Menu Monday: Healthy Apple Dumplings

 

Today is a day that we celebrate the APPLE DUMPLING!

 

Mid September always marks the start of cool, fall weather. And with this change comes one of America’s most favorite past times: apple picking. Apples can be eaten raw on top of a fresh salad, baked inside a delicious treat, sauteed in some sweet honey and cinnamon, or mixed with sliced onions and barbecued on the grill. No matter how you choose to eat your apples, they are without-a-doubt worth celebrating!

Apple dumplings are said to have originated in Pennsylvania where the native Dutch would prepare these tasty pastries using dough wrapped around peeled and sliced apples and filled with cinnamon, sugar and butter. Once prepared, they would then bake the treats in the oven until they were tender, yet crisp. Though these fruit-filled pastries were often eaten as breakfast centuries ago, today they are typically eaten as a dessert.

 

 

Though inarguably delicious, the Dutch missed the mark on making this treat as equally healthy as delicious. So below is my low calorie, apple dumpling recipe that’ll send your taste buds soaring while maintaining healthy levels!

 

Ingredients:

  • 2 tbsp coarsely grated apples

To avoid unwanted insecticides try to purchase organic when possible or support local fruit stands and orchards.

  • 2 tbsp self rising flour
  • ½ tsp baking powder

For those who desire a gluten free option, Wellview Health Registered Dietician Kari Martinez recommends using cornstarch mixed with organic coconut flour instead of self rising flour and baking powder.

  • 2 tsp Stevia

Stevia, unlike sugar is an all-natural sweetener that comes from the leaf of a flowering plant. Bonus-it has ZERO calories.

  • ½ tsp cinnamon
  • 2 tbsp water
  • 2 tbsp maple syrup

Aim to buy Grade B or C USDA certified organic Maple Syrup. Maple syrup is full of antioxidants which has been shown to decrease inflammation and decrease chronic disease. 

 

 

Instructions:

  • Mix the apple with the flour, Stevia, cinnamon and baking powder.
  • Pour the water and maple syrup into a small saucepan and heat until simmering.
  • Using a teaspoon, scoop the apple mixture into three balls.
  • Gently drop the balls into the simmering syrup and cover the pot with a well-fitting lid.
  • Simmer the dumplings over a very low heat for fifteen minutes then serve them with the syrup.

 

In celebration of National Cholesterol Education Month, this treat also has ZERO cholesterol!

 

Recipe adopted from Genius Kitchen.

 

 


 

Click HERE to learn more about the Wellview services available to you. We can’t wait to work with you!

 

 

– CASEY EDMONDS, CHC

Health Advisor  |  

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