Baked Apples

Tanya Eisenwasser

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A warm, cozy dessert with simple ingredients.

Prep 10 min

Cook 25 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

For the Apples

• 4 medium apples (such as Honeycrisp or Gala)
• 2 tablespoons coconut oil, melted
• 2 tablespoons pure maple syrup
• 1/4 teaspoon ground ginger
• 1/4 teaspoon ground cardamom
• 1/8 teaspoon vanilla powder
• Pinch of sea salt

For Topping (optional)

• 2 tablespoons coconut flakes
• 2 tablespoons chopped macadamia nuts

Instructions

Prepare the Apples

1. Preheat your oven to 375°F (190°C).
2. Line a baking dish with parchment paper.
3. Wash the apples and cut into 1/2-inch pieces. Leave the skins on for added nutrients.
4. Place the apple pieces in a mixing bowl.

Season and Bake

1. In a small bowl, whisk together the melted coconut oil, maple syrup, ginger, cardamom, vanilla powder, and salt.
2. Pour the spice mixture over the apples and toss to coat evenly.
3. Spread the apples in a single layer in the prepared baking dish.
4. Sprinkle with coconut flakes and macadamia nuts if using.
5. Bake for 20-25 minutes until the apples are tender and lightly caramelized.
6. Serve warm.

Tips & Substitutions

• Keep the skins on. Apple skins contain quercetin, a flavonoid often discussed in the histamine intolerance community for its potential benefits. Leaving the skins on adds fiber and nutrients.
• Cinnamon option. Cinnamon may be a trigger for some people with histamine intolerance. If you tolerate cinnamon, you can add a small pinch alongside or instead of the cardamom. Test your tolerance first.
• Start simple. If you're very sensitive, try the apples with just coconut oil, maple syrup, and salt first. Add spices only if you know you tolerate them.
• Nut alternatives. If you don't tolerate macadamia nuts, try pumpkin seeds or leave the topping off entirely.
• Sweetener options. Maple syrup works well here. You can reduce the amount if you prefer less sweetness, or omit it entirely for the most sensitive.
• Apple varieties. Sweeter apples like Honeycrisp, Gala, or Fuji work best. Tart apples like Granny Smith may need a bit more sweetener.

Why This Works

Fresh apples. Apples are generally considered low histamine and well tolerated. They're also a source of quercetin, particularly in the skin, which is often discussed for its potential mast cell supporting properties. Individual tolerance varies, so start with a small serving if apples are new to you.

No cinnamon by default. While delicious, cinnamon may be a trigger for some sensitive individuals. This recipe uses ginger and cardamom instead, which are often better tolerated. Ginger in particular has been studied for its anti-inflammatory properties.

Coconut oil. Adds moisture and helps the spices coat the apples. Coconut is generally well tolerated on a low histamine diet.

Simple preparation. Baking the apples fresh and eating them right away keeps histamine levels in check. No fermentation, no long storage, just simple whole ingredients.

Storage

Baked apples are best eaten fresh and warm. If you have leftovers, store in an airtight container in the refrigerator and consume within 24 hours. Reheat gently in the oven or microwave.

For those very sensitive to histamine, avoid storing and instead make only what you'll eat in one sitting.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.