Vegan raw apple and walnut bites for autumn

Vegan raw apple and walnut bites as an autumn snack: fresh apple rings with walnut butter, walnuts, Ceylon cinnamon and sea salt – quick, raw and full of flavour.

At a glance

• Serves 2
• Prep time: 10 min
• No cooking needed
• Total time: 10 min
• Calories: 250 kcal per serving
• Protein: 4 g
• Fat: 18 g
• Carbs: 14 g

Ingredients

• 20g chopped walnuts
• 1 red apple
• 50g walnut butter
• 1 pinch of Ceylon cinnamon
• 1 pinch of coarse sea salt

Method

You’ll need: chopping board · knife

1. Wash the apple thoroughly, remove the core and cut it into even rings.
2. Lay the apple rings out on a large plate or board so they're easy to top.
3. Spread each apple ring with walnut butter and smooth the surface.
4. Roughly chop the walnuts and scatter them over the topped apple rings.
5. Finally, sprinkle over the Ceylon cinnamon and coarse sea salt.
6. Serve straight away while the apple is fresh and crisp.

Good to know

Sometimes a snack can just taste good straight away, without much effort. These little bites are crunchy, creamy and just right for chilly autumn days.

Swaps

Walnuts → pecans (milder, a little less bitter, also provides unsaturated fats) Walnut butter → almond butter (more vitamin E, milder flavour, creamy texture) Red apple → green apple (usually a little less sweet, fresher and more tart) Coarse sea salt → a small amount of mineral salt or rock salt (used the same way, often a little milder in flavour)

Allergens

Contains tree nuts (walnuts); whole or large nut pieces are a choking risk for young children, and in pregnancy the ingredients are usually fine unless you have a specific intolerance.

Frequently asked questions

What's special about walnuts compared with other nuts?

Walnuts provide notable amounts of alpha-linolenic acid, a plant-based omega-3 fatty acid. They also bring minerals such as manganese and copper.

Is Ceylon cinnamon really the better choice?

Ceylon cinnamon usually contains much less coumarin than cassia cinnamon. That matters mainly if you eat cinnamon often or in larger amounts.

Does walnut butter provide the same nutrients as whole walnuts?

Basically yes, because it's made from walnuts. Depending on the product, the texture, salt content and oxidation can vary slightly, but the fatty acids and minerals are largely preserved.

Why does a pinch of sea salt suit this snack?

Sea salt adds a contrast in flavour and brings out the sweet and nutty notes. Nutritionally, the difference from other salt is small in such a small amount.

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