Looking for a delicious fall dessert to use up some apples? Try this healthy apple tart. It’s vegan, gluten free, refined sugar free, and is a good source of healthy fats.
Healthy Apple Tart
2½ cups walnuts
1½ cups dates
3 green apples, such as Granny Smith
1/2 tsp cinnamon
1/4 tsp allspice
1/4 tsp ground clove
2 TBS raw honey
½ cup organic apple juice, no sugar added
¼ cup raisins or dried cranberries (optional)
Remove pits from dates and chop. Combine walnuts and dates in food processor.
Process until well mixed and ground, but not smooth, about 40 seconds. It should be a coarse texture when done. Press evenly into a 9” tart pan. Set in refrigerator while making the filling.
Slice apples by cutting into quarters. Cut out core and slice crosswise in ¼ inch thick slices.
Place apples in a large skillet with rest of the ingredients and cook for about 10 minutes, stirring frequently on medium heat. Remove apples with a slotted spoon from hot pan to a bowl and cool completely.
Reduce liquid to about half the volume and cool separately. Spread apples evenly over crust.
Brush syrup over apples. Can be served right away or will keep in refrigerator until needed.
Keep tart covered in refrigerator.
Top with a little yogurt or freshly whipped cream if desired.
Dates are high in dietary fiber and contain more potassium than bananas. Dates also provide Vitamins A, C and B-Complex, and are rich in magnesium and iron. Naturally alkaline, they can soothe ulcers and sensitive stomachs. Good for anemia, constipation and fatigue.
An Apple a day really does keep the doctor away! A wonderfully beneficial Fall fruit; so many varieties from which to choose. Apples are high in fiber and provide numerous disease-fighting anti-oxidants and phytochemicals such as quercetin, which has anti-inflammatory properties and is great for fighting allergies.
Walnuts are a brain food (just look at their shape!). High in omega-3 essential fatty acid, research claims that walnuts have many potential health benefits ranging from cardiovascular protection to the promotion of better cognitive function to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis. In addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties.
And finally, did you know that cinnamon helps balance blood sugar and lowers cholesterol?
Mary Vance is a Certified Nutrition Consultant and author specializing in digestive health. She combines a science-based approach with natural therapies to rebalance the body. In addition to her 1:1 coaching, she offers courses to help you heal your gut and improve your health. Mary lives in San Francisco and Lake Tahoe in Northern California. Read more about her coaching practice here and her background here.
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