Apple Walnut Olive Oil Cake

Hello everyone – I’m back!

Does it ever feel great to be back at writing here on my blog. I wish I could tell you that I was off on some exciting adventure during my absence the past few weeks, however I was instead merely sucked into the oblivion that is marking and writing up my masters thesis. Fortunately, that’s nearly all done now so I can get back to doing what I love – sharing healthy recipes and wellness tips with all of you!

As it’s the holiday weekend and sweets are a mainstay for times such as these, I was looking for a healthier option for dessert. The original recipe for the one I’ll be sharing with you today came from the February 2016 issue of “alive” – Canada’s natural health and wellness magazine. My version is slightly different from the original with respect to the ingredients I’ve used, but it’s nonetheless absolutely delicious!

I always get excited when I give a recipe “experiment” a try for the first time and am pleasantly surprised to find that it’s turned out wonderfully. This was the case for my Apple Walnut Olive Oil Cake. For this recipe, olive oil replaces traditional butter to give you a boost of healthy fats. I get my olive oil from the Pristine Olive Tasting Bar in London and the one I used for this particular recipe was their “Picholine” olive oil.

Apple Walnut EVOO cake 2
Healthy Apple Walnut Olive Oil Cake

I used apples for this recipe as I had some on hand, but you can sub in pears or other seasonal fruits you enjoy as well. I replaced regular flour with a combination of gluten free brown rice and coconut flours, sugar with raw local honey from Clovermead Apiaries, and dairy milk with Silks original unsweetened coconut milk. The top is garnished with apple slices, walnuts, and a pinch of granulated maple syrup sugar (I didn’t even know that was a thing until recently) that my wonderfully thoughtful mom brought home for me the other week. The result: a healthy gluten and dairy free cake that’s both savory and sweet.

maple syrup sugar
Granulated Maple Syrup Sugar

Here you’ll find ingredient measurements for both a smaller sized cake (6 x 2″), which serves about 2 people, as well as a large cake (13 x 9 x 2″). As always, do try to use fresh, local, organic ingredients when possible to obtain optimal health benefits.

Apple Walnut Olive Oil Cake

Ingredients (small cake):

  • 1 apple (1/4 sliced to garnish top; 3/4 peeled and chopped)
  • 3 Tbsp brown rice flour
  • 3 Tbsp coconut flour
  • 1/8 tsp dried thyme (or 1/2 tsp fresh thyme)
  • 1/4 tsp cinnamon
  • 1/4 tsp baking powder
  • 1 egg
  • 4 Tbsp olive oil (high quality)
  • 2 Tbsp unsweetened coconut milk
  • 2 Tbsp raw honey
  • 1 Tbsp walnuts (or pecans)
  • pinch of granulated maple syrup sugar (optional)

Method:

  • Set the oven to 350*F. Grease baking dish with olive oil and set aside.
  • In a bowl combine flours, thyme, cinnamon, and baking powder, stirring gently to combine. Set aside.
  • In a separate bowl combine olive oil and coconut milk, using a whisk to mix thoroughly. Add in egg, then honey, whisking thoroughly to combine.
  • Slowly pour the dry mixture into the wet mixture, whisking to combine, until batter is smooth with no chunks. Gently fold in apple chunks and walnuts.
  • Pour the mixture into your baking dish, gently smoothing out the top. Garnish with apple slices and walnuts, and a pinch of the granulated maple syrup sugar if desired.
  • Bake for approximately 50 minutes to 1 hour, or until the top is golden brown. Allow to cool for at least 15 minutes before serving.
  • Smile, think of one thing for which you are grateful, and enjoy! 🙂
Apple Walnut EVOO cake
Delicious and Healthy Apple Walnut Olive Oil Cake

Ingredients (large cake):

  • 2 apples (1 cut into slices for top; 1 peeled and cubed)
  • 1 1/4 cups brown rice flour
  • 1 cup coconut flour
  • 1/2 tsp dried thyme (or 1 Tbsp fresh thyme)
  • 1 tsp cinnamon
  • 1 tsp baking powder
  • 2 eggs
  • 3/4 cup high quality olive oil
  • 1/2 cup unsweetened coconut milk
  • 1/3 cup raw honey
  • 1/4 cup walnuts (or pecans)
  • 1 tsp granulated maple syrup sugar (optional)

Method: Same as above

I hope that you’ll enjoy this delicious and healthy treat as much as we did!

