I don’t know about you, but I truly believe Fall is really the rebirth season (despite what your high school English teacher taught you). Fall, historically, was the time of harvest. All of the best fruits and vegetables- squashes, persimmons, tubers, pumpkin- are in bounty with the temperate weather, ideal for most produce. The spices that are paired with these picks also warm and soothe the body, reviving it before a cold winter. An icon of fall, in farming and in life, is the apple. Apples are the symbol of bounty, enlightenment, and luck, hence why we give them to teachers. Apples are also delicious and pack a serious nutritional bite. Johnny Appleseed definitely picked the right fruit to spread throughout the US!
An Apple A Day Keeps the Doctor Away
Apples are fruity superheroes, actually. Apples are one of the more caloric friendly fruits so they are favorable for those looking to manage their weight. High in fiber and water, apples can keep you full for hours, especially when eaten with nuts or nut butter. Anyone else have flashbacks to the days on their elementary school playground? The fiber in apples not only curbs hunger, but can also help regulate blood pressure, glucose metabolism, and feeds our gut’s little helpers- our microbiome. The deep color of an apple’s skin signifies it’s phytonutrient potential. Red colors are generally known for animating the liver’s detoxing abilities, as well as stimulating blood flow and improving eyesight. More green colors aid digestion by supporting the production and flow of digestive enzymes and bile, as well as initiate many metabolic processes.
Using Apples
Apples are uber versatile and can be prepared in many ways. Bake your favorite in oats in the morning with cinnamon for a warm and comforting breakfast. Chop Granny Smiths up fresh and toss into salads for a crunch of tart. Roast them with pork for a sweet twist on a roast dinner. They also make great pies *wink wink*. You know what’s better than pie? Pie with nutrient density! A take on the traditional apple pie, this one contains protein, healthy fats, even MORE fiber, and low in insulin spiking sugar so you’ll be full and satisfied.
Since getting into Nutrition, my aim has been to 1. make whole, real food accessible 2. educate people on what a truly nutritious lifestyle is and 3. make comfort foods and traditional favorites healthy and enjoyable. These apple pie bars are a testament to that. Nut-free, refined sugar-free, and gluten-free. They taste like the real thing, bringing you back to the good ol’ days, while providing the nutrients that nature intended to give us during this fall season.
Apple Pie Bars
Equipment
- Food Processor
Ingredients
- 2 Granny Smith Apples diced
- 1 tbsp Pumpkin Pie Spice
- ¼ cup Coconut Oil
- 1 tbsp Coconut Sugar
- 2 Scoops Protein Powder of Choice*
- ½ cup Walnuts
- ½ cup Pecans
- ¼ cup Pumpkin Seeds
- ¼ cup Unsweetened Coconut Shreds
- ¼ cup Flax Seeds
- ¼ cup Maple Syrup
- ⅛ Tsp Flake Sea Salt
Instructions
- 1. Melt coconut oil in a skillet, add pumpkin spice and coconut sugar. Mix and let heat until starting to bubble. Add in apple pieces, mix in skillet to coat with spice sugar mix. Let sit on medium heat until apples are soft
- 2. Place all crust ingredients (walnuts and below) in to a food processor (if not using a food processor, use blender or chop). Set aside 1/4 of the amount to the side for crumble. Press majority of crust into a 8x8 baking pan lined with parchment paper to form about a 1/3” thick crust.
- 3. Once apples are soft, pour into food processor with protein of choice and coconut oil and blend until smooth. Add in vanilla.
- 4. Pour mixture over frozen crust. Top with crumble that was set aside. Store in freezer until ready to serve.
Notes
About the Author
Tatum Guerrero is an aspiring Registered Dietician and (soon-to-be) Certified Nutritional Therapy Consultant. Through her journey of adopting a Paleo lifestyle, Tatum has been able to learn how proper nutrition can heal the mind and body. She hopes to use her credentials to emphasize the importance of whole, real food and make these options more accessible to youth and at-risk groups. You can follow her at RootedTates Instagram, or her website, therootedlife.online.
Interested in eating more healthy?
Listen to our friends over at Wellness Force Radio to learn about how to control food cravings with Robb Wolf:
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