APPLE CRISP PIE WITH COCONUT CREAM [AIP RECIPE]

Can you believe me when I say that apple pie was my Achilles’ heel? Thanksgiving, Christmas, birthdays, and even the most irrelevant tuesdays were excuses sufficient to gorge on that soft crust, skyline or calamity apple mixture. Adding a scoop of vanilla ice cream would have been pure ecstasy.

But sooner or later, my body started to rebel. I understood that the apple pie, being my favourite, wasn’t a dessert per se. There were some drawbacks to it.

At that point, I was introduced to apple crisp pie with coconut cream, which allowed me to indulge in the warming comfort of apple crisp without the unhealthy consequences of real pie.

Today, I will take you through how this piece of dessert goes together with ingredients, nutrition aspects, and guilt-free tricks for this fantastic dessert.

Key Takeaways

• Healthy Fats: Using coconut oil and tiger nut flour offers healthier fats than traditional butter crusts.
• Less Sugar: Maple syrup, in moderation, is a natural sweetener that doesn’t spike blood sugar like processed sugars do.
• Gluten-Free: This recipe is naturally gluten-free and suitable for people with gluten sensitivities, as it uses coconut and tiger nut flour.
• Dairy-Free: Coconut cream provides a creamy, dairy-free topping that’s healthier and just as delicious as whipped cream or ice cream.

The Problem with Traditional Apple Pie

Let’s start by discussing why traditional apple pie isn’t the best option for those who are watching their health.

The Hidden Dangers

Sugar Overload

We may use slightly green apples for their health benefits and add so much sugar that we produce detrimental rather than beneficial apple desserts.

Even the fillings of apple pies tend to have an overload of sugar in the grained form, drastically elevating blood sugar levels, which is detrimental to people on a weight or blood sugar management program.

Fat-Laden Crust

Decorated pies, especially those kept in restaurants, are laced with a thick buttery crust.

Butter is the dominant constituent, and the crust mainly consists of saturated fats that promote the accumulation of cholesterol in the arteries.

Consuming it too often is hazardous to the health of one’s heart.

Nutritional Breakdown: Traditional Apple Pie

Nutrient	Amount Per Slice (Approx.)
Calories	400-500
Sugars	30-40g
Saturated Fat	15g
Cholesterol	50-75mg

So, what’s the solution? Let me introduce you to the healthier cousin: Apple Crisp Pie with Coconut Cream.

Health Benefits of Apple Crisp Pie with Coconut Cream

Now, let’s talk about why this version of apple pie is a big improvement, health-wise.

Coconut Flour and Tiger Nut Flour: The Healthy Swap

Coconut flour and tiger nut flour are both gluten-free, high in fiber, and contain healthy oils that benefit the heart.

Coconut Flour

• High in fibre:It prolongs satiety and assists the digestive process.
• Low-carb: Great for people wishing to lower their carb intake.

Tiger Nut Flour

• Rich in prebiotics: Supports a healthy gut microbiome.
• Good fats: Helps reduce bad cholesterol (LDL) levels.

Coconut Cream: A Dairy-Free Alternative

Recipe: Apple Crisp Pie with Coconut Cream

Let’s get into the recipe for Apple Crisp Pie with Coconut Cream.

Ingredients

For the Filling:

Ingredient	Quantity
Medium-sized apples (peeled, cored, and thinly sliced)	6 apples
Maple syrup	3 tsp (adjust to taste)
Ground cinnamon	1 tsp
Ground ginger	½ tsp
Ground nutmeg	¼ tsp
Lemon juice	1 tsp
Sea salt	Pinch

For the Topping:

• 1 cup of coconut shavings that are free of sweetened
• ½ cup of flour of tiger nuts
• ¼ cup of pre-heated coconut oil
• 2 tsp of syrup made from maple trees
• ½ of a teaspoon of powdered cinnamon
• ¼ cup of cut-up nuts of tigers
• Pinch of salt made from sea

For the Coconut Cream:

• 1 can of tropical coconut milk (around 13.5 ounces), overnight in a chiller
• 1 tsp of syrup made from maple trees
• ½ tsp of vanilla extract which is optional

Step-by-Step Instructions

Preparing the Filling

1. Preheat the oven to 350°F (175°C).
2. Toss the apple slices with maple syrup, lemon juice, cinnamon, ginger, nutmeg, and sea salt until well-coated.
3. Spread the apple mixture in a baking dish, making sure it’s evenly distributed.