Wishing you health and happiness!

xo Julie

Apple Pecan Maple Crumble

Hello wonderful folks!

I hope your week has been off to an awesome start! I’ve been trying to finish the manuscript I’m writing which is due by months end for presentation of my research findings in a scientific journal. While I’m looking forward to hopefully having my paper accepted and published, it certainly is a LOT of writing and I’ve had to put extra effort into staying focused.

Keeping on track with my fitness program and healthy eating has also been a little more challenging given the circumstances, but I’m almost there and looking forward to having this manuscript finished and submitted. As for the follow up post on my last piece in which I discussed my personal journey with depression, it’s a coming soon 🙂

The science behind depression is pretty complex and it’s a topic I feel deserves considerable attention. I’ll be doing my best to communicate the scientific information in such a way that makes it approachable and clear. I’m excited to have the opportunity to share such information about depression with you as I feel knowledge helps one to develop awareness and understanding, which fosters acceptance, and counters the stigma that tends to be associated with many forms of mental illness, including depression. So please stay tuned for that post.

Okay, lets talk about food! I don’t know about you, but when I’m under pressure and feeling a little stressed I tend to crave sweet treats. Unfortunately, as I’ve discussed before sugar does some pretty bad things to the body and mind (you can learn more on the specifics of this here), so finding a balance between satisfying my sweet cravings and keeping things healthy has been my focus.

While experimenting in the kitchen the other night, I happened to come up with a pretty darn tasty treat that also so happens to be reasonably healthy, and both gluten and diary free: Apple Pecan Maple Crumble!

Apple Pecan maple crisp 1
Apple Pecan Maple Crumble

This yummy treat is quick and simple to make, and reasonably healthy for a dessert. Real maple syrup replaces the traditional granulated sugar that most dessert recipes call for, or if you prefer honey can be used instead. It should be noted that maple syrup, while a healthier alternative to granulated processed sugar, still contains a considerable amount of sugar which is why it’s best consumed only in moderation. More information regarding the nutritional components of maple syrup can be found from this article published by Authority Nutrition.

So, how does one make this gloriously delicious dessert, you may be wondering? Well… let me tell you! As always, please try to use fresh, local, organic ingredients when possible. This recipe makes about two smaller portions, or one large one.

Ingredients:

For the bottom…

  • 1 large apple, peeled, cored, and chopped into small chunks
  • 2 Tbsp dried dates, coarsely chopped (or raisins)
  • 1/4 tsp nutmeg
  • 1/4 tsp cinnamon
  • 1 Tbsp real maple syrup

For the topping…

  • 3 Tbsp gluten free oats (or regular if you prefer)
  • 1 Tbsp ground flax seed
  • 1 Tbsp coconut flour
  • 1/2 tsp cinnamon
  • 2 Tbsp coconut oil, melted
  • 2 Tbsp real maple syrup
  • 2 Tbsp pecans, chopped
  • 1 Tbsp coconut, shredded and unsweetened (optional)

Method:

  • Grease two small (or one medium sized) oven safe ramekins with coconut or olive oil.
  • For the bottom layer, combine all ingredients in a bowl and toss gently to combine apples and dates with the spices and maple syrup. Pour mixture into greased baking dish.
  • In another bowl mix oats, ground flax seed, coconut flour, and cinnamon together. Add in melted coconut oil, then maple syrup. Stir with a fork until mixture is thoroughly combined and forms a crumbly consistency. Stir in pecans.
  • Top the bottom apple layer with the crumble mixture. Sprinkle with unsweetened, shredded coconut if you like.
  • Bake uncovered in the oven at 375 degrees Fahrenheit for 25 to 30 minutes, or until the top is golden brown (note: time may vary due to differences in individual oven temperatures, so keep an eye on it and adjust timing accordingly). Allow to cool for 10 to 15 minutes before serving.
  • Pause to think of one thing you’re grateful for, then smile and enjoy! 🙂
Apple pecan crisp 2
Yummy Apple Maple Pecan Crumble

Well folks, I hope you enjoy this tasty treat as much as I do. This healthier alternative to traditional fruit crumble recipes is quick and easy to prepare, and aside from the extra sugar from the real maple syrup, it’s nutritious too! This is also a great one for anyone having digestive motility issues, such as constipation, as the ground flax seed and coconut flour are very high in fiber, which helps to move things along the GI tract and promotes gut health.

Wishing you all a wonderfully happy and healthy week!

xo Julie