May 21, 2013
Written by Robin Glowa
Tuesday, 12 October 2010 23:00
“What a healthy out-of-door appetite it takes to relish the apple of life, the apple of the world, then!
— Henry David Thoreau
Nature’s bounty provides us with many protective and perfect foods. Apples are especially significant, supplying the body with a multitude of health benefits, neatly packaged in sweet, crunchy deliciousness.
It may be true what the old proverb says “An apple a day keeps the doctor away,” because eating apples can be a wonderfully effective method of protecting the heart. Containing a significant amount of antioxidants, apples help safeguard the cardiovascular system from oxygen related damage.
Apples are filled with fiber, both the soluble and insoluble type, both of which can help keep LDL cholesterol (the bad type) levels under control, or possibly even lower levels that are too high.
The amazing apple offers an ample source of flavonoids, which can be responsible for lowering the risk of heart disease, regulate blood pressure, reduce inflammation and reduce the overproduction of fat in liver cells, in addition to promoting improved lung health.
With this unique combination of fiber, flavonoids and antioxidants, the apple is a true super fruit, packed with powerful nutrition.
Autumn is prime apple season, and so many wonderful tasting varieties are available now in farmer’s markets and grocery stores. My personal favorite is the Honey Crisp, lush and sugary with a nice, brisk snap to the bite. For baking, I like a mixture of Cortlands and Granny Smith, particularly in a warm apple crisp capped with an oatmeal and chopped pecan crust.
Apples are fantastic in salads, try your favorite apple sliced atop greens with a scattering of dried cranberries, toasted walnuts and rounds of warm goat cheese, drizzled with a honey mustard dressing.
Look for apples that are firm and unbruised, and store them in your refrigerator. The cooler they are, the longer they will keep, and chilling them seems to enhance that captivating crisp crunchiness.
3 pounds apples (any variety, mix it up if you like) washed, chopped and cored. I don’t peel them, but you can if you prefer
3 cups of water (you could also use apple cider)
1 tablespoon fresh squeezed lemon juice (optional)
Place chopped apples in a large stockpot and pour in water. Over medium-low heat, cook apples until quite soft. When apples are cooked, remove from heat and let cool.
Using a potato masher, mash apples to a slightly chunky consistency. Keep mashing if you prefer a smoother consistency.
Add lemon juice and a dash of cinnamon and cloves, if desired.
Robin Glowa, HHC, AADP, is a food and wellness enthusiast who earned her certification in holistic health counseling from the Institute for Integrative Nutrition and Columbia University Teachers College.
She specializes in teaching healthy cooking classes for children and adults, as well as cooking presentations and wellness workshops for many local organizations.
For more information go to theconsciouscook.net , call 203-393-1037, or http://confessionsofaconsciouscook.blogspot.com.
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