Apple Crisp Jars!
Everyone knows the public health PSA "An apple a day keeps the doctor away." But is it true?
Apples are a rich source of phytochemicals including flavonoids, which are naturally occurring compounds/phytonutrients found in fruits & vegetables.
When put to the test in randomized controlled trials, it was concluded that the flavonoids in apples improved arterial function and lowered blood pressure, thus lowering the risk of cardiovascular disease with higher apple consumption.
It is important to note that the cardio-protective benefits of apples were found with the individuals who ate the apples WITH the APPLE SKIN due to the higher concentration of phytonutrients in the apple skin. So to get the full benefits of the apple, don't peel it!
We're all in luck because fall is officially here and that means that apples are in season! Stock up!
TIP: When buying apples, I highly recommend buying organic. According to the Environmental Working Group, apples are on the Dirty Dozen list, meaning they are heavily sprayed with pesticides.
One of my favorite fall desserts is apple crisp. And turns out it's super easy to make a healthier version! My recipe is quick & free of refined sugar.
Vegan Apple Crisp Jars
This recipe is so simple to make! First make the apple filling, then bake the oat crisp topping, and combine into individual small jars/bowls.
Time: 30 minutes | Serves 4
Fruit Filling:
5 cups organic sweet tart apples (such as honeycrisp or pink lady), diced
3 Tbsp maple syrup (or to taste depending on how sweet your apples are)
2 tsp cinnamon
1 tsp nutmeg
1/2 tsp cloves
1/4 tsp cardamom
pinch sea salt
2 tsp lemon juice
2 Tbsp arrowroot powder/starch
Topping:
3 Tbsp coconut flour, or all purpose flour (your preference)
2/3 cup rolled oats
4 Tbsp coconut sugar
1/4 tsp sea salt
1 tsp cinnamon
4 Tbsp coconut oil, melted
Instructions:
1. Preheat the oven to 350F degrees.
2. Place all of the filling ingredients except for the flour in a saucepan over medium heat until the apples start to sizzle, then lower heat to medium, cover, and cook until the apples are tender (stirring often) about 10 minutes. Add the arrowroot, and stir until thickened. Remove from heat.
3. To make the topping, combine all ingredients in a bowl and mix together with your hands scrunching together to form small clumps until there are no floury spots left. Spread out on a sheet pan, place in the oven and bake until crunchy, about 15 minutes. Remove from oven and let cool.
4. Spoon the apple filling into jars (ramekins, small bowl, or small mason jars), then top with the crumble topping. Serve!