Struggling with blood sugar balance but have a sweet tooth? Take advantage of apples this season to whip up a healthy recipe that uses ingredients that not only taste good, they support your overall health.
I’m always thinking about how to promote great health. Whether it’s creating supplements or skin serums, treating patients, or helping redefine the way you think about food. I created a whole food series about cooking to showcase ingredients that benefit your body when dealing with specific health issues.
Although I reversed my type 2 diabetes as a teenager through changing the way I ate, I still enjoy great tasting food. And who doesn’t love a little sweet treat now and again?
A sweet taste that helps your blood sugar
This recipe takes advantage of whole food ingredients several ways: the delicious tastes and textures as well as the nutrients are especially beneficial for diabetics. I like to say this pie recipe is like a supplement if you are facing diabetes or blood sugar balance issues.
The most important element of this recipe is moderation: you can’t eat the whole thing in one sitting and expect your blood sugar to stay balanced. Portion control is key here.
Healthier ingredients have hidden health benefits
This isn’t a traditional recipe: we’re leaving the skin on the apples, and we’re not using oil in the crust. Research has shown heated oils to have a detrimental effect on your body by producing aldehydes, so we’ve opted to omit the fat in this recipe. The crust will have a more cracker-like texture but still taste delicious.
Let’s get baking!
The ingredients:
For the apple filling:
Sweet varieties with good texture after baking: Honeycrisp, Braeburn, Golden Delicious, Tome, Jonathan or Jonagold varieties are all widely available.
Use organic produce in this recipe: We’re taking advantage of the nutrients in the skin by leaving it on, so organic is best in this recipe.
What makes apples a great fruit for blood sugar balance?
Apples are natural sources of important nutrients the body uses in the energy production cycle.
Chromium: Chromium is a trace mineral and studies show it may help people with glucose issues.
Vanadium: Vanadium is another trace mineral that has been shown to benefit healthy metabolism in individuals with diabetes or glycemic issues.
Pyruvate: Apples are a great source of pyruvate, which has been used to aid in weight loss, reducing inflammation, and potentially boosting the efficiency of your body’s energy production.
Every ingredient has a healthy purpose
Walnuts: A fantastic source of anti inflammatory omega-3 fatty acids. Studies also show walnuts may help reduce cholesterol and triglycerides. Specifically, people with Type 2 diabetes could see a reduced risk for heart disease. Aim for 5 servings of walnuts a week.
Cinnamon: Did you know cinnamon is high in antioxidants? Meta studies suggest it may reduce blood sugar levels.
Apple cider: Unfiltered, and without added sugars. Apple cider offers the same mineral benefits of apples: providing chromium, pyruvate, and vanadium to this dish.
Maple syrup: Use real maple syrup. We choose this sweetener for its antioxidant benefits. Don’t get confused by maple flavored “syrups” which are usually corn syrup and artificial flavors. Get the real stuff.
Simple whole grain ingredients for the crust: whole wheat and salt – this isn’t your typical flaky crust. But the nutty flavor and fiber in whole wheat flour helps your digestion. We don’t use oil because heated oil goes through molecular changes which become toxic to the body, particularly for those with type 2 diabetes.
Arrowroot or whole wheat flour: we don’t recommend cornstarch, but arrowroot works great as a thickener and is worth seeking out. This will help create a thicker filling in the pie. You can also use a little more whole wheat flour to thicken the filling.
Kevin’s apple dessert recipe:
For the pie filling:
8 apples, cored and sliced in ½ inch thick slices
½ teaspoon sea salt
1 1/2 tablespoons cinnamon
1 teaspoon allspice
1 -1 1/2 cups apple cider – unfiltered and no sugar added
1/2 cup walnuts, broken into pieces
3 tablespoons 100% pure maple syrup
2 tablespoons of whole wheat flour or arrowroot powder
For the oil free pie crust:
4 cups whole wheat flour (520 grams) plus more for rolling out the dough
A pinch of salt
1 to 1 ½ cups ice cold water
Directions: Move the oven racks to the center position and preheat oven to 375F. Core and slice apples into ½ – ¼ inch slices. Put into a large pot. Add cinnamon, allspice and salt. Toss gently to distribute spices. Add in walnuts, maple syrup and apple cider. Sprinkle arrowroot or whole wheat flour over apples and stir to combine. Check seasonings and add more cinnamon if needed. Heat pot over low heat to thicken liquids and soften apples, about 10-15 minutes. ( You can skip precooking of the apples if you’re short on time)
Prepare the crust: Add flour and a pinch of salt to a large bowl. Gently add ice cold water, a little at a time, using a wooden spatula to fold the water into the flour. Do not stir vigorously. The idea is to gently incorporate the water while minimizing gluten formation (which can make the dough tough). When the dough begins to stick together, use your hands to press into two disks. Put in the refrigerator to rest for 30 minutes.
Remove the dough from the refrigerator, and place on a floured surface. Using a rolling pin, gently roll one disk of dough into a circle large about 2 inches bigger than your pie pan, rotating frequently to prevent sticking. Roll out to thickness of 1/8 inch. Fold the dough in half, and in half again. Repeat process: roll out into a circle, fold into quarters again. This is adding air pockets to the dough layer which improves its texture. After your second round of folding, roll out to about 2 inches larger than your pie plate. Trim excess away from edges.
Gently lay dough into pie pan. Chill for 10 minutes. Roll out second disk in the same way as the first (see above). Use as a full top for a covered pie or make a lattice pattern by cutting strips.
Remove the pie pan and crust from refrigerator, pour apple filling and any liquid into the pie pan, and add the top crust layer.
Bake on a baking sheet at 375 degrees for about 50 minutes, until juices thicken and apples have softened.
Remove from oven and enjoy!
Note: For health reasons, avoid using disposable aluminum or Teflon pans. Use stainless steel, cast iron, or ceramic pie pans.
Thanks for reading!