Making the Topping

1. In a mixing bowl, combine shredded coconut, tiger nut flour, chopped tiger nuts, melted coconut oil, maple syrup, cinnamon, and sea salt.
2. Mix until the topping is crumbly.
3. Even sprinkle the topping over the apples.

Baking and Coconut Cream

1. Bake for 35-40 minutes or until the topping is golden brown and the apples are tender.
2. While the pie bakes, prepare the coconut cream by scooping the solidified cream from the chilled coconut milk and whipping it with maple syrup and vanilla extract until smooth.
3. Serve the apple crisp warm with a dollop of coconut cream on top.

Nutritional Breakdown: Apple Crisp Pie with Coconut Cream

Here’s a detailed look at the nutritional information for this healthier pie.

Nutritional Breakdown Per Serving

Nutrient	Amount Per Serving
Calories	320
Protein	4g
Fat	24g
Carbohydrates	31g
Fiber	5g
Sugars	19g

Ingredient Nutritional Breakdown

For the Filling

Ingredient	Calories	Protein	Fat	Carbs	Fiber	Sugars
Apples (6 medium)	360	0.6g	0.6g	96g	20g	48g
Maple Syrup (3 tsp)	51	0g	0g	13g	0g	13g
Cinnamon (1 tsp)	6	0g	0g	2g	1g	0g

Health Benefits of Key Ingredients

Apples: The Star of the Show

• Rich in fiber: One of the many benefits of apples is that they have both soluble and non-soluble cellulose, which aids in digestion and regulates diabetes.
• Vitamins and Antioxidants: Apples are full of Vitamin C and other recombinant proteins that help enhance the body’s immune system.

Coconut: Versatile and Nutritious

• MCTs (Medium-Chain Triglycerides): This type of fat is known to stave hunger thereby aiding weight loss or maintenance.
• Improved Cholesterol: Research has shown that coconut products may be useful in raising the “good” movement of high-density lipoprotein or HDL.

Tips for Perfect Apple Crisp Pie

• Preheat the Oven: Avoid making the pie before preheating your oven to 350 degrees Fahrenheit (175 degrees Celsius) to ensure that the pie cooks through and does not take too long to bake.
• Apple Choice: Apples such as Granny Smith would be good since they are stiff and provide the tart you are sourcing for.
• Chill the Coconut Milk: For the right consistency of whipped coconut cream, the coconut milk must be prepped by letting it chill through the night so the cream can float to the top.
• Texture: The cream is further complemented by coconut shavings and tiger nuts, which add a crunchy texture to the topping.

Why Apple Crisp Pie with Coconut Cream is a Great Dessert for Everyone

When having a dinner party or simply craving a pie, it is sure that this pie will kill the cravings without being too bad for the waistlines.

It is gluten-free and dairy-free, and the sugary levels are quite mild compared to apple crisp, the pie that is making it ideal for all health-conscious eaters.

The History of Apple Pie: A Cultural Perspective

A Timeless Classic

Although apple pie is very much accepted as an American heritage dessert, no apple pie “origin” can be established without its parentage within history, despite the evolution it underwent.

Andrew Smith states that apple pies were most probably prepared in the 14th century or earlier in Europe but principally in England.

They typically contained apples, figs, and raisins enclosed in a pie shell.

Apple Pie in American Culture

Regional Variations

Every region in America has its own preference for apple pie. A few examples are as follows: 

New England: Usually includes spices such as nutmeg and cinnamon. 

Midwestern States: Thick crusts are consistent in this area, often incorporating cheddar cheese into the crust for a slightly flavoring.

Southern States: May use sweeter apples and often serve the pie with a scoop of vanilla ice cream or whipped cream.

Ingredient Spotlight: The Benefits of Apples

Choosing the Right Apples

Selecting the perfect apple variety is very important when preparing an apple crisp pie because this factor also has an effect on the final taste. The best apples for the preparation of pies may include any of the following varieties:

• Granny Smith: Its tart taste enhances and complements the sweetness of the topping.
• Honeycrisp: If we talk about the first apple, it is definitely a sweet potato apple which has a nice crisp to it.
• Fuji: Persistent and pulpy to those who would rather opt for a sweet pie.

Nutritional Content of Apples

In addition to their delicious taste, apples are packed with nutrients:

• Vitamin C: Supports the immune system and skin health.
• Potassium: Aids in heart health and regulates blood pressure.
• Antioxidants: Help reduce inflammation and combat oxidative stress.

My Opinion