American · dessert
Healthy Apple Crisp
Video by How To Cook Smarter on YouTube · Open on YouTube
- Vegan if you leave out the greek yoghurt
- Vegetarian
- Dairy-free if you leave out the greek yoghurt
Contains: Gluten, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.
Mostly apples and oats, sweetened with about 1½ tsp of maple syrup a serve instead of a sugar-and-butter crumble, and each serve gives about 6 g of fibre.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Halve, core and thinly slice the apples. Toss with cinnamon, vanilla, applesauce, cornstarch and the optional maple syrup. 0:41
- Spread in a baking dish, cover with foil and bake at 180 °C (350 °F) for 20 minutes. 1:24
- Meanwhile mix the oats, ground oats, walnuts, cinnamon, maple syrup and coconut oil with a fork. 1:37
- Uncover the apples, stir, scatter the topping over without pressing it down, and bake 20–25 minutes more until golden. 2:03
- Cool 15 minutes and serve with a spoonful of Greek yoghurt (or coconut whipped cream for a vegan version). 2:29
Tip. Any apples work; the cook leaves the skins on for texture and fibre. Coconut whipped cream instead of yoghurt keeps it vegan. It is also good cold from the fridge the next day.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 55%
- Protein 9%
- Fat 36%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 43% of the 34 g of net carbs come from the apples. To cut carbs, try berries instead, or a smaller portion.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High31%
0.5 g a serve, mostly from walnuts (93%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium Source14%
7.8 µg a serve, mostly from rolled oats (71%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Magnesium Source11%
46 mg a serve, mostly from rolled oats (58%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source10%
1.1 mg a serve, mostly from rolled oats (62%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 11
Vitamin C7%
6 mg a serve, mostly from apples (90%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium6%
280 mg a serve, mostly from apples (44%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron6%
1.2 mg a serve, mostly from rolled oats (70%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B126%
0.1 µg a serve, mostly from greek yoghurt (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin B66%
0.1 mg a serve, mostly from apples (42%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Calcium5%
62 mg a serve, mostly from greek yoghurt (36%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Folate4%
17 µg a serve, mostly from rolled oats (35%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K3%
3.6 µg a serve, mostly from apples (72%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E2%
0.4 mg a serve, mostly from apples (58%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A1%
12 µg a serve, mostly from greek yoghurt (67%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D0%
0 µg a serve. Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by How To Cook Smarter; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.