Apple "Shortbread" Bars

Apple "Shortbread" Bars

Gluten free, refined sugar free, dairy free, vegan, healthy.

It seems like lately we have been posting a lot of recipes that are more "dessert" type.  This is because I have a lot of people request them, healthier versions of what they like to eat.  Which is fine, at least we can change to better versions of them.  However, what I really promote and teach is increased vegetation sources, so be sure to study well the Food Fx and learn how to increase your body's nourishment to at least 70% plant vegetation sources.  With the crust ingredient options I use below, they are plant based sources, but their functions are Builders.  The apples are Eliminators, but once cooked they become Congestors.  So while this is a healthy bar, it still needs to be functionally balanced.  It's why I don't eat much for baked goods, but it's nice to have every once in a while.   But I like to make these healthy treats, where I can use up apples that are ready to turn and I don't want to waste them. 

The Crust:

1/2 cup coconut oil

1/4 cup ground flax seed

1/4 cup hemp seeds

1/4 cup lupin flour

1/4 cup quinoa flour

1/4 cup gluten free flour blend

dash of salt

Combine together with a fork until it folds into a ball.

Press into an 8 x 8 pan and bake for 10 minutes in a 325° oven. In the meantime, make the filling.

In a food processor bowl, combine 4 apples, peeled and de-seeded.  1 Tablespoon cinnamon, 1 teaspoon cardamom, pinch nutmeg, 1 teaspoon vanilla.

Layer the apple filling onto the baked crust.  


1 cup oatmeal

1 teaspoon cinnamon

dash salt

1 cup pecans

1/4 cup sunbutter


Bake at 325° for 35-40 minutes.  They are crumbly, so try putting them in the fridge to firm up, if desired. 

Why not just a crust made with gluten free flour?  Because it's a Congestor food.  I'm trying to reduce the amount of congestors we eat.  I would prefer them to be Builders, if I'm going to make baked goods.  Keep in mind that baking the apples changes them to Congestor function because they are now a baked altered sugar.  Changing the crust at least gives us Builder rather than the entire bar being a Congestor.  This is a healthy bar, but like everything, you must balance it with proper Eliminator foods to stay in functional balance to the body's needs. 

Lupin flour is one of the worlds richest natural sources of protein.  It is high in fiber, and low on the GI index.  Lupins are also the largest source of natural amino acid arginine which is beneficial to blood vessel, myofascial, and connective tissue.

Hemp hearts and quinoa flour are excellent sources of plant based protein, so your crust becomes a Builder, working FOR your body.  

By the way, the apple filling can be frozen and stored for later.  It is also excellent on spinach salad with glazed pecans.  

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