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Apple tartlets without gluten, low glycemic index

Here is a recipe I created. It is gluten-free with a low glycemic index. It is therefore perfectly suited for an anti-inflammatory diet (osteoarthritis, autoimmune disease, chronic low-grade inflammation, irritable bowel syndrome, etc.) or as part of a diet to manage insulin resistance ( type II diabetes, polycystic ovary syndrome, overweight, obesity, metabolic syndrome, NASH, etc.). Prepare your taste buds!

To make it, you will need a rolling pin, 1 brush and 3 tartlet molds or a small tart mold, and your little hands! Put on your pastry apron and let's go :-)


Ingredients (For 3 tartlets)

  • 100 g of almond flour

  • 80 g of fresh cheese

  • 2 apples

  • 3 tbsp unsweetened apple compote

  • 1 handful of crushed almonds

  • 100 ml unsweetened almond milk

  • 1 pinch of salt

  • 3 tbsp erythritol

  • Cinnamon

  • Olive oil

Step 1 :

Prepare the dough: beat the fresh cheese and the almond milk to obtain a smooth preparation. Add flour and salt. Form a ball of dough, wrap in film and set aside in the fridge.

Step 2 :

Peel the apples and pass them through a mandolin to obtain regular slices. Mix them with erythritol and cinnamon.

Étape 3 :

Brush the pie pans with olive oil.

Roll out the dough with a rolling pin and place it in your moulds.

Spread 1 tbsp of apple compote in the bottom of each tartlet. Then arrange the apple slices with cinnamon. Sprinkle with crushed almonds and apply with the brush olive oil on the top.

Bake at 180° for 20 to 25 minutes


Cinnamon, and the fibers of almonds and apples reduce the glycemic index of the recipe.

Consuming 1g of cinnamon a day is proven to have an impact on blood sugar management. As for apples, in addition to the fact that they contain interesting fibers for the microbiota, they are also rich in quercetin, an antioxidant flavonoid. Eating an apple a day keeps you away from the doctor forever, cf. our grandparents ;-)

To be enjoyed at snack time to promote the entry of tryptophan into the brain and therefore the formation of serotonin (neurotransmitter to manage satiety) and melatonin (to have a good night).

Bon appétit !

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