So fall is finally here! Is it just me or did it feel like it was never coming?! Fall is probably my favorite season because I love the fresh, crisp air AND it’s the season of many of my favorite foods–apples, pomegranates and pumpkins. In honor of apple season, I am bringing you a Pegan Apple Crisp that provides for a nutritious twist to your traditional apple crisp recipe. This pegan recipe is filled with whole, nutritious ingredients and includes very little added sugar. It’s the perfect way to enjoy a sweet treat while also loading up on some nutrient-dense foods like apples, grass-fed ghee, and gluten-free oats.
There’s many reasons that I love apples but one of the main reasons is because I just love apple picking at a local apple orchard. Not only is it super fun but it’s an amazing way to support the local economy, eat sustainably, get outside and optimize your nutrition intake. While it is one of my favorite activities I should disclose that I didn’t make it out to pick apples this year because of eating a ketogenic diet. I decided it would be too tempting to go apple picking and not eat five apples! So instead, I’ve created this Pegan Apple Crisp recipe hoping that I can live vicariously through you all and give you a fun and tasty way to use your freshly picked, local apples!
Rich in Soluble & Insoluble Fiber
Apples are loaded with nutritional benefits but perhaps one of the most unique things about apples is that they are packed with both insoluble and soluble fiber which are key for promoting a healthy gut. I just completed my last module on the GI system for my advanced training with the Institute for Functional Medicine (only took me three years to finish!) and they continuously stressed the importance of adequate fiber intake for digestive and gut health. The fiber in apples helps to feed the short chain fatty acids in the gut which helps with the production of energy in the large intestine. Apples are also rich in phytonutrients which help reduce inflammation and allow for the gut to heal itself. The fiber and phytonutrients that are found in apples have the ability to create a healthier gut environment for us all!
The Pegan Diet
Speaking of gut health, the pegan diet is a way of eating that helps to promote a healthy gut environment by combining the best of the vegan and paleo diet. The term ‘pegan’ was coined by my awesome boss, Dr. Mark Hyman a few years ago when he wrote a blog post about why he eats a pegan diet. The pegan philosophy includes whole foods that are gluten-free and dairy-free, in addition to organic lean meats, beans/lentils, 100% whole gluten-free grains, colorful fruits and vegetables and limited added sugar. This is a low-inflammatory, gut-healthy way of eating that I often recommend as the framework for my clients. So dig into this pegan-friendly apple crisp and share the healthy, delicious love with friends and family at your next outing! And be sure to let me know what you think!
- 2 apples, halved and cored
- 1/2 cup gluten-free oats
- 1/4 cup almond flour
- 1/4 cup brown sugar
- 2 tbsp grass-fed ghee
- Preheat the oven to 350F.
- Place apple halves in a baking dish, with the cored/carved portion facing up.
- In a small bowl mix the oats, almond flour and brown sugar.
- Add this mixture to each of the apple halves until full.
- Top it off with 1/2 tbsp ghee on each apple/oat mixture.
- Place the apples in the oven and bake for 40-45 minutes or until fully soft and cooked.
|Amount Per Serving|
|% Daily Value*|
|Total Fat 12g||18.5%|
|Saturated Fat 4.9g||24.5%|
|Trans Fat 0g|
|Total Carbohydrate 33g||11%|
|Dietary Fiber 3.7g||14.8%|
|Sugars 22.2g (Added Sugar: 9g)|
|Vitamin A||Vitamin C|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.