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Healthy Autumn Apple Crisp

I made this today and instead of using regular butter, I used the butter alternative I make from coconut milk. That recipe is below the instructions.

3/4 cup plus 1/2 Tbsp 100 Percent Whole Wheat Flour
1/2 cup Brown Sugar
1/2 cup Old-Fashioned Oats
1 tsp Cinnamon
1 stick Cold Butter, in chunks * ( butter alternative below )
1/2 cup Pecans, chopped
2 1/2 lbs. Apples, peeled
1/2 cup Dried Cranberries
1/4 cup Maple Syrup

1. For the topping, put 3/4 cup whole wheat flour, brown sugar, oats, cinnamon, and butter in a food processor and pulse to form moist clusters. Mix in pecans.

2. Cut the apples into 1/2-inch chunks and put them in a buttered 9 1/2 inch, 2-quart pie pan. Add cranberries, maple syrup, and 1/2 Tbsp flour; mix. Scatter on topping. Place pan on a parchment lined baking sheet. ( I used a long pyrex and just sprayed the glass with an olive oil spray ).

3. Bake at 375 F for 40 minutes. Serve warm, at room temperature, or chilled.

Serves 10. Per serving: 300 calories, 45g carbs, 3g protein, 25 mg cholesterol, and 14g fat. * These figures are accurate for regular butter. The fat and cholesterol would be lower with butter alternative.

* ** Butter alternative
3/4 cup coconut milk *
1/2 cup water
2 Tablespoons yellow cornmeal
1/2 teaspoon salt

* May use 1/4 cup unsweetened finely shredded coconut or raw cashew nuts instead of coconut milk, and increase water to 1 1/4 cups. If you have only sweetened coconut, the sugar can be rinsed out with hot water, using a sieve.

1. Place all ingredients in a saucepan and bring to a boil. Simmer 5 minutes.

It should begin to thicken, about the consistency of thin porridge. I’ve learned that this can vary with the cornmeal used, so if it isn’t getting thick, add another teaspoon of cornmeal and cook a few more minutes until it is like thin pancake batter or porridge.

2. Place in blender, cover, can turn on low, then increase to high. Blend for about 1 minute until as smooth as possible. (If using shredded coconut or cashews nuts, blend for 2 minutes.)

3. Pour into a container; cover and chill. It will be runny, but sets up when cold.

This will keep for about 10 days in the refrigerator, but after a few days it gets stiffer. If this happens, just add a bit of water and stir briskly until soft. I like to make a new batch every week. If there is any of the old still remaining, I stir it into a frozen vegetable dish, such as frozen corn.

Makes One Cup

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{ 1 comment… add one }
  • This sounds delicious and a healthier way to curb a sweet tooth without tons of processed white flour, fat & sugar. Healthy Blessings, Barbara Arbster

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