The Best Gluten-Free Apple Crisp

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Real Food, Gluten-Free, Dairy-Free

When I first figured out that I needed to remove gluten from my diet, I wasn’t worried about missing bread. I was worried about missing dessert. I’ve always had a sweet tooth. I was afraid that I’d never taste my favorite desserts again. That hasn’t been the case at all. My fear was unfounded. In truth, I’ve learned to make desserts without gluten, and they are just as satisfying as the desserts in my memory. I developed this gluten-free apple crisp after years of evolution in my kitchen. Let me explain.

“GLUTEN-FREE” IS NOT EQUIVILENT TO “HEALTHY”

When I first became gluten-free, the goal was just to avoid gluten. I had not yet made a jump towards real food. I just knew that gluten made me feel sick. It caused brain fog, headaches, painful bloating, and other GI issues. I wanted to feel better. When your only goal is to replace gluten, the task is not that difficult. A flour like King Arthur’s Measure for Measure Flour allows you to use any recipe you like and just replace the wheat flour with a blend that is mostly rice flour. As I evolved in my kitchen, I began to look for healthier alternatives.

Many paleo bakers rely on almond flour or coconut flour. Both of these, in large quantities, are inflammatory for me personally. (I break out in a rash.) So many of the lovely paleo recipes just don’t work for my needs. I moved on in my search for a flour, healthier than rice flour, but more useful (for me) than almond or coconut flour. I’ve landed on two different flours that I use most frequently: chickpea flour and oat flour.

I’ve grown to love both chickpea flour and oat flour for their health benefits. Both are considered prebiotic foods. That means they act as food for the microbiota living in the colon. They feed the good bacteria in the gut. On average, Americans don’t consume enough prebiotic foods to maintain a balanced microbiome. I like to reach for these two flours because I know they work for me instead of against me. For the topping of this apple crisp, I’ve chosen to use rolled oats and oat flour.

BUT WAIT, THERE’S MORE

As I continued to pursue better health, I found that processed sugar is fuel to inflammation.   I’ve been completely sugar free multiple times now, and I can honestly say that I feel drastically better without sugar. It’s a sneaky little devil, though. Once I allow a little back into my diet, I find that my cravings turn “just a little” into a landslide. Sugar, for me, seems like an all or nothing adventure. For that reason, I like to have an arsenal of desserts that are completely free of processed sugar. I like to have room to indulge without destabilizing my present state of health.

Along with being gluten-free and free of processed sugar, this recipe also has a dairy-free option. For the most part, I tend to avoid dairy unless I’ve chosen to include a high-quality organic, grass-fed item. Typically, I reach for fermented dairy if I’m looking to indulge. As this recipe is written, you can include a bit of high quality butter, or replace the dairy with avocado oil. I almost always make this apple crisp with oil rather than butter.

LET THE NATURAL INGREDIENTS SHINE

I like this recipe for gluten-free apple crisp because it’s simple and quick. It allows room for the natural ingredients to shine. Real food can be really good. There’s no need for a highly processed flour, sugar, or sugar substitute. Keep it simple and let the natural ingredients carry the show.

Chop, peel, and heal!