Michelle's FreeFrom Nut and Apple Flan

Corn, gluten, lactose, milk, nightshade, peanut, sesame, soya & wheat free; can be nut free

This is really delicious and very easy to make. If you precook the base, it is quite biscuity; some people prefer not to pre-cook it, in which case it is quite chewy and tastes more strongly of the nuts. If you like the apple slightly crunchy, bake uncovered; if you prefer your apples softer, cover the apples with another piece of foil when you bake them.

Serves 6


  • a little sunflower oil
  • 75g / 2½ oz each of hazelnuts, almonds and cashew nuts or, for the seed version,
    75g / 2½ oz each of pumpkin, sunflower and sesame seeds
  • 2 egg whites
  • 1–2 Bramley cooking apples, depending on size
  • agave syrup
  • a little redcurrant, raspberry or other smooth-ish jam (jelly) - we used raspberry and pomegranate


  1. Heat the oven to 180C/350F/Gas Mark 4.
  2. Double some aluminium foil to about the size of flan you want to make and grease it with a little oil. Lay it on an oven tray.
  3. Pulverise the nuts or seeds in a food processor.
  4. Beat the egg whites till stiff but not peaky and mix them into the nuts.
  5. With your hands, press the mixture out on the foil into a round or square shape.
  6. If you want your base biscuity, cook, uncovered, for 30 minutes in the oven, then remove.
  7. Core the apples and remove the skin or not, as you prefer. Slice them thinly and arrange them on the flan base.
  8. Drizzle with agave syrup and return to the oven, covered on uncovered (depending on whether you want the apples to stay slightly crunchy or to be quite soft), for a further 30 minutes.
  9. If you prefer your base softer and nuttier, then do not pre-cook the base but lay the apples straight on it and cook as above for 30 minutes.
  10. In either case, remove from the oven and allow to cool slightly.
    Melt the jam (jelly) and brush over the apples.
  11. Serve warm or at room temperature, alone or with whatever cream, yogurt or ice cream you can eat.

    Serves 6 - per portion
    300cals – 8g protein
    22g total fat – 2.6g sat / 16g mono / 3g poly
    16g carbohydrate of which 14g sugar
    3g fibre – 7 mg sodium / 0.06g salt
    55mg calcium

Good Source of: Vitamin B1, B6 & copper

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