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Cinnamon stars without flour with dried apples and walnuts
These delicious cinnamon stars with dried apples, hazelnuts, walnuts, cashews and cinnamon are made without any flour and are perfect for small snacks.
Preparing the Frosting For the frosting, soak the cashews and walnuts in warm water for at least 2 hours.
Meanwhile, proceed with the next preparation step.
The original recipe uses only cashews (see notes).
For the dough In the meantime, for the dough, chop the apple slices in a blender. Grind the hazelnuts and walnuts and mix them together with the apple slices and cinnamon in a bowl.
You can buy the nuts ground or grind them fresh.
The original recipe uses only hazelnuts (see notes).
Slowly add about 1-2 tablespoons of water. Roll out the dough thinly with a rolling pin and cut out cookies with a star-shaped cookie cutter. Preheat the oven to 50° (fan oven).
The amount of ingredients we have designed for 5 portions will make about 25-30 cinnamon stars, although this also depends on the size of your cookie cutter.
Place the cookie blanks at a distance from each other on a baking tray lined with baking paper and bake in the oven on the middle rack for about 45 minutes.
For the frosting Melt coconut oil in a saucepan over low heat. Drain the cashews and walnuts and puree in a blender. Mix evenly with liquid coconut oil, syrup and a pinch of salt.
The amount of frosting is very generous. You can basically get by with half to 2/3 of the amount (see notes).
Finishing the cinnamon stars Spread the frosting on the cinnamon stars and let it dry.
If it is very warm, place the cookies in the refrigerator to set.
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
These delicious cinnamon stars with dried apples, hazelnuts, walnuts, cashews and cinnamon are made without any flour and are perfect for small snacks.
Portion size: The amount of ingredients we have designed for 5 portions makes about 25-30 cinnamon stars, although this also depends on the size of your cookie cutter.
Nutritional profile: One portion of this recipe covers the average daily requirement of manganese according to GDA guidelines. In addition, you get more than ¾ of the recommended daily requirement of copper. The ratio of omega-6 to omega-3 fatty acids, after adjustments, corresponds to the maximum recommended ratio of 5:1. To reduce the fat and sugar content, it is recommended to reduce the amount of frosting. This is easy to do, as the amount given is very generous and you can get by with much less.
Dried fruits are often sulphurised: the sulphur coating helps prevent rotting as it inhibits the metabolism of many microorganisms and thus improves the shelf life of the product, while also preserving the colour of the fruit. However, the preservation process destroys some vitamins, such as folic acid, and sulphur can also have health consequences for asthmatics and allergy sufferers.
Hazelnuts: The hazelnuts that are commercially available are usually the fruits of the Lambert hazel ( Corylus maxima), although the name hazelnut is also used for the fruits of the common hazel ( Corylus avellana). The hazelnut has a high fat content (over 60%), 75% of which consists of the monounsaturated fatty acid oleic acid. However, it contains almost no omega-3 fatty acids. For this reason, we have adapted the recipe accordingly and partially replaced hazelnuts with walnuts.
Cashew nuts: Cashew nuts, also called cashew kernels or simply cashews, are inedible raw because they contain the toxic oil cardol. Cashew nuts sold in stores are therefore either pre-treated with steam or roasted to deactivate the cardol. Cashew nuts do contain many minerals, such as magnesium and iron, which strengthen bones, but the ratio of omega-6 to omega-3 fatty acids is very poor at 48:1. For this reason, we have adapted the recipe accordingly and partially replaced cashews with walnuts.
Walnuts: In Central Europe, the common walnut ( Juglans regia) is particularly important. Of all known nuts, the walnut has the highest proportion of alpha-linolenic acid (ALA). It also has health benefits thanks to its tocopherols (forms of vitamin E) and many macro and trace elements.
Hazelnuts and walnuts: You can either buy the hazelnuts and walnuts ground, or grind them yourself with a coffee grinder or in a food processor. If you don't have either of these devices to hand, you can also wrap the nuts in a cloth or put them in a bag and crush them with a rolling pin.
Cinnamon: The cheaper Cassia cinnamon or Chinese cinnamon in particular contain coumarin, which is harmful to health in high doses. Since the amount of coumarin in the better Ceylon cinnamon is only about a hundredth of that, it is preferable.
