Buckwheat Oat Apple or Pear Crisp

Oct 16, 2026

Buckwheat Oat Apple or Pear Crisp

by Emily Stenard

 

9×9 pan

Filling

  • 4-6 medium local apples or pears, sliced ¼” thick (leave peels on for additional fiber and nutrition and time 😉
  • 2–3 tbsp maple syrup
  • 1 tsp pumpkin spice (or to taste)
  • ¼ tsp sea salt
  • 1 tbsp lemon juice

Topping

  • ½ cup organic sprouted or rolled oats
  • ½ cup buckwheat flour
  • ¼ cup dark brown coconut sugar or maple sugar
  • 1 tsp pumpkin spice
  • ¼ tsp sea salt
  • 6 tbsp cold grass-fed butter or ghee, cubed

Steps

  1. Preheat the oven to 350°
  2. Toss the fruit with the maple syrup, pumpkin spice, sea salt, lemon juice. Spread it in the pan.
  3. In a separate bowl, mix the oats, buckwheat flour, coconut sugar, pumpkin spice, and sea salt.
  4. Working in the cold butter with your clean hands until you have pea-sized clumps. Squeeze some handfuls together for bigger crumbles.
  5. Scatter the topping over the fruit.
  6. Bake 40–45 minutes, until the edges of the fruit bubble and the top is deep golden. Tent with foil if it browns too fast.
  7. Cool for 15 minutes.

Buckwheat

A naturally gluten-free seed (not wheat), buckwheat is one of the best food sources of rutin and quercetin, antioxidants that support healthy blood vessels and help calm inflammation. It also delivers magnesium, protein, and fiber to keep blood sugar steady and support gut health.

Pumpkin Spice

Cinnamon may support healthy blood sugar, ginger aids digestion, and cloves are packed with antioxidants.

Baked Apples and Pears

Gentle cooking breaks down the fruit’s cell walls and releases pectin, a soluble fiber that feeds beneficial gut bacteria. Those bacteria produce short-chain fatty acids that help nourish the lining of the gut.