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My Autumn Favourite Dessert

Autumn Easy Dessert

I love using seasonal fruit and vegetables through the year and this recipe uses beautiful crisp apples that are at their best in Autumn.

The nuts make this dessert feel more of a treat than a plain apple (though nothing wrong with a plain apple!), and also adds good protein and good fats to prevent blood glucose and insulin from spiking too much.

The cinnamon is also a great Autumnal flavour, though you can (and should) use it through the year to – again – help prevent sugar/insulin spikes.

I usually stay off the syrup, though a little raw honey (added after cooking) will add some good nutrients to the mix.

Ingredients (serves 4):

  • 4 large apples (such as Granny Smith or another crispy apple of your choice)
  • 30 milliliters (2 tablespoons) melted coconut oil
  • 10 grams (2 teaspoons) ground cinnamon
  • 30 grams chopped nuts (walnuts, macadamia, blanched almonds or pecans work well)
  • 30 milliliters (2 tablespoons) maple syrup or raw (unpasteurised) honey (or a sugar-free alternative like monk fruit syrup – NOT an artificial sweetener!)


  • Preheat your oven to 175°C (350°F).
  • Wash the apples, and then core them by removing the seeds and creating a well in the center. You can use an apple corer or a knife for this.
  • In a small bowl, mix together the melted coconut oil and ground cinnamon until well combined.
  • Place the cored apples in a baking dish.
  • Fill each apple’s center with the chopped nuts, dividing them equally among the apples.
  • Drizzle the cinnamon-coconut oil mixture evenly over the apples.
  • Drizzle the maple syrup (or sugar-free syrup) over the top of each apple (if using honey, skip this step as you’ll be adding it after baking)
  • Cover the baking dish with parchment paper.
  • Bake the apples in the preheated oven for about 25-30 minutes or until they are tender but not mushy. The baking time may vary depending on the size and type of apples you use.
  • Remove from the oven, let them cool slightly, and serve warm. Optionally, you can sprinkle extra cinnamon or nuts on top for added flavor and texture.

Enjoy your healthy, gluten-free, dairy-free, and sugar-free  delicious autumn treat!

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Nathalie Sansonetti

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The information on this course is not intended to replace medication or advice from your general practitioner (GP), medical doctor or specialist and is not intended as medical advice. It is intended as a sharing of knowledge and information based on the research and experience of Nathalie Sansonetti and her work as a Nutritional Therapist and Health Coach. N.Sansonetti encourages you to make your own health care decisions based upon your research and in partnership with a qualified health care professional.