3 minute read
Healthy Eating
sfw | FOODIE Healthy Eating: Apple Pie Bars and Muffins
Story & photos by Ashley Sornsin
It’s finally that time of year when apples are in peak season, ready for picking! Apples are incredibly juicy, crunchy and delicious. Whether or not you’re picking them fresh from a tree or purchasing from the store, apple season is here!
Does the saying ‘an apple a day keeps the Doctor away’ still apply, if the apples are in a bar or muffin?! Asking for a friend…. In all seriousness, these Apple Pie Bars and Apple Muffins are quite healthy and a great way to use apples. Apples have a ton of health benefits, so they become the star in these recipes. Both recipes use all whole food ingredients and no processed sugar, plus they are gluten, dairy and egg free, all while being full of flavor and nutrition! They’re easy to make and perfect for a delicious and healthy snack, dessert or even breakfast that your whole family will love! No one will know they’re actually good for them!
Apple Pie Bars (serves 16)
Crust: • ¾ cup creamy peanut butter • ¼ cup pure maple syrup • 3 Tbsp refined coconut oil (no flavor) • 1 tsp vanilla extract • 1 cup almond flour • ¼ cup coconut flour • 1 tsp cinnamon • ¼ tsp baking soda • ¼ tsp sea salt
Filling: • 3 apples, chopped (approx. 3 cups) • ¼ cup water • 2 Tbsp pure maple syrup • 2 tsp lemon juice • 2 tsp cinnamon • 2 tsp tapioca starch/flour • ½ tsp nutmeg • ¼ tsp sea salt
Directions: Preheat oven to 350° and line an 8x8 baking dish with parchment paper. In a medium saucepan, bring to a boil, apples, water, maple syrup and lemon juice. Allow apples to soften, then remove from heat and add in remaining filling ingredients, then allow to cool. In a separate bowl, combine crust ingredients until dough forms. Press ¾ of dough into pan and bake for 7 minutes. Spread apple mixture over top and add remaining ¼ of dough to top as a crumble. Then continue baking for 25 minutes. Allow to cool and cut into bars.
Apple Muffins (serves 12)
• 1/2 cup honey • 1 flax egg (1 Tbsp ground flax + 2 1/2 Tbsp water) • 1/3 cup unsweetened applesauce • 1 cup almond or other nondairy milk • 1 tsp vanilla extract • 2 1/2 cups oat flour (blend oatmeal to make) • 2 tsp baking powder • 1 tsp cinnamon • 1 apple, chopped (+ more for topping)
Directions: Set oven to 350° and spray a muffin tin with coconut oil. Make flax egg, allow to sit and ‘gel’ for 5 min. Combine other wet ingredients + flax egg. Combine dry ingredients. Add wet to dry and stir together, then stir in chopped apple. Using a cookie scoop, scoop batter into muffin tin. This recipe makes 12 large or 24 mini muffins. Top with additional chopped apple. Bake large for 25-30 min or mini for 12-15 min.
These Apple Pie Bars and Apple Muffins are sure to get rave reviews! Not only are they absolutely delicious, they are also packed with nutritious ingredients, letting you feel good about each bite! These don’t require a lot of prep time and come together quickly, plus they’re great to make ahead of time and freeze for busy mornings when you want to grab something on the go. A delicious Apple Pie Bar or Apple Muffin that not only tastes amazing, but provides your body with nutritious ingredients, makes both of these recipes a win-win! n
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