The apple tart is a classic of home cooking.
The wholewheat apple and cinnamon tart was one of the first lightly sweet desserts I made after experimenting with wholewheat shortcrust pastry without butter and eggs: a light, versatile base dough, ideal for homemade tarts.
Shortcrust without butter and without eggs
– no butter for considerations about hyperglycemia;
– no eggs by personal preference;
light, easy to work with and completely vegan.
Wholewheat apple and cinnamon tart:
– crumbly at the base;
– slightly crisp at the edges;
– with a soft, fragrant filling;
ideal for breakfast and perfect when you want a sweet treat without overdoing it.
- Difficulty: Easy
- Cost: Budget-friendly
- Rest time: 30 Minutes
- Preparation time: 20 Minutes
- Cooking time: 20 Minutes
- Portions: recipe for a 9.5-inch (24 cm) pastiera pan
- Cooking methods: Electric oven
- Cuisine: Italian
Ingredients
- 1 1/4 cups whole durum semolina (whole durum wheat (about 200 g))
- 2 tsp baking powder (sifted (about 8 g))
- 2 tbsp coconut sugar (whole or the sweetener you normally use)
- 1 pinch ground cinnamon
- 1/3 cup water (about 80 ml)
- 2 2/3 tbsp sunflower seed oil (about 40 ml)
- 1 apple
- as needed lemon juice
- 1 pinch ground cinnamon
- 1 pinch erythritol (powdered or confectioners-style)
Suggested tools
- Ciotola
- 1 Spatula silicone
- Measuring glass graduated glass
- Kitchen scale digital
- Spoon scale teaspoon scale
- Measuring spoons measuring spoons
- 1 Rolling pin
- 1 Pan for pastiera 9.5 in (24 cm) diameter, 1.6 in (4 cm) height
Preparation
Guidelines for hyperglycemia | prediabetes and diabetes
– dough based on whole durum semolina rich in fiber;
– dough with little sugar;
– absence of butter.
Apples generally have a low glycemic index [GI approx. 30–40].
More tart apples tend to have a lower glycemic index compared to sweeter apples.
Eating them with the skin increases fiber intake.
Recommended varieties: green or Granny Smith, Gala, Fuji, Annurca.
Cooking changes the glycemic index of the apple: raw apple GI about 36 with a low glycemic load, cooked apple GI about 65 with a medium glycemic load.
Heat breaks down fibers and makes sugars more available.
This recipe uses a single apple, distributed among servings.
Pour into a bowl:
– 1 1/4 cups whole durum semolina;
– 2 tsp sifted baking powder;
– 2 tbsp sifted coconut sugar (also add any residue from the sieve) or substitute 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;
– 2 2/3 tbsp sunflower seed oil;
and quickly emulsify the liquids with a fork.Pour the liquids into the bowl with the dry ingredients and knead with your hands until you obtain an elastic dough.
Form a disk, place it in a freezer bag or wrap it in cling film 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 on and slice thinly.
Drizzle with plenty of lemon juice to prevent browning.Line a pan with parchment paper; I usually use a 9.5-inch (24 cm) pastiera pan.
Move the parchment to the work surface and roll out the shortcrust on the sheet [this way you can transfer the base into the pan without breaking it] with the rolling pin until you reach a thickness of about 3/16–3/8 in (5–10 mm).
Trim the edges and transfer the sheet with the shortcrust into the pan, shaping it to fit.
Prick the base with a fork to avoid air bubbles and to get a crispier result.
Arrange the apple slices on the base overlapping slightly, in a spiral from the edge to the center.
Use the excess dough to 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 (180°C) 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 confectioners’ sugar.
Your wholewheat apple and cinnamon tart is ready!
Even homemade desserts, despite simple ingredients, should be consumed in moderation.
At breakfast or at the end of a balanced meal rich in fiber and vegetables that slow the absorption of sugars.
Observe your glycemic response.For breakfast
It has a simple nutritional profile.
I compare it to rusks 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 nuts to the apples: almonds, walnuts or hazelnuts; pairing with nuts in shell slows the rapid absorption of the fruit’s sugars.
You can glaze the apples with a thin layer of fruit-only jam before baking.
If the apples are very juicy, pre-bake the base “blind” 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 so as not to compromise the texture and final result.
To explore this topic further read the article by clicking on the following link: Semolina and whole flours glycemic index | type 2 diabetes.Can sunflower seed oil be replaced with extra virgin olive oil?
Extra virgin olive oil has a strong aromatic profile that can alter the taste of the dessert.
Sugar and sweeteners
To explore this topic further read the article by clicking on the following link: Sugar and sweeteners type 2 diabetes.
How much can I eat for breakfast?
The quantity depends on your meal plan and the guidance of the professional who follows you.
