If you’ve ever felt like your body needs more than comfort food—it needs functional food—this recipe was made with you in mind.
Whether you’re managing POTS, MCAS, or Ehlers-Danlos Syndrome, or simply seeking deeply nourishing, anti-inflammatory meals, this Green Chili Apple Crisp offers more than seasonal flavor. It’s designed to support micronutrient repletion, connective tissue health, and immune modulation—with every bite.
Why This Apple Crisp Is Different
This isn’t just a cozy fall bake. It’s nutrient therapy.
Let’s break down the ingredients through a clinical lens:
Hatch Green Chiles (Fresh or Frozen)
Native to New Mexico and rich in vitamin C and capsaicin, these chilies do more than add heat.
- Vitamin C supports iron absorption, collagen synthesis, and mast cell regulation—key in MCAS and EDS.
- Capsaicin is a natural vasodilator and thermogenic compound, which may help improve circulation and gut motility, both often impaired in POTS.
Apples + Lemon Juice
Apples are a rich source of pectin, a prebiotic fiber, and polyphenols that support gut and metabolic health.
Lemon juice enhances non-heme iron absorption, vital for those with fatigue or chronic blood volume dysregulation.
Ground Flaxseed
Rich in alpha-linolenic acid (ALA) and lignans, flaxseed helps to modulate inflammation, support hormone balance, and may help reduce histamine load in MCAS.
Blackstrap Molasses
This often-overlooked sweetener is a natural source of iron, magnesium, calcium, potassium, and B6—nutrients commonly depleted in chronic illness.
It adds depth, not just sweetness.
Pumpkin Seed Protein + Hemp Hearts
These ingredients bring high-quality, plant-based protein with zinc, arginine, magnesium, and omega-3s—supporting:
- Collagen production (for EDS)
- Mast cell stabilization (zinc)
- Immune regulation and muscle function (magnesium + protein)
Vegan-Optional • High-Micronutrient • Low-Gluten • Protein-Boosted
Prep: 15 mins | Cook: 35–40 mins | Serves: 6
Filling
- 4 large apples, peeled and sliced
- 1 fresh Hatch green chili, minced (or jalapeño/serrano to taste)
- 1 tbsp lemon juice (skip if sensitive/MCAS)
- 1 tbsp ground flaxseed
- 2 tsp cinnamon
- ¼ tsp nutmeg (optional)
- 1 tbsp blackstrap molasses
- 2 tbsp brown sugar
- 1 tbsp butter (or vegan butter/coconut oil for dairy-free)
- Pinch of sea salt
Topping
- ½ cup rolled oats
- 1 tbsp einkorn flour (or flour of choice)
- 1 tbsp chickpea flour
- 2 tbsp pumpkin seed protein powder
- 2 tbsp hemp hearts
- 1 tbsp crushed pecans or walnuts (optional)
- 2 tbsp butter or coconut oil, solid and chilled
- 1 tbsp brown sugar
- ½ tbsp blackstrap molasses (cut in half)
- ½ tsp cinnamon
- Pinch of salt
Instructions
- Make the filling:
Toss apples with lemon juice, ground flaxseed, cinnamon, nutmeg, chili, molasses, brown sugar, and salt.
Melt the butter and stir it in. Spread mixture evenly into a greased 8×8″ baking dish. - Prepare the topping:
In a mixing bowl, combine oats, flours, protein powder, hemp hearts, nuts, cinnamon, and salt.
Cut in the cold butter or coconut oil until crumbly.
Add brown sugar and molasses and mix until just combined. - Assemble:
Sprinkle the topping evenly over the apple mixture. - Bake:
Bake at 350°F (175°C) for 35–40 minutes until the topping is golden and the apples are bubbling. - Cool & Serve:
Let cool for 10–15 minutes to allow filling to thicken.
Optional: Serve with unsweetened yogurt (Greek or coconut) or a light drizzle of local honey.
This article is for informational purposes only and is not intended as medical advice. Before incorporating any of these suggestions, consult with a qualified healthcare professional. If you are seeking personalized guidance schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.
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