Coconut Apple Crisp
“An Apple a Day Keeps the Doctor Away” probably because apples contain pectin - a polysaccharide that binds to cholesterol in the gastrointestinal tract and slows glucose absorption by trapping carbohydrates. In the large intestine and colon, bacteria in the microbiome feast on the pectin and make short-chain fatty acids, which keep the gut walls intact.
This doesn’t mean that you SHOULD eat apples every day (they are quite high in fructose and not really nutritionally dense enough to warrant their daily consumption) but, when it’s apple-picking season, a treat won’t hurt.
The best apples for crisp are those that hold their shape when cooked: Braebrun, Cortland, Granny Smith or Honeycrisp, e.g.
The typical Apple Crisp is a bed of sugar-dusted peeled apples, topped with a combination of oats, flour, butter, sugar and spices. Translation: It’s a carb-bomb!
This recipe uses flaked coconut and coconut flour mixed with ghee and coconut oil with just a touch of coconut sugar for the topping. Trust me, it does the trick. Make sure to leave the peels on the apples - most of the pectin is in the peel.
10 medium apples, unpeeled, cored and sliced into 1/8” thick wedges
2 1/2 cups sulfite-free unsweetened, flaked coconut
1/4 cup coconut flour
2 Tbsp coconut sugar
3 tsp cinnamon, divided
1/4 tsp nutmeg
1/4 tsp salt
3 Tbsp coconut oil, melted
4 Tbsp ghee, melted, divided
Method: Preheat oven to 350 degrees. Use 1 Tbsp of the melted ghee to grease a 9x13-inch glass baking dish.
Spread apple wedges evenly over bottom of prepared pan.
In a medium bowl, toss together flaked coconut, coconut flour, sugar, cinnamon, nutmeg and salt.
In a small bowl, stir remaining melted ghee and melted coconut oil together. Pour evenly over the top of the coconut mixture. Stir to coat the coconut mixture.
Sprinkle the coconut over top of the apples in the dish.
Bake in centre of oven until apples are fork-tender and topping is golden brown - approximately 20 minutes.