Low Fat, Grain-Free, Egg-Free, Sugar-Free Waffle Apple Fritter Rings

[Perfect for brunch or an elegant dessert, Waffle Apple Fritter Rings are vegan, sugar-free, gluten-free, grain-free, dairy-free, egg free, soy-free, nut-free, yeast-free, and low glycemic. Suitable for Stage 3 and beyond on an anti-candida diet.]

Candida diet, sugar-free, grain-free waffle apple fritter recipe on rickiheller.com

About twice a year when we were kids, my mother would treat us to homemade “chips” (that was the name we used for French fries).

It was a major undertaking, one she didn’t take lightly.

First, she’d lay out several sheets of old newspaper on the countertop with a large bowl of water beside it. She’d grab about 6 large russett potatoes and peel them, the ribbons of potato skin leaping from the peeler and accumulating in a little hillock on the edge of the paper. Next, she’d cut the potatoes in extra-thick wedges (way bigger than what we got at the Golden Arches, a favorite stop for me in my teenaged years).

Once the potatoes were prepped, she went to the cupboard and pulled out her “oil jar.” This was an old glass pickle jar in which she saved the oil every time she made chips. The thick, viscous liquid was deep brown, with little black flakes of charred potato bits settled at the bottom.

Then she’d pour the oil into a large soup pot; if there wasn’t enough, she grabbed the plastic jug of vegetable oil and added enough to fill the pot half full. Finally, she turned on the heat and started frying the chips.

I always knew ahead of time when it was a chip night, since the aroma of deep fried potato wafted through the hallway as soon as I opened the door after school. Once the chips were cooked, they’d be laid in a single layer on the newspaper, which quickly soaked up the grease, transforming stories of local bank robberies or the rising cost of buying a house into blurry, slick patterns of black and white now-saturated newsprint.

Sugar-free, grain-free, candida apple fritter recipe on rickiheller.com

[Use a small metal spoon to cut out the core of each slice.]

And boy, did I ever love those fries. I’d pile up the golden wedges on my plate, douse them in ketchup and salt, and devour them in record time. Because the oil had been used and re-used, they were intensely flavored, crisp on the outside and powdery-soft inside. I always looked forward to eating them.

It wasn’t until I attended nutrition school that I learned about chemical bleaching and the refining processes used to create that translucent, tasteless and odorless oil. Turns out that all those years, my family was also consuming rancid, oxidized fats along with our yummy homemade taters.

It’s no wonder I can’t bring myself to eat deep-fried foods any more. Sure, I still eat fries, but these days, they’re sweet potato oven fries or chickpea fries.

Candida diet, sugar-free, gluten-free waffle apple fritter recipe on rickiheller.com

Recently, one of the members in my Sweet Life club asked me to revamp a recipe she’d seen on the internet for apple fritter rings. All I could think about were the masses of Tim Horton’s apple fritters I used to consume in my twenties, and the same damaged fats in which they were fried.

But the apple-ring concept was just too cute to ignore. So, I set about creating a version of the treats that didn’t involve frying.

The first iteration, posted on my Facebook page, was pretty good, and the HH and I happily consumed them with brunch one weekend. But I knew I could do better.

So. . . I went back to the cutting board. I thought about what might work to produce an easier process and more elegant final product. And then it hit me: waffle apple fritter rings! I could do everything the same except for the frypan part.

These rings are not only pretty and stylish, they also provide the perfect ratio of batter to apple, with a crisp exterior and soft, juicy fruit interior. Dusted with cinnamon “sugar,” the total package is basically irresistible. The HH was thrilled with the result and more or less gobbled up the entire batch before I could even get past one slice.

“Oh, yeah,” he said, his lips powdered white with sugar-dust. “These are really delicious. You should make these for brunch sometime.”

For me, the greatest asset of the recipe is the simplicity of preparation. Quick and easy, these are a great way to serve up something impressive after a dinner party that would also please the grandkids–all in a secretly healthy package.

And the best part? You can eat this way more than just twice a year. . . no leftover oil to worry about.

Now really, who wouldn’t love that?

Vegan candida diet, grain-free, sugar-free apple fritter on rickiheller.com

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  1. Can almond flour or coconut flour be substituted for the chickpea flour?

    • I haven’t tried it, Rebecca, but my guess is “no.” Almond and coconut behave quite differently from chickpea flour when wet–I would think it might not stick as well to the apple. But you can certainly give it a try! It will still taste good. 🙂

  2. Yum, these look fantastic!!

  3. These look so classy Ricki! I seriously need to get a waffle iron. I’m intrigued by the chickpea flour in the recipe, I’ve always thought it would mess up the flavor of sweet recipes…but if anyone can make it work, it’s you, so I’m all up for experimentation! 🙂

  4. These are going to be great, I am looking forward to making them tomorrow morning! Thank you, your recipes are the best!!!

  5. Oh, this will be right up Dave’s alley! I’ve humbly requested for our brunch menu this weekend! 🙂

  6. oh Ricki, these sound and look amazing! I want to make them this weekend too…
    I love the nostalgic story of the fries… except the reused oil, ha! 🙂

  7. Will reducing the coconut sugar affect the batter? I have to watch my blood glucose?

    • If you’re concerned about blood glucose, I’d use the xylitol option instead (or more stevia). You can certainly reduce the coconut sugar, but it might make the batter a bit thinner–in which case you’d need to use less liquid overall.

  8. Is the protein powder necessary? I never use that and don’t ant to buy some just to make these.


  1. […] feel bound by conventional recipes! You can also use your waffle maker for unusual treats like Apple Waffle Fritters, or Waffled […]

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