Are you ready to discover a delicious and healthy recipe with apples? Today I present you my favorite autumn recipe: Apple bread without sugar, but with crunchy nuts and with whole wheat flour.
Do you also have so many apples lying around everywhere right now? Are they getting a little wrinkly and not so crisp anymore?
Perfect!
This is what the ideal apple for baking looks like. Due to the high degree of ripeness, it has a high fructose content and because apples are no longer eaten after a certain lack of crispness anyway, this recipe is just right.
Apple bread without sugar is not only perfect for apples, but also for eating more fruit, nuts and whole grains. By the way, you also fill up your iron stores.
Before we get right to the recipe, let's take a look at the benefits and ingredients.
Table of contents
What's in favor of this apple bread recipe?
There are countless apple bread recipes. At least as many as sand by the sea. But mine is something very special. It satiates for a long time, comes without household sugar and is packed with iron.
Iron Kingdom
I am currently in the process of replenishing my iron stores. Like me, many women know the problem only too well: iron deficiency! Tired, flabby and really knocked out - anyone who has ever had a Iron deficiency hadknows these symptoms.
But I am not alone in this. Very many women feel this way. This is due to our menstrual period. We lose a lot of iron here. With very heavy bleeding, it can be up to 40 mg.
As a woman, we need 15 mg of iron per day. That may sound little. But it is still a relatively large amount. We need to consume iron through our food. And that on a daily basis.
Who is now afraid to eat masses of spinach, I can reassure. There is something much better: juicy apple bread with nuts and dried fruit.
So put the spinach aside, because you can also fill your iron stores well with sweet things.
Today we have a recipe that will really fill up your iron stores - a delicious apple bread with raisins, Cinnamon* and lots of nuts.
This works wonderfully with nuts, seeds and dried fruit. Packed with apples and flour, this makes the best autumn recipe in the world.
Sugar-free
If you reach for ripe fruit, you don't need sugar - that's what my grandma told me. And yes, she was right. Apples are divided into sweet and sour varieties. The sweet varieties include Gala, Golden Delicious, Jonagold, Fuji and many others.
If you have more tart apples instead, then you need to add sweetener. Otherwise, you have a healthy apple bread without sugar, but it does not taste as good.
In such a case, you can simply add a little more raisins to the dough. But also a tablespoon Erythritol* can provide the right sweetness - by the way, Erythritol* has 0 calories! Alternatively you can also Birch sugar* use.
Saturating
Instead of white flour, I use wholemeal flour. It satiates quickly and for a long time. In addition, it prevents cravings. Likewise, the nuts and fruit help you feel full for a long time. The healthy fats from the nuts and the fiber from the dried fruit - that's the perfect combination.
Tip: I prepare more rolls and freeze them. In the evening I take them out of the freezer and have the perfect breakfast in the morning. If you like it warm, you can put the rolls in the microwave for a few seconds.
This recipe is
- rich in iron and calcium
- long satiating
- free from table sugar
- a great way to process surplus apples
- digestive
- easily doable even for baking beginners
What ingredients do I need for the apple rolls?
Before we get right into it, let's take a look at the ingredients. I'll tell you which ones you can substitute if you don't have them on hand and why I chose the ingredients I ended up using.
Apples
Apples ensure that our bread is juicy and sweet. With 0.2 mg of iron per 100 grams, it is not the star among iron suppliers, but apple bread without an apple is simply not possible. 😅
If you want your bread to be really healthy, you should buy the apples for it at the farmers' market. Look for old varieties.
Old apple varieties are smaller, but much healthier and more interesting in taste. Many new varieties are large and sweet, but they lack the balanced, good flavor that makes cakes, strudels and apple bread so special.
My favorites: Jonathan, Gravensteiner, Cox Orange, Boskoop.
If you get a stomach ache after eating apples, you should also try old varieties. They contain polyphenols, which make apples easier to digest. You can tell that a piece of fruit contains a lot of them by cutting the apple. The faster it turns brown, the easier it is to digest.
From newer varieties this "optical flaw" was bred away.
In principle, you can use any apple. Cut out brown parts so as not to affect the taste.
Too many apples? Then try this:
Prunes
Prunes are a great home remedy when the bowels are sluggish. Bioactive plant compounds (anthocyanins) in prunes have a protective effect on blood vessels and the heart. Some experts even say that prunes have anti-cancer effects.
If you're absolutely not a fan of dried plums, you can make them with dates or other dried fruit, such as apricots or figs.
Raisins
Yes, I know: Raisins are not everyone's cup of tea. If you don't like the soft, spongy texture, then cut them up small and you won't notice any more.
If you don't have raisins on hand, try using dried cranberries.
Spices
Cardamom* and Cinnamon* provide the typical taste of apple bread. But a dash of rum is also a must.
I scatter Cinnamon* in quite a few recipes. The powder regulates blood sugar levels and can reduce cravings. Cinnamon* is healthy for the heart and has a positive effect on bad cholesterol levels.
It is also said to help with weight loss because it boosts the metabolism. And for our immune system it also brings benefits because it fights bacteria and fungi.
By the way: Cinnamon* tricks our tongue into thinking it is sweet. Try adding it to cocoa instead of household sugar. This is a great trick to save sweetener. My apple bread without sugar also benefits from this.
Cardamom* is not so widely used, but should not be missing in sweet recipes. Cardamom* promotes digestion, stimulates blood circulation and soothes the gastrointestinal tract.
And on the subject of rum: you can of course leave it out if you want the apple bread to be suitable for children.
Nuts and seeds
I love pumpkin seeds. They are pleasantly nutty, aromatic and bring bite to the apple bread.
