A WFPB (Whole Food Plant-Based) apple pie is a mouthwatering dessert that not only satisfies your sweet tooth but also offers an array of health benefits. Focusing on wholesome, unprocessed, and plant-based ingredients, this apple pie is a guilt-free treat that promotes overall well-being.
The crust of this apple pie is made from wholemeal flour, which retains the bran and germ of the grain, providing a higher content of fibre, vitamins, and minerals compared to refined flour. Fiber promotes digestive health, helps maintain a healthy weight, and supports stable blood sugar levels. Date paste, made from pureed dates, adds natural sweetness to the crust without the need for refined sugars. Dates are a good source of antioxidants and contain minerals like potassium, iron, and magnesium.
Flax eggs, made by combining ground flax seeds with water, serve as a plant-based binder in the crust while providing an excellent source of omega-3 fatty acids. Omega-3s are essential for heart health, brain function, and reducing inflammation in the body.
The filling of this WFPB apple pie consists of fresh, thinly sliced apples, an excellent source of dietary fibre and vitamin C. Apples also contain pectin, a soluble fibre that helps regulate blood sugar levels and supports digestive health. Cinnamon adds a warm and comforting flavour while also providing potential benefits like reducing inflammation, improving blood sugar control, and boasting antioxidant properties. Raisins, another ingredient in the filling, add natural sweetness and contribute healthy carbohydrates, fibre, iron, and vitamins.
For the crumble topping, oats are used, which offer a good amount of dietary fibre, including a soluble fibre called beta-glucan. Beta-glucan has been shown to help lower cholesterol levels and improve heart health. Bananas, mashed and mixed with the oats, add natural sweetness and provide potassium, a crucial mineral for maintaining healthy blood pressure. Cinnamon, apart from enhancing the flavour, may also help regulate blood sugar levels and support healthy digestion. A touch of vanilla extract adds aroma and depth to the crumble. Lastly, instead of refined sugar, this recipe utilizes maple syrup as a sweetener, which contains certain minerals like zinc and manganese.
By using these wholesome, plant-based ingredients in a WFPB apple pie, you’re treating yourself to a dessert that not only satisfies your cravings but also supports your overall health. Enjoy the comforting flavours of cinnamon-spiced apples nestled in a nutrient-dense crust and topped with a nourishing oat crumble.
Plant-Based Apple Pie
Ingredients
CRUST
- 1 cup wholemeal flour
- ½ cup water
- 2 tbsp date paste
- 2 flax eggs See notes
FILLING
- 5 cups apples cored and peeled then cut into ⅛ slices
- 1 cup raisens
- 2 tsp cinnamon
- 2 tbsp cornflour mixed into a ¼ of cold water
CRUMBLE TOP
- 1 cup oats
- 1 med banana
- 1 tsp cinnamon
- 1 tsp vanilla extract
- 1 tbsp maple syrup
Instructions
CRUST
- Preheat over to 180℃ (350℉) and grab a springform round cake tin.
- Place all ingredients, except for only half the water, into a blender.
- Blend on a low speed for two minutes. Add water as you go if the dough is not forming.
- Remove from blender onto a clean surface, if needed kneed the dough to create a large ball.
- Roll out the dough so that it is larger than the cake tin so that the dough covers the bottom and sides.
- Cover the dough in the pan, pressing it to the edges. Prick the bottom of the base with a fork a few times to prevent air bubbles
- Bake the crust for 10 minutes.
- Remove from heat and set aside.
FILLING
- Place all filling ingredients into a large bowl and gently mix. Pour the mix into a saucepan and cook on medium heat for 15 minutes or until the cornflour has thickened and the apple is softening.
- Pour the filling onto the crust and spread evenly. Set aside.
CRUMBLE TOP
- Mash the banana, add all the topping ingredients into a bowl and combine with a fork or your hands to make a crumble.
- Spread the crumble evenly over the pie filling.
- Bake for 30 minutes.
- Enjoy slices with a cashew cream or nice cream.
