This healthy apple tart is vegan gluten free and refined sugar free. Walnuts, dates and apples deliver fiber, omega 3 fats and antioxidants for balanced blood sugar and heart health!!
Looking for a delicious fall dessert to use up some apples? Try this healthy apple tart. It’s vegan, gluten free, refined sugar free, and is a good source of healthy fats.
Healthy Apple Tart
Ingredients:
2½ cups walnuts
1½ cups dates
3 green apples, such as Granny Smith
1/2 tsp cinnamon
1/4 tsp allspice
1/4 tsp ground clove
2 TBS raw honey
½ cup organic apple juice, no sugar added
¼ cup raisins or dried cranberries (optional)
Directions
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Remove pits from dates and chop. Combine walnuts and dates in food processor.
Process until well mixed and ground, but not smooth, about 40 seconds. It should be a coarse texture when done. Press evenly into a 9” tart pan. Set in refrigerator while making the filling.
Slice apples by cutting into quarters. Cut out core and slice crosswise in ¼ inch thick slices.
Place apples in a large skillet with rest of the ingredients and cook for about 10 minutes, stirring frequently on medium heat. Remove apples with a slotted spoon from hot pan to a bowl and cool completely.
Reduce liquid to about half the volume and cool separately. Spread apples evenly over crust.
Brush syrup over apples. Can be served right away or will keep in refrigerator until needed.
Keep tart covered in refrigerator.
Top with a little yogurt or freshly whipped cream if desired.
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Nutritional Benefits
Dates are high in dietary fiber and contain more potassium than bananas. Dates also provide Vitamins A, C and B-Complex, and are rich in magnesium and iron. Naturally alkaline, they can soothe ulcers and sensitive stomachs. Good for anemia, constipation and fatigue.
An Apple a day really does keep the doctor away! A wonderfully beneficial Fall fruit; so many varieties from which to choose. Apples are high in fiber and provide numerous disease-fighting anti-oxidants and phytochemicals such as quercetin, which has anti-inflammatory properties and is great for fighting allergies.
Walnuts are a brain food (just look at their shape!). High in omega-3 essential fatty acid, research claims that walnuts have many potential health benefits ranging from cardiovascular protection to the promotion of better cognitive function to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and inflammatory skin diseases such as eczema and psoriasis. In addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties.
And finally, did you know that cinnamon helps balance blood sugar and lowers cholesterol?
Frequently Asked Questions
Is this apple tart really gluten free and vegan?
Yes. This apple tart uses a crust made from walnuts and dates instead of wheat flour, making it naturally gluten free. The filling includes apples, spices, and apple juice with no butter or refined sugar. It is a plant based dessert suitable for many special diets.
How is the crust made without flour or baking?
The crust is formed by blending raw walnuts and pitted dates in a food processor until sticky and crumbly. The mixture is pressed firmly into a tart pan and chilled to set. Natural walnut oils and date fiber bind the crust without baking.
Why are Granny Smith apples used in this recipe?
Granny Smith apples offer firm texture and bright tart flavor. They hold shape during cooking and balance the natural sweetness from dates and honey. This contrast prevents the tart from tasting overly sweet and keeps the flavor profile fresh and clean.
What health benefits do dates provide in this dessert?
Dates provide natural sweetness along with fiber, potassium, magnesium, and iron. Their fiber supports digestion and helps slow glucose absorption compared to refined sugar. Using whole fruit sweeteners improves nutrient density while maintaining balanced energy.
Are walnuts considered a healthy fat source?
Walnuts contain omega 3 fatty acids that support heart and brain function. They also provide antioxidants such as ellagic acid that may help reduce oxidative stress. Including walnuts in desserts adds healthy fats and plant based protein.
Does cinnamon really help with blood sugar balance?
Cinnamon has been studied for its potential role in supporting insulin sensitivity and stabilizing blood sugar. In this recipe, it adds warm flavor while contributing to more balanced post meal glucose response compared to refined sweets.
How should this apple tart be stored and served?
Store the assembled tart covered in the refrigerator to maintain freshness and texture. It can be served chilled or slightly softened at room temperature. Pair with unsweetened yogurt or whipped cream if desired, depending on dietary preference.
Welcome to my site! I am a holistic nutrition consultant based in California, though I work with clients all over the world. I love houseplants, dogs, snow sports, and music that doesn't suck.
