September Special DESSERT

🍂 September Special: Fun Diabetic-Friendly Dessert

Recipe: Baked Cinnamon Apple Crisp Cups

Nothing says September like warm apples and cinnamon! These portion-friendly crisp cups deliver all the cozy flavors of apple pie—without the sugar overload. They’re high in fiber, naturally sweetened, and topped with a crunchy oat-nut crumble.

🍏 Ingredients (Makes 6 cups)

Apple Filling

• 3 medium apples (Granny Smith or Honeycrisp), peeled and diced

• 1 tbsp lemon juice

• 1 tsp cinnamon

• ½ tsp nutmeg

• 1 tbsp monk fruit or stevia (or omit if apples are sweet enough)

Crisp Topping

• ½ cup rolled oats (gluten-free oats if needed)

• ¼ cup almond flour (or oat flour)

• 2 tbsp chopped walnuts or pecans

• 1 tbsp coconut oil or butter, melted

• 1 tbsp sugar-free maple syrup (or honey if preferred)

• ½ tsp cinnamon

👩‍🍳 Instructions

1. Preheat oven to 350°F (175°C). Grease a muffin tin.

2. Toss diced apples with lemon juice, cinnamon, nutmeg, and sweetener. Divide evenly among 6 muffin cups.

3. In a small bowl, mix oats, almond flour, nuts, coconut oil, maple syrup, and cinnamon until crumbly.

4. Sprinkle topping over each apple cup.

5. Bake 20–25 minutes, until apples are tender and topping is golden.

6. Let cool slightly before serving. Optional: add a dollop of unsweetened Greek yogurt for creaminess.

🌱 Gluten-Free Alternative

Use certified gluten-free oats and almond flour to make this recipe 100% gluten-free.

📊 Nutrition Information (per cup)

• Calories: 145

• Carbs: 18g (4g fiber, 14g net carbs)

• Protein: 3g

• Fat: 7g (from nuts & coconut oil)

• Sugar: 8g (all natural from apples, no added sugar)

• Glycemic Index: Moderate-Low

💡 Why It’s Great for Diabetics

• Apples add fiber + natural sweetness without refined sugar.

• Oats and nuts provide complex carbs and healthy fats for steady energy.

• Pre-portioned cups help with portion control.

• Sweetened with monk fruit and sugar-free maple syrup to keep sugar low.

✨ A bite-sized apple crisp that feels like a fall festival in your kitchen—indulgent, cozy, and perfectly portioned for a diabetic-friendly treat!