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Fitness & Wellness, Sports Nutrition
Recipe of the Month: Whole Grain Apple Pie
November 24, 2017 | by Melissa Kazan

This whole grain apple pie made with whole wheat flour is a great way to enjoy the goodness of traditional apple pie made with good-for-you ingredients. Baking with whole grain is an excellent way to add more whole grains to your day. They are a great source of B-vitamins, fibre and protien.

TIPS FROM YOUR DIETITIAN

If you are new to using whole grain in your home baking, you can try substituting 50% of the all-purpose flour in a recipe with whole grain with no noticeable changes in texture; but if you’re feeling adventurous and want to substitute 100% then make sure to add 2 tsps. of liquids for every 1 cup of whole grain, as whole grains tend to absorb more moisture.

By Fortius Sports RD Melissa Kazan
Learn more about our sport dietitians and book your appointment today!

 

WHAT YOU NEED

Makes eight servings.

For the crust

  • 1 ½ cup whole wheat flour
  • 1 cup rolled oats
  • 2 Tbsps. brown sugar
  • 1 tsp salt
  • ½ cup vegetable oil
  • ½ cup or so of water

For the filling

  • 6 Golden Delicious apples, peeled, cored and cut into 6 even pieces
  • ½ cup honey
  • 3 Tbsps. whole-wheat flour
  • 1 Tbsp. of cinnamon

For the topping

  • ½ cup yogurt
  • 3 Tbsps. maple syrup (adjust to taste)

 

HOW TO MAKE IT

For the crust

  1. Preheat your oven to 350 degrees.
  2. Whisk the flour, rolled oats, brown sugar and salt together in a large bowl. Add the oil and mix well. Add the water and stir just until the mixture comes together. Knead it once or twice to gather up all the dry ingredients. Add a few drops more of water if needed. Divide in half and form into 2 flattened discs. Chill until ready to use.

For the filling

  1. Toss the apples with the honey, flour and cinnamon.
  2. Flour your hands, the work surface, the roller and the dough then roll one pastry disc out into a 12-inch round and fit it into an 8-inch pie plate. You may find it easy to fold the disc into quarters than pick it up and unfold it over the pie plate. Add the apples.
  3. Roll out the other disc into a 12-inch round and place over top of the apples. Trim and seal edges of pie and poke 3 or 4 vent holes into the top of the pie so that steam will be released and not blow out the crust. Place onto the bottom rack of the oven and bake for 1 hour, until crust is golden and juices are bubbling.

For the topping

  1. Whisk the yogurt and maple syrup together and serve with the pie.

NUTRITION HIGHLIGHTS (Makes 8 servings)

  • Total Calories: 420 kcal
  • Fat: 16g
  • Carbs: 68g
  • Fiber: 7g
  • Protein: 6g
  • This recipe is a good source of fibre and Iron.

Recipe adapted from http://www.foodnetwork.ca/recipe/whole-grain-crusted-apple-pie-with-maple-yogurt-topping/8556/