This nutritious apple tarte flambée is not only a real treat, but also wonderfully suited for the luteal phase. The crispy base is made from whole-grain spelt flour and provides complex carbohydrates that keep you full for longer and stabilize your blood sugar levels. Instead of crème fraîche, I use cream cheese – this makes the tarte flambée a little lighter, yet still wonderfully creamy. Sweet apple slices, a (not so) subtle hint of cinnamon, and a touch of vanilla make this tarte flambée a truly comforting dish. This recipe is especially suited for the second half of the cycle, when the body craves nutrient-rich, warming foods. It's quick to make, filling, harmoniously seasoned – and simply tastes comforting!
Inspiration for the Nutritious Apple Tarte Flambée
This recipe is a variation of this apple tarte flambée recipe, which I found online at www.daskochrezept.de I've adapted it to my taste and eating habits and am very happy to share it with you today!
If you have now acquired a taste for apple and cinnamon, I can also recommend you try my simple recipe for Rice Pudding . You can simply top it with apple pieces, apple puree, cinnamon, yogurt or skyr, and nut butter, and you've created another delicious breakfast dish for the luteal phase!
Ceylon cinnamon or cassia cinnamon?
Did you know that there are two different types of cinnamon? There's a distinction between the "original" Ceylon cinnamon and the "Chinese cinnamon" Cassia cinnamon.
Ceylon cinnamon is also known as the "real" or "original" cinnamon and comes from Sri Lanka or southern India. Ceylon cinnamon tastes a little more refined, more aromatic and less spicy because it contains less cinnamaldehyde than cassia cinnamon. Cinnamon is also said to have many health benefits that apply almost exclusively to Ceylon cinnamon. Ceylon cinnamon is rich in antioxidants and thus has an anti-inflammatory effect. There are studies that show that Ceylon cinnamon reduces "bad cholesterol" and increases "good" cholesterol and can therefore improve blood values. Ceylon cinnamon also has a blood sugar stabilizing effect and type 2 diabetics in particular can reduce their blood sugar levels with 0.5 - 2 teaspoons of Ceylon cinnamon a day.
Cassis cinnamon, on the other hand, is much cheaper and is usually used in processed foods. You will also often come across cassis cinnamon on the spice shelf in the supermarket. Cassis cinnamon is produced in southern China and contains a much higher concentration of coumarin. An overdose of coumarin can lead to headaches, nausea and dizziness. Just one teaspoon of cassis cinnamon often reaches the recommended maximum coumarin limit, so cinnamon lovers should be particularly careful about which cinnamon they choose.
Advertisement (Affiliate): For these reasons I prefer to use this Ceylon cinnamon to reap the health benefits and enjoy the aromatic, “real” cinnamon taste.
Nutritious Apple Tarte Flambée in the Luteal Phase
During the luteal phase, many women are particularly plagued by PMS (premenstrual syndrome). Meanwhile, this is the time to take care of yourself, supporting your body with the right nutrients for the subsequent menstrual phase.
During this time, you may experience water retention, digestive problems, mood swings, and even back and abdominal pain. Nutrients that can be particularly helpful during this time include vitamins B1, B6, D, and E, as well as iron, potassium, calcium, magnesium, omega-3 fats, long-chain carbohydrates, progesterone-like phytohormones, antioxidants, and chlorophyll.
I have specifically selected some ingredients for this apple tarte flambée so that their nutrients can support you and your hormone balance during this time:
- Wholegrain Spelt Flour: is rich in vitamins B1, B6 and E and contains potassium, iron, magnesium and, above all, long-chain carbohydrates (to stabilize blood sugar)
- Apples: contain vitamins B1, B6 and E, as well as the minerals potassium, calcium, magnesium and iron, and as a high-fiber fruit they support the excretion of estrogen
- Cinnamon: contains B vitamins, calcium, magnesium and iron and also has a blood sugar stabilizing effect, stimulates the uterine muscles and can thus have an anticonvulsive effect
- Walnuts (optional): contain vitamin E, potassium, magnesium and iron and are especially rich in omega-3 fatty acids
Nutritious Apple Tarte Flambée
With wholegrain spelt flour, creamy cream cheese, and a generous pinch of cinnamon, simple ingredients become a true comfort food. This recipe is not only wonderfully easy, but also perfectly suited for the luteal phase – when the body craves warmth, nutrients, and a little extra love. Bake my apple tarte flambée and enjoy cinnamon-flavored, golden-brown apple slices on a crispy, wholegrain spelt base!
Ingredients:
For the dough:
For the topping:
Instructions:
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Combine the wholemeal spelt flour* (see notes) and salt in a mixing bowl and mix. Then add the liquid ingredients and mix or knead into a smooth dough.
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Place the cream cheese, sugar or sweetener, salt and vanilla extract in a bowl and mix.
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Then roll the dough out into a circle on a floured piece of parchment paper. Try to roll it out as thinly as possible so it will be nice and crispy after baking. Then spread the cream cheese mixture evenly all over it.
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Next, quarter, core, and peel the apples. Then slice them into thin apple slices and top the apple tarte flambée with them. You can also scatter a few walnut pieces on top of the tarte flambée if you like!
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Sprinkle cinnamon over the apple tarte flambée and drizzle with rice syrup. Alternatively, you can also sprinkle cinnamon sugar over the apple tarte flambée.
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Then bake the apple tarte flambée at 350 °F (180 °C) (on circulating air setting) for 15-20 minutes. I like to use the pizza program of my microwave-combo-oven for this. Serve the tarte flambée immediately while still warm.
Nutritional Information
servings 1.33
- Amount per Serving
- Calories 697.5kcal
- % Daily Value *
- Total Fat 19.73g31%
- Potassium 631.5mg19%
- Total Carbohydrate 107.85g36%
- Dietary Fiber 13.88g56%
- Sugars 45.68g
- Protein 19.2g39%
** The daily percentages are based on a 2000 kcal diet. Your daily figures might be higher or lower according to your caloric need.
Remark
*Advertisement (Affiliate): I prefer to use this wholegrain spelt flour from Alnatura because it is ground very finely and does not contain any larger pieces of bran.