Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Whole-Grain Apple Strudel
- Ingredients
- 5 ozs very fine Whole wheat flour
- 5 ozs Pastry flour (plus more for dusting)
- 2 Tbsps Canola oil (plus more for coating dough)
- salt
- 4 Tbsps dried Cranberry
- 4 tart Apple
- 3 ozs whole wheat cracker
- 1 lemon
- 4 Tbsps cane sugar
- 3 ozs slivered almonds
- 1 tsp ground cinnamon
- 4 ozs butter
- powdered sugar (to taste)
Sift both flours into a bowl and mix with the oil, a generous pinch of salt and 3/4 cup warm water. Knead until smooth with the dough hook of a hand mixer.
Shape dough into a ball. Coat with a little oil and wrap in plastic wrap. Let rest at room temperature for 1 hour.
Soak cranberries in a small bowl of warm water for 10 minutes and then drain.
Peel the apples, cut into quarters and remove core. Cut apples into slices. Crush the crackers into fine crumbs. Rinse lemon in hot water and wipe dry. Finely grate 1 teaspoon of lemon zest. (Reserve remaining lemon for another use.)
Mix cranberries and apple slices with cracker crumbs, sugar, almonds, cinnamon and lemon zest.
Knead the dough again. Sprinkle a clean kitchen towel with flour and roll out dough on top with a floured rolling pin into a rectangle.
Dust your hands with flour and gently stretch the dough to about 30 x 24 inches. Trim edges.
Melt the butter and brush about 2/3 onto the dough. Set remaining butter aside.
Spread the apple filling onto the buttered dough, leaving an approximately 2-inch border all around.
Using the towel to help lift the dough, roll up the dough into a log, starting from a short side.
Lift log with towel then gently release onto a baking sheet (greased if desired) and pinch ends to seal.
Brush dough with remaining butter and bake on middle rack of preheated oven at 400°F until golden brown, 25-30 minutes. Let cool slightly before dusting with powdered sugar and serving.
(Percentage of daily recommendation)
| Calorie | 575 cal. | (27 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 75 g | (50 %) | ||
| Sugar added | 13 g | (52 %) | ||
| Roughage | 10 g | (33 %) |
Healthy, because
Fiber from apples and whole wheat flour help to keep blood sugar and cholesterol levels in check, while cranberries bring new pizzazz to the classic with their tart sweetness. The berries also contain high levels of anthocyanins. These secondary plant substances are particularly beneficial for cell protection against free radicals.
Even smarter
Replace the flaked almonds with coarsely chopped walnuts. This gives you more crunch and more valuable omega-3 fatty acids. And you get more fiber and vitamins if you use the apples unpeeled.