Healthier Apple Crisp

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Apple crisp is a fall favorite, and it can be a healthy one, too. I made this version low in fat by cutting over half of the butter and replacing it with applesauce. This particular recipe makes more of a granola topping, rather than the traditional buttery crust, but it is delicious.

The key to making this recipe good for heartburn is to use mostly red apples (which have a higher pH than green apples and thus are easier on the throat) and throw in one green apple for tartness. I used a mixture of red, green, and tan apples that a friend picked at the orchard and left at my house. I’m not sure where tan apples fall on the spectrum of acidity, but I come across them so rarely that I’m not going to worry about it.

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INGREDIENTS

  • 3 or 4 large Gala apples
  • 1 green apple
  • 1/2 cup sugar
  • 1 tbsp whole-wheat white flour
  • 1 tsp cinnamon
  • dash of nutmeg
  • 1/4 tsp ground ginger
  • pinch of salt
  • 1 1/4 cup rolled oats
  • 1/4 cup whole-wheat white flour
  • 1/4 cup slivered almonds, chopped
  • 1/2 cup dark brown sugar
  • 1/4 tsp baking powder
  • 1/4 tsp baking soda
  • 3 tbsp butter, melted
  • 4 tbsp applesauce
  • 1/4 tsp salt
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DIRECTIONS

  1. Preheat the oven to 350 degrees.
  2. Core and thinly slice the apples, measuring them (about 10 cups) and placing them into a 9 x 13 inch glass baking pan.
  3. Mix the sugar, 1 tbsp flour, spices, and pinch of salt in a medium bowl, and sprinkle the mixture over the apples. Stir to coat.
  4. Combine the oats, 1/4 cup flour, almonds, brown sugar, baking powder, baking soda, melted butter, applesauce, and salt, and use a fork to mix well. Use your fingers to sprinkle the mixture evenly over the apples. 2014-10-09 15.55.25
  5. Bake at 350 degrees for about 45 minutes.
Serves 8. Active time 25 minutes; total time 70 minutes. Adapted from http://allrecipes.com/recipe/healthier-apple-crisp-ii/

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Spiced Apple Breakfast Quinoa

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When I get tired of oatmeal, quinoa is an alternative for quick breakfasts. It’s more expensive, but it has more protein, and the texture is a nice change. The sensation of springy quinoa spheres rolling around on my tongue reminds me of a much-adored childhood treat, Dippin’ Dots.

This recipe could be altered in so many ways. Some people with heartburn are bothered by cinnamon—if that’s the case, ground ginger is equally tasty. I alternate or sometimes mix the two spices for variety. You could also add a handful of nuts for crunch or use dried Turkish apricots or bananas instead of apples.

INGREDIENTS

  • 3/4 cup plain cooked quinoa
  • 1/2 a Gala apple, chopped
  • 1/4 cup unsweetened applesauce
  • 1/4 cup skim or soy milk
  • 1/4 tsp ground ginger or cinnamon
  • pinch of salt
  • 1 tbsp honey

DIRECTIONS

  1. Stir all ingredients together in a bowl. Microwave for 2 minutes or until hot.
  2. Stir well and enjoy!

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Serves 1.