Apple crisp is a beloved fall dessert, and with this healthy twist, you can enjoy all the comfort without the guilt. This version is made with whole oats, maple syrup, and cinnamon, using the natural sweetness of apples to keep it light yet flavourful. Leaving the skin on adds extra fibre and nutrients, making this an easy and nutritious treat for Thanksgiving or any cozy day!
Ingredients:
For the filling:
- 6 medium apples (any variety you like; leave the skin on for extra fiber, or peel if preferred), thinly sliced
- 2 tbsp lemon juice
- 1 tsp ground cinnamon
- 1 tsp vanilla extract
- 1-2 tbsp maple syrup (optional, for a bit of extra sweetness)
For the topping:
- 1 ½ cups whole rolled oats
- ½ cup almond flour (or whole wheat flour)
- ½ cup chopped nuts (like walnuts or pecans) – optional, but adds a nice crunch and healthy fats
- ½ tsp ground cinnamon
- ¼ tsp salt
- ⅓ cup butter (or coconut oil for a dairy-free option), melted
- ¼ cup maple syrup
- 1 tsp vanilla extract
- 1 tbsp ground flaxseeds (for extra fibre and omega-3s) – optional
Instructions:
- Preheat your oven to 350°F (175°C). Lightly grease an 8×8-inch baking dish.
- Prepare the apple filling:
- In a large bowl, toss the sliced apples with lemon juice, cinnamon, vanilla extract, and a drizzle of maple syrup (if using). Make sure the apples are evenly coated.
- Spread the apples evenly in the greased baking dish.
- Prepare the topping:
- In another bowl, combine the oats, almond flour (or whole wheat flour), chopped nuts (if using), cinnamon, and salt. Mix until everything is well distributed.
- Pour the melted butter, maple syrup, and vanilla extract over the oat mixture, and stir until it forms a crumbly texture.
- For an extra boost of fibre and nutrients, you can stir in ground flaxseeds at this stage.
- Assemble and bake:
- Sprinkle the oat topping evenly over the apples in the baking dish, making sure to cover them completely.
- Bake in the preheated oven for 35-40 minutes, or until the apples are tender and the topping is golden brown and crispy.
- Serve and enjoy:
- Let the apple crisp cool for a few minutes before serving. Serve warm, on its own, or with a dollop of Greek yogurt or coconut yogurt for an extra creamy, healthy topping.
Why This Apple Crisp is Healthier:
- No refined sugar: The sweetness comes from apples and maple syrup, which is lower on the glycemic index and provides some nutrients like manganese and zinc.
- Whole oats: High in fibre, oats help regulate blood sugar and keep you full longer.
- Butter or coconut oil: Provides healthy fats to make this dessert satisfying.
- Cinnamon: Not only adds warmth and flavour but also helps regulate blood sugar levels.
This healthy apple crisp is the perfect fall dessert—sweet, comforting, and wholesome. It’s easy to make, and since it uses simple, nutritious ingredients, you can feel good about serving it to your family.
Enjoy, and Happy Thanksgiving from all of us at Caven Nutrition!
