Lunch: Crispiest Apple Crisp

Recipe by Chef John Discover the secret ingredient that makes this the crispiest apple crisp ever!

This recipe includes superfoods such as:

Barley, Cinnamon, Lemon, Apples, Nuts

Health benefits of Crispiest Apple Crisp

Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley. Cinnamon is one of the best ingredients that someone with insulin sensitivity can eat. Half a teaspoon of cinnamon per day has been shown to be very effective at normalizing blood sugar levels. Cinnamon contains hydroxychalcone, which is thought to enhance the effects of insulin. It has also been suggested that Cinnamon prevents post-meal blood sugar spikes by slowing the gastric emptying rate - meaning that food digests slowly. (Reference: http://www.ncbi.nlm.nih.gov/pubmed/11506060). Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Apples will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full) Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

5 apples - peeled, cored, quartered, and cut into 1/4-inch slices
1/2 lemon, juiced
1/2 cup all-purpose flour
1/2 cup rolled oats
1/2 cup wheat and barley nugget cereal (such as Grape-Nuts®)
1/2 cup melted butter
1/4 cup white sugar
1/4 cup brown sugar
2 tablespoons butter
1/3 cup brown sugar
1/3 cup white sugar
1/4 teaspoon cinnamon
1 tablespoon water

Instructions

Preheat the oven to 375 degrees F (190 degrees C).
Toss sliced apples with lemon juice to prevent browning.
Mix flour, rolled oats, wheat and barley nugget cereal, melted butter, 1/4 cup white sugar, and 1/4 cup brown sugar together in a large bowl.
Melt 2 tablespoons butter in a large skillet over medium heat. Stir 1/3 cup brown sugar, 1/3 cup white sugar, and cinnamon into melted butter until sugar begins to dissolve, 3 to 4 minutes. Add apples and water; continue cooking and stirring until apples soften and are coated with sauce, 4 to 5 minutes.
Pour apples and sugar mixture into a 2 quart baking dish. Sprinkle topping evenly over the apple filling.
Bake in the preheated oven until the top is browned and the filling is bubbling up around the edges, 25 to 30 minutes. Cool for 10 to 15 minutes.

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