This is a super easy thing to do on a rainy Sunday afternoon when you feel like you could bake something but don’t want to involve too much effort in this peaceful activity. This pie also makes a great companion to a hot drink the day after, when the Monday blues hit you.
About the ingredients
You can use regular flour and regular sugar; there is no harm in that as there is nothing worse than buying ingredients that you will use for one recipe and after a long time lingering in your cupboard, you will throw them away.
Spelt flour - I chose to use spelt flour as I enjoy its combination with cinnamon and its nuttiness. Spelt is a type of wheat, which is perceived as a healthier option to white flour due to the fact that it is claimed to be of an ancient origin and therefore less modified. However, the current spelt is more likely to be inter-bred with modern wheat due to the higher demand and its properties improvement (Shewry, 2018).
Bear in mind, spelt flour tends to be lot heavier than regular white flour due to its higher content of fats unsaturated fatty acids (Delacroix et al., 2015), which are along with the fibre content beneficial mainly in terms of cardiovascular health (McRae, 2017) (Ford et al., 2017) e.g. your heart. Even though it is a bit higher in fats overall (Delacroix et al., 2015), spelt has a lot of benefits contributing as a part of a healthy diet with its vitamin and mineral content.
Coconut oil – I am a big advocate of using butter, but in this case, coconut oil adds up to the nutty flavour of this pie. Both versions are higher in saturated fats (cholesterol) but provide the moisture and tastiness for the baked pie; and will keep you full for longer (McKune et al., 2018).
Sugar - You can add more or less sugar; or don’t even add any – it is completely up to you. I think that this pie tastes great sugarless as you can spot the hint of cinnamon, but it needs the top drizzle to caramelise and complete the taste. If you’re sugar-free, just mix the cinnamon with a syrup of your choice (e.g. brown rice syrup which is lower in fructose).
Cinnamon – Not only that it will make your house smell festive, but cinnamon also has warming properties which will help you to get through the chilly afternoons. Moreover, if you’re a bit too conscious about how much sugar you will add in this pie, you might appreciate the fact that cinnamon has beneficial properties which will aid your body to cope with the amount of glucose (Erdem and Kizilaslan, 2019) after your pudding.
Plums – Last but not least; plums are currently in the season and are also well known for their high fibre content related to many health benefits. This is also linked with the well-known hack of eating plums or prunes during constipation, but they are also beneficial as osteoporosis prevention due to their hormone-balancing properties (Charlton and Igwe, 2016).
Caramelised Plum Spelt Pie
250g of spelt flour 2 eggs 4 tbsp of coconut oil 3 tbsp of brown sugar 1 heaped tsp of cinnamon 1 tsp of baking powder 8 tbsp of milk or plant-based milk (add more if batter too thick)
100g of plain yogurt or plant-based yogurt 1 tsp of cinnamon mixed with 2 tbsp of brown sugar 1 tbsp of either runny honey or syrup of choice (I used rice syrup) 4 – 5 plums; cut into six pieces each
Heat up your oven around 160-170°C.
Cut your plums and mix cinnamon, brown sugar and syrup together in a cup.
Either grease or line your pie dish with baking paper. If you’re greasing, use a piece of unsalted butter or coconut oil and throw a bit of flour to the pie dish.
Hack: Cover all the edges in a thin layer of flour by dance-like movements and get rid of the rest into a sink by tapping the back of the dish.
Mix all dry ingredients for the batter together except the baking powder. Add the wet ingredients, then the baking powder and pop the batter in the pie dish. Spoon the yogurt on the top of the batter and leave a tiny yogurtless edges around.
Place your plum pieces on the top and cover them with the sweet sugary mixture. Place in the oven and bake for approx.. 25 minutes or until the batter is not sticking to a fork when poked.
Enjoy the warming smell of cinnamon.
Charlton, K. and Igwe, E. (2016). A Systematic Review on the Health Effects of Plums (Prunus domesticaandPrunus salicina). Phytotherapy Research, 30(5), pp.701-731.
Delacroix, D., Delzenne, N., Habib-Jiwan, J., Larondelle, Y., Marques, C., Meurens, M., Mignolet, M., Petitjean, G., Pycke, J., Quetin-Leclercq, J., Rozenberg, R. and Ruibal-Mendieta, N. (2005). Spelt (Triticum aestivumssp.spelta) as a Source of Breadmaking Flours and Bran Naturally Enriched in Oleic Acid and Minerals but Not Phytic Acid. Journal of Agricultural and Food Chemistry, 53(7), pp.2751-2759.
Erdem, N. and Kizilaslan, N. (2019). The Effect of Different Amounts of Cinnamon Consumption on Blood Glucose in Healthy Adult Individuals. International Journal of Food Science, 2019, pp.1-9.
Ford, N., Hu, F., Kris-Etherton, P., Liu, A., Mozaffarian, D. and Zelman, K. (2017). A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion. Nutrition Journal, 16(1).
McKune, A., Mellor, D., Pumpa, K. and Warrilow, A. (2018). Dietary fat, fibre, satiation, and satiety—a systematic review of acute studies. European Journal of Clinical Nutrition, 73(3), pp.333-344.
McRae, M. (2017). Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses. Journal of Chiropractic Medicine, 16(4), pp.289-299.
Shewry, P. (2018). Do ancient types of wheat have health benefits compared with modern bread wheat?. Journal of Cereal Science, 79, pp.469-476.