The apple tart is a classic of home cooking.
The whole-grain apple and cinnamon tart was one of the first mildly sweet desserts I made after trying whole-grain shortcrust pastry without butter and eggs: a light, versatile basic dough, ideal for homemade tarts.
Shortcrust pastry without butter and without eggs
– no butter for concerns about hyperglycemia;
– no eggs for personal taste;
light, easy to work with and completely vegan.
Whole-grain apple and cinnamon tart:
– crumbly base;
– slightly crisp edges;
– with a soft and aromatic filling;
ideal for breakfast and perfect for satisfying a sweet tooth without overdoing it.
- Difficulty: Easy
- Cost: Budget-friendly
- Rest time: 30 Minutes
- Preparation time: 20 Minutes
- Cooking time: 20 Minutes
- Portions: servings for a pastiera tin 9.5 in diameter
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 1 1/4 cups whole durum wheat semolina (whole-grain)
- 2 tsp baking powder
- 2 tbsp coconut sugar (whole or the sweetener you normally use)
- 1 pinch ground cinnamon
- 1/3 cup water
- 3 tbsp sunflower oil
- 1 apple
- to taste lemon juice
- 1 pinch ground cinnamon
- 1 pinch erythritol (powdered or powdered sugar substitute)
Suggested tools
- Bowl
- 1 Spatula silicone
- Measuring glass graduated glass
- Kitchen scale digital
- Spoon scale measuring spoon scale
- Measuring spoons measuring spoons
- 1 Rolling pin
- 1 Pan for pastiera diameter 9.5 in height 1.5 in
Preparation
Guidelines for hyperglycemia | prediabetes and diabetes
– dough based on whole-grain semolina rich in fiber;
– dough with little sugar;
– absence of butter.
More tart apples tend to have a lower glycemic index than sweeter apples.
Eating them with the skin increases fiber intake.
Recommended varieties: green apples or Granny Smith, Gala, Fuji, Annurca.
Pour into a bowl:
– 1 1/4 cups whole-grain semolina;
– 2 tsp sifted baking powder;
– 2 tbsp sifted whole coconut sugar [also add any portion that does not pass through the sieve] or you can replace coconut sugar with the sweetener you usually use [see substitution table in the FAQ];
– a pinch of cinnamon;
and mix with a silicone spatula.Pour into a measuring cup:
– 1/3 cup water;
– 3 tbsp sunflower oil;
and quickly emulsify the liquids with a fork.Pour the liquids into the bowl with the dry ingredients and knead by hand until you obtain an elastic dough.
Form a disk, place it in a freezer bag or wrap it in plastic wrap and let it rest in the refrigerator for at least 30 minutes.
It will be easier to work with.
After 30 minutes, remove the shortcrust disk from the refrigerator.
Apples
Wash the apples thoroughly, keep the skin and slice thinly.
Drizzle generously with lemon juice to prevent browning.Line a pan with baking paper; I usually use a pastiera pan 9.5 in in diameter.
Move the baking paper to the work surface and roll out the shortcrust on the paper [this way you can transfer the base to the pan without breaking it] with the rolling pin until you achieve a thickness of about 3/16–3/8 in.
Trim the edges and transfer the sheet with the shortcrust into the pan, shaping it to the mold.
Prick the base with a fork to avoid air bubbles and to get a crisper result.
Arrange the apple slices on the base, slightly overlapping, in a spiral from the edge toward the center.
With the excess shortcrust, cut shapes to decorate the tart or make cookies.
Re-knead the scraps until the dough is used up.Preheat the oven.
Bake in a convection oven at 356°F for about 15-20 minutes until golden.
Times and temperature may vary depending on the oven, thickness and filling of the tart.Finish with a dusting of cinnamon and/or erythritol powder – zero calories – or powdered sugar.
Your whole-grain apple and cinnamon tart is ready!
Even homemade desserts, though simple in ingredients, should be eaten in moderation.
At breakfast or at the end of a balanced meal rich in fiber and vegetables that slow the absorption of sugars.
Monitor your glycemic response.At breakfast
It has a simple nutritional profile.
I take rusks as a reference and pair it with a protein source such as skim milk or low-fat yogurt to reduce the overall glycemic load and slow carbohydrate absorption, avoiding sudden blood sugar spikes.
Storage, tips and variations
Storage
The tart keeps at room temperature for 2-3 days covered with a cake dome or in a container.
Tips and variations
You can replace cinnamon with vanilla.
You can flavor the shortcrust with lemon or orange zest.
You can add chopped dried fruit to the apples: almonds, walnuts or hazelnuts; pairing with tree nuts slows the rapid absorption of the fruit’s sugars.
You can glaze the apples with a thin layer of jam made only from fruit sugars before baking.
If the apples are very juicy, blind-bake the base for 5-7 minutes or sprinkle the bottom with a thin layer of semolina or preferably whole-grain breadcrumbs.
FAQ – Questions and Answers
Can I use other flours?
Since this is a water-based dough, I recommend not changing the main ingredients to avoid compromising the texture and final result.
To learn more, read the article by clicking on the following link: Semolina and whole-grain flours glycemic index | type 2 diabetes.Can sunflower oil be replaced with extra virgin olive oil?
Extra virgin olive oil has a pronounced aromatic profile that can alter the taste of the dessert.
Sugar and sweeteners
To learn more, read the article by clicking on the following link: Sugar and sweeteners type 2 diabetes.
How much can I eat for breakfast?
The amount depends on your meal plan and the guidance of the professional who follows you.
