Apples!

High in Vitamin C in the form of ascorbic acid making them a powerful source of antioxidants. Apples also contain trace amounts of Potassium which can benefit heart health when consumed in large amounts. Due to their high fibre content and low calories, apples are a perfect weight loss food. Most people can tolerate and digest apples well, however they may cause problems from those suffering from IBS as they contain FODMAPS – a group of fibres that cause digestive symptoms such as gas, bloating or abdominal pain and the fructose in them may upset those who are fructose intolerant.


RECIPES


Apple Oatmeal Cake:

  • ½ cup rolled oats

  • 1 tbsp chia seeds

  • 1 tsp cinnamon

  • 1 tsp maca powder

  • 1 scoop unflavoured protein powder

  • ½ banana

  • 1 apple

  • 1 cup plant milk

  • Toppings

  1. Preheat oven to 180degC or have an air fryer ready at 200degC.

  2. In a medium bowl mash the ½ banana.

  3. Add the remaining ingredients – oats, chia seeds, powders, cinnamon, ½ chopped apple and plant based milk.

  4. Mix well with a fork until everything is combined and a thick batter forms.

  5. Transfer to a small baking dish and top with remaining half apple, cut into thin slices. Use a silicone baking dish if using an air fryer.

  6. Bake until golden on top and a skewer comes out clean – about 20-30mins at 180degC.

  7. Let cool for 5 mins before transferring to a plate and dressing with your favourite toppings!

Loaded Baked Apples:

  • 2 apples

  • ½ - ¼ cup quick oats

  • 1 tbsp flax, ground

  • 1 tsp cinnamon

  • ¼ tsp ground clove

  • ¼ tsp all spice

  • ¼ cup chopped walnuts

  • ¼ - ½ water

  • Molasses (optional)

  1. Preheat oven to 200degC.

  2. Wash apples and slice the top off horizontally.

  3. De-core the apple and discard the core.

  4. Using a spoon, scoop out the apple flesh. Place to the side.

  5. In a small bowl, combine the dry ingredients.

  6. Add water in small doses until the mixture becomes thick.

  7. Add the apple flesh to the oat mixture. Mix well.

  8. Scoop the mixture into the apple shells and press in tight.

  9. Drizzle with molasses (optional) and place the apple lid on top.

  10. Bake for ~40minutes.

  11. Sprinkle with cinnamon before serving warm.

*depending on the size of your apples, you may have some mixture left over.

ENJOY!


Don't forget to tag me on Instagram if you make any of these recipes!


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