The fall is here and it is time to bring out our hearty recipes that include some delicious fall foods. One of my favorite ways to make use of the in-season apples is by making apple crisp. Unfortunately, many apple crisp recipes use refined sugars and gluten-containing flours.

Most of us think we need the white flour and white/brown sugar for the recipe to taste great, but this is actually not the case. I am going to share with you my simple, savory gluten free apple crisp recipe that will leave you satisfied without the gluten side effects! In a previous article, I have discussed the benefits of going gluten-free.

Even if you do not have celiac disease, you may benefit from going gluten-free. Non-celiac gluten sensitivity (NCGS) is commonly seen in the clinical setting, and there are now more people with NCGS than those with celiac disease.1 Not sure if you should make the effort to avoid gluten? Try going without it for a few weeks and see how you feel.

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Check out one of my previous articles for the benefits of going gluten-free and even grain-free! Once you taste the goodness of this gluten-free apple crisp dessert, you will see that avoiding gluten does not compromise taste or limit your food possibilities. Rather it opens the doors for even more delicious, healthier foods. Your taste buds and your body will thank you!

Now, let’s get to the good stuff…

gluten free apple crisp recipe-02

Gluten-free apple crisp

Soak grains overnight:

– 2 cups gluten-free oats
– 2 1/2 cups warm filtered water
– 2 Tbsp. fresh lemon juice (juice from about 1 lemon)

Place gluten-free oats in a large glass dish or mason jar and cover with filtered water. Add fresh lemon juice, cover and let soak for 7-24 hours. By soaking the grains, you unleash the phytates contained in the grain. Phytates can inhibit minerals, such as iron and zinc, making them less available.

Note:

Oats are naturally gluten-free; however, they often get contaminated with gluten because they are a rotation crop with gluten-containing grains (i.e., wheat, rye, and barley). They also get processed on the same equipment used for harvesting and processing gluten-containing grains. To play it safe, be sure to buy certified gluten-free oats.

Rest of ingredients:

– 6 medium size apples (Granny Smith or Golden Delicious)
– 2 1/2 tsp. ground cinnamon
– 1/4 tsp. sea salt
– 1/3 cup almond flour
– 4 Tbsp. of butter (grass-fed, if possible)
– 1/3 cup 100% natural maple syrup

Preheat oven to 350 degrees. Grease baking dish with butter. Core and cut the apples into chunks (you can peel them if you want, but I like to leave the skin on for more fiber). Mix the apples with 1 tsp. of the cinnamon and place on the bottom of a 9×13 baking dish. Remove the soaked oats from their container and strain them.

Combine the strained oats with the other 1 1/2 tsp. of cinnamon, sea salt, almond flour, butter, and maple syrup. Make sure the butter is well incorporated. Spread the topping evenly over the apples. Bake for 50-60 minutes.

You are sure to love this gluten-free apple crisp. Enjoy!

Reference

1. Lundin KEA, Alaedini A. Non-celiac gluten sensitivity. Gastrointest Endoscopy Clin N Am. 2012; 22:723-734.

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