Baked Cinnamon Apple Wedges
GLUTEN FREE · VEGETARIAN · VEGAN OPTION · NUT FREE OPTION · PALEO
This delicious and nutritious snack could truly not be any simpler to make. It’s a great way to include fruit in your day when perhaps you cannot handle the raw version - peeling and cooking the apple makes it much easier on the gut and so it is better tolerated if you have an aggravated tummy.
This is also a good snack for little ones!
The Ingredients
Apple
Any type of apple will do, but the time that is needed in the over will vary. My preference is for Pink Lady apples, as these soften but still have a bite to them after the 10-15 minutes in the oven. Cooking apples will taste great, but may well disintegrate after 15 minutes! You could try taking them out earlier, or even cutting thicker wedges.
There is nothing wrong with mushy apple, I am quite partial to it in fact, but the purpose of this snack is to be a type of ‘finger food’ and to be able to be dipped in honey or nut butter if you wish.
Apples are very gut-friendly due to their pectin content, which has protective anti-inflammatory properties and is also a source of mucilage (which both nourishes the gut and assists in its healing).
Coconut oil or Ghee
I prefer using ghee for this, as it gives the apples a nice buttery flavour, and adds just a hint of saltiness. However, if you would like the vegan version, then opt for coconut oil (well-softened or melted will be easiest to work with here).
Cinnamon
Apples and cinnamon - a flavour match made in food heaven, no?
Cinnamon is a wonder spice, great for helping to regulate blood sugar (very important for keeping inflammation in check), as well as being a digestive aid.
Raw honey or nut butter (optional)
To make these wedges low-FODMAP, leave out the honey, and only use a small amount of nut butter, if any.
TIPS
Check the apple wedges with a small skewer or toothpick as they cook, to ensure you get the optimum softness:bite ratio for the type of apple you are using.
BAKED CINNAMON APPLE WEDGES
Ingredients
- 1/2 -1 tsp coconut oil or ghee
- ½-1 tsp cinnamon
- Raw honey or nut butter for dipping (optional)
Instructions
- Toss the apple wedges with the coconut oil or ghee and cinnamon in a bowl until well-covered.
- Place the wedges in a small ovenproof dish or on a baking tray lined with parchment and bake for 10-15 minutes, until the apples have softened slightly but are not mushy (they must hold their shape).
- Allow to cool slightly and eat as they are or serve with raw honey/nut butter as a dipping sauce, if desired.
Notes:
· To make the recipe vegan, use coconut oil instead of ghee, and don't use honey for dipping. · For the nut-free version, simply leave out the nut butter.