By Mayo Clinic Staff

Dietitian’s tip:

Use tart baking apples, such as Granny Smith, R.I. Greening or Northern Spy.

To make this plant based, use vegetable oil instead of butter.

Number of servings

Serves 8

  1. Healthy carb
  2. High Fiber
  3. Low Fat
  4. Low Sodium

Ingredients

    Dough:

  1. 1 tablespoon butter
  2. 1 teaspoon honey
  3. 1 cup whole-wheat flour
  4. 2 tablespoons buckwheat flour
  5. 2 tablespoons rolled oats
  6. 2 tablespoons brandy or apple liquor

    7. Apple filling:

  7. 6 large tart apples, thinly sliced
  8. 1 teaspoon nutmeg
  9. 2 tablespoons honey
  10. Zest of one lemon

Directions

Heat the oven to 350 F.

Combine butter, honey, flours and oats in food processor. Pulse a few times until mixture looks like a fine meal. Add brandy or apple liquor and pulse a few more times until mixture starts to form a ball. Remove mixture from food processor, wrap tightly in plastic and refrigerate for two hours.

Mix apples, nutmeg and honey. Add lemon zest. Set aside.

Roll out refrigerated dough with extra flour to 1/4-inch thickness. Cut into 8-inch circles. Use an 8-cup muffin tin and lightly coat the muffin tin with cooking spray. Lay a circle of dough over each lightly sprayed cup. Push dough in gently. Fill with apple mixture. Fold over sides and pinch at top to seal. Bake for 30 minutes at 350 F, until golden brown.

Nutritional analysis per serving

Serving size: 1 dumpling

  • Calories 178
  • Total fat 2.5 g
  • Saturated fat 1 g
  • Trans fat Trace
  • Monounsaturated fat 0.5 g
  • Cholesterol 4 mg
  • Sodium 14 mg
  • Total carbohydrate 36 g
  • Dietary fiber 6 g
  • Added sugars 5 g
  • Protein 3g

Created by the chefs at Mayo Clinic’s Dan Abraham Healthy Living Center.