert

Ingredients

• 2 cooking apples, peeled, cored and chopped

• 100g mixed frozen berries (blackberries, cherries, blueberries and blackcurrants work well)

• 2 tbsp maple syrup

• 4 tbsp Greek yoghurt, to serve

• For the Topping:

• 50g jumbo porridge oats

• 40g butter, diced

• 50g pecans, roughly chopped

• 25g sunflower seeds

• 25g pumpkin seeds

Method

1. Preheat the oven to 180°C/Gas mark 4.

2. Place the apples and berries in a large pan over a medium heat. Add enough water to just cover the fruit

3. Cook for about 15 minutes, until the fruit is soft.

4. Stir in the maple syrup and set aside

5. Meanwhile make the topping. Place the oats and butter in a large bowl. Use your fingertips to rub the butter into the oats, until the mixture looks like breadcrumbs and mix in the pecans and seeds. Pour the fruit into a large ovenproof dish.

6. Sprinkle the crumble mixture over the fruit.

7. Bake for about 35 minutes, until the crumble is golden and the fruit syrup begins to ooze up the sides of the dish.

8. Spoon the crumble into warmed serving bowls and top with a dollop of Greek yoghurt.