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As temperatures drop, it’s finally time to turn on the oven again! Because autumn and gut-friendly sweet treats simply go hand in hand. To kick off the cosy season, we’re making our heavenly cinnamon rolls with an apple and hazelnut filling. Packed with fibre and healthy fats to support a happy gut microbiome, they’re a real treat for your taste buds, too!
Our autumn favourites
The colder months may bring a little less colour to our plates, but they have their own unique flavours. It’s the season to spice things up with a wide variety of warming spices – from cinnamon and cardamom to ginger, turmeric and star anise. Let’s take a closer look at some of our autumn favourites...
Cinnamon
Cinnamon has long been appreciated for its potential health benefits, particularly due to its plant compounds, such as cinnamaldehyde and polyphenols, which are associated with antioxidant properties. Its warming aroma and naturally sweet flavour also make it a favourite: it can help you cut back on added sugar in porridge, baked goods and drinks. (1)
Apples
Apples are a must-have all year round. But autumn is their main harvest season, when locally grown apples are picked fresh from the tree, often with shorter storage times and transport distances. And you can taste the difference: they’re crisp, juicy and full of flavour.
Apples contain pectin, a soluble fibre that can be fermented by gut bacteria. Their skin also provides fibre and other plant compounds, so give your apples a good wash and enjoy them with the skin on! (2)
Hazelnuts
Hazelnuts pack plenty of valuable nutrients into a small package. Most of their fat comes from unsaturated fatty acids, particularly oleic acid. Studies have linked nut-rich diets to healthier blood lipid levels and better cardiovascular health. Hazelnuts are also a good source of vitamin E, which helps protect cells from oxidative stress. (3)
Our apple cinnamon roll recipe
Ingredients
- 250 g plain spelt flour
- 100 g wholemeal spelt flour
- ½ cube fresh yeast
- 180 ml soy milk
- 40 g coconut blossom sugar
- 1 egg
- 30 g softened butter
- 1 pinch of salt
- ½ tsp cinnamon
For the apple and hazelnut filling
- 2 apples
- 60 g ground hazelnuts
- 30 g coconut blossom sugar
- 1 tsp cinnamon
- ½ tsp vanilla
- 1 tbsp ground flaxseeds
- 1 tsp lemon juice
Method
1. Dissolve the yeast in lukewarm soy milk with 1 tsp of the coconut blossom sugar. Leave to stand for 5–10 minutes.
2. Add the remaining dough ingredients and knead until smooth and elastic. Cover and leave to rise for about 60 minutes. (If the dough is still very sticky after 10–15 minutes, add 1 tbsp of flour, but try not to add too much.)
3. Dice the apples into small cubes and mix the filling ingredients together. Roll out the dough, spread the filling evenly over it, roll it up and cut into 6 rolls.
4. Leave the rolls to rise for another 25–30 minutes, then bake at 180°C (356°F, conventional oven) for about 30 minutes. Enjoy!
How healthy is your gut? 🤔🍁
The colder months bring plenty of lovely things, from baking and warming soups to snuggling up at home. Unfortunately, this time of year can also mean increased exposure to viruses and other bugs. Did you know that a healthy gut plays an important role in supporting your immune system? Around 70% of our immune cells are associated with the gut.
Find out more about your gut microbiome with a myBioma gut microbiome test and take a step towards supporting your body's natural defences! 💪🏼
References
- Jiang, T. A. (2019). Health Benefits of Culinary Herbs and Spices. J. AOAC Int. 102(2):395–411. DOI: 10.5740/jaoacint.18-0418.
- Yao, H. et al. (2024). Differential effects of pectin-based dietary fibre type and gut microbiota composition on in vitro fermentation outcomes. Carbohydr. Polym. 339:122284. DOI: 10.1016/j.carbpol.2024.122284.
- Nishi, S. K. et al. (2025). Effect of nut consumption on blood lipids: An updated systematic review and meta-analysis of randomized controlled trials. Nutr. Metab. Cardiovasc. Dis. 35(5):103771. DOI: 10.1016/j.numecd.2024.10.009.