But be careful when buying: There are also salted pumpkin seeds - of course, we do not need them now.
With nuts you have the free choice - from walnut, hazelnut, pistachios, peanuts to macadamia and cashew everything is allowed what you like.
Wholemeal flour and oatmeal
I recommend that you use whole spelt flour. Of course, you can also prepare the recipe with whole wheat flour. There are a few peculiarities that you have to keep in mind:
- Whole spelt flour requires more liquid than whole wheat flour. Increase the amount by 5 to 10 percent.
- If you use yeast in a recipe, make sure that whole spelt flour rises and matures faster. You can reduce the amount of yeast by a third. However, I don't use yeast in this recipe, but rather Baking powder*.
Oatmeal is simply great and should be on the menu much more often. They saturate for a long time, provide shiny hair, strong nails and well-groomed skin. Oatmeal prevents cravings and helps to lose weight. Their high fiber content has a very positive effect on digestion.
Recipe: Apple bread without sugar with nuts
Are you ready? Then let's get started. I'm going to present the recipe to you in detail - it's aimed at anyone who rarely bakes or has little experience with apple bread. If you're a baking pro and regularly wield the wooden spoon, you'll find a short version of the recipe at the end of the post.
Here I give you very precise step-by-step instructions, with which the recipe is guaranteed to succeed even beginners.
This recipe makes 5-8 rolls.
Ingredients:
- 75 g prunes
- 500 g finely grated apple with peel
- 100 g raisins
- 1/2 tsp cinnamon
- 1/4 tsp cardamom powder
- 1/16 L rum
- 200 g wholemeal flour
- 50 g oatmeal
- 50 g pumpkin seeds
- 50 g hazelnuts chopped
- 1/2 packet Baking powder* (7 g)
Also: knife, board, 2 bowls, baking tray with baking paper.
Prepare dried fruit
Soak the prunes in lukewarm water for 10 minutes. To do this, take them out of the package, weigh them and then pour water.
To increase the suction effect, you can cover the bowl. Now pour off the water and cut the prunes into small pieces. The finer you cut, the better.
Mix ingredients
Wash the apples and grate them very finely with a vegetable grater. Alternatively, you can use a food processor. It is important that you leave the skin on the apple, because this is where a lot of vitamins and nutrients are hidden.
Mix apples, raisins, dried plums, cinnamon and Cardamom* in a bowl. Knead the ingredients with your hands and pour the rum over them at the end.
Rest apple bread
Now this mixture goes into the refrigerator for 8-12 hours. Cover the bowl well with a lid or cling film so that it does not take on the typical refrigerator smell.
Bake apple bread
Preheat the oven to 170° top-bottom heat.
Weigh flour, oatmeal, pumpkin seeds, hazelnuts and Baking powder*. Stir these ingredients into the apple and rum mixture. This works well with a hand mixer.
You can also knead the ingredients with your hands.
Form 5-8 uniform loaves. Place them spaced apart on the baking sheet and bake for 30-40 minutes (depending on size).
If the apple loaves get too dark, turn the heat down to 160° and cover them with aluminum foil or baking paper. Done!
What ingredients make the apple bread without sugar so rich in iron?
Did you know that raisins are the most iron-rich dried fruit? With 2.3 mg per 100 grams, they replenish our iron stores.
Cardamom* is the most iron-rich food par excellence. There is nothing comparable that contains so much iron. That's why the powder with 100 mg of iron per 100 grams should not be missing in our apple bread.
In the "nuts and seeds" category, pumpkin seeds come out on top. They contain 11.2 mg per 100 grams. We mix them with hazelnuts, which have a protein content of 3.7 mg.
And then there are our beloved oatmeal. They make it to 4.2 mg and thus round off our recipe with a lot of iron.
So you have 6 different sources of iron in one recipe. So that your body can absorb it even better, you combine it best with Vitamin C rich foods. So either a glass of orange juice or simply with fresh blueberries.
Delicious: banana bread without sugar!
Apple bread without sugar with extra iron
Ingredients
- 75 g Prunes
- 500 g finely grated apples with peel
- 100 g Raisins
- 1/2 TL Cinnamon
- 1/4 TL Cardamom powder
- 1/16 L Rum
- 200 g Wholemeal flour
- 50 g Oatmeal
- 50 g Pumpkin seeds
- 50 g Hazelnuts chopped
- 7 g Baking powder
Anleitung
- Soak the prunes in lukewarm water for about 10 minutes. Cut them into small pieces.75 g prunes
- Mix apples, raisins, prunes, cinnamon and cardamom in a bowl. Pour rum over the mix.500 g finely grated apples with peel, 100 g raisins, 1/4 tsp cardamom powder, 1/2 tsp. cinnamon, 1/16 L rum
- Put the bowl with lid in the refrigerator for 12 hours.
- Preheat the oven to 170° top and bottom heat.
- Now add flour, oatmeal, pumpkin seeds, hazelnuts and baking powder to the apple-rum mixture.200 g whole wheat flour, 50 g oatmeal, 50 g pumpkin seeds, 50 g hazelnuts chopped, 7 g baking powder
- Knead the dough with your hands and form 5 loaves.
- Your apple bread needs about 40 minutes in the oven. If it gets too dark, reduce the heat to 160° and cover it with aluminum foil.
Nährwerte
Our conclusion
Apple bread just goes anytime. With this simple recipe you can fill up your nutrient tanks, prevent cravings and use up excess apples. If you've made too much, you can simply freeze the rolls. If you like, you can spread a little butter and honey on the baked rolls.
This recipe is the best proof that apple bread can succeed without sugar and thus lacks nothing. Good luck and enjoy! 🙂
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