written by Jessica Tilley
We’ve created this recipe based on the traditional apple pie, with all the familiar flavours, but put a healthy twist on it! Don’t worry though… unless you tell everyone it’s healthy, they’ll never guess. It’s delicious and sweet and the crust is super flakey. Our pie is naturally sweetened with maple syrup and the apples, instead of white processed sugar, so you'll support your blood sugar balance and immune system when eating this dessert.
In this recipe, we use spelt flour for the crust. Spelt flour is better tolerated than wheat flour for those with gluten sensitivities. Although we don't tend to count calories as holistic nutritionists, we think it's interesting that spelt flour is lower in calories (254 vs 728) than white flour, as wel as lower in carbs (52 vs 152) and higher in fiber (8 vs 6).
We also switched out traditional butter for coconut oil, to make this recipe vegan and dairy free. Coconut oil is a great source of healthy fat; it is actually considered saturated fat… but not the kind that is bad for your health. The saturated fat that is found in coconut oil consists of HDL’s (high-density lipoproteins), which convert the bad cholesterol (LDL) into the healthier form of cholesterol. There are also studies that show coconut oil might help to prevent inflammatory diseases such as heart disease and cancer.
Vegan Apple Pie
Preparation time: 45 minutes
Cooking time: 30 minutes
2 cups whole wheat spelt flour
½ tsp sea salt
¼ tsp ground cinnamon
2/3 cup coconut oil, cubed
3 tbsp cold water
1-2 tbsp maple syrup
9 apples, cored and thinly sliced (empires worked well for us)
1 tsp ground cinnamon
2 tbsp whole wheat spelt flour
¼ tsp sea salt
3 tbsp + 1 tsp maple syrup
1 tsp coconut oil
1. In a large bowl, combine the flour, salt and cinnamon. Add the cold, cubed coconut oil into the dry ingredients and combine until the mixture is a crumbly texture.
2. Combine together the water and maple syrup. Make a well in the flour and pour the wet into the dry. Mix until dough comes together.
3 Refrigerate dough while you make the filling
4. Wash the apples. Core and remove the skin from the apples. Using a mandolin, thinly slice the apples.
5. Toss the apples in the cinnamon, flour, salt and 3 tbsp of maple syrup. Set aside while you roll out the dough.
6. Sprinkle flour over your working surface, and the top of the dough.
7. Cut 1/3 of the dough off for the top of the pie. Roll both pieces of dough to be ¼ inch thick. Press the bigger piece into the pie pan and poke holes in the bottom.
8. Fill the crust with the apple-filling, making it as level as possible. Add little chunks of coconut oil and drizzle with 1 tsp of maple syrup. Top with excess dough in any design that is desired.
9. Bake for 25-30 minutes until dough is golden brown.
Axe, J., Dr. (2017, March). 20 Coconut Oil Benefits (#5 is Life-Saving). Retrieved April 06, 2017, from https://draxe.com/coconut-oil-benefits/
D. (2014, November 26). Pumpkin Apple Pie | Minimalist Baker Recipes. Retrieved April 07, 2017, from http://minimalistbaker.com/pumpkin-spiced-apple-pie/
Nutritional info of: Spelt vs White flour. (2012). Retrieved April 06, 2017, from http://skipthepie.org/cereal-grains-and-pasta/spelt-cooked/compared-to/wheat-flour-white-all-purpose-enriched-calcium-fortified/