Posted by Danielle Winston

food | home | wellness

Wholesome & Alluring Apples

Mother Nature definitely knew what she was doing when she created apples. One solitary apple contains fiber, potassium, vitamins and antioxidants. Apple's health benefits include strengthening brain focus and possible prevention of Alzheimers and Parkinsons disease. One flavonoid/antioxidant in particular contained in apples has been getting some much deserved buzz lately: Quercetin. Its antiviral effects, and anti-inflammatory properties are linked to the prevention of everything from heart disease to cancer. To get the maximum amount of this powerful compound, found in the dye of plants, be sure to consume the skin of your apple, which contains roughly ¾ of its Quercetin content.

In addition to their wellness benefits, apples are usually less than 100 calories each, making them a perfect healthy snack! Just keep in mind that they can be quite sweet. and depending on the variety (part of the genus Malus species, there are roughly 7500 different kinds of apples), one average size apple may have as much as 20 grams of sugar. Bite into a Pink Pearl, and beyond its yellowish green skin, you'll discover brilliant pink flesh, delicate with a tarty zing. Try an aged Arkansas Black, it tastes a bit like a granny smith, firm and crisp. Or munch on a bite size classic, a sweet lady apple.

So keep one handy for a midday snack, when you might crave something sweet; an apple provides natural fructose and fiber, and can give you the needed energy boost to keep going throughout your day.

 

An Apple A Day

For some natural ways to integrate apples into your diet, start by adding them to your breakfast. For oatmeal, cut apples into cubes and add to the water while cooking oats along with cinnamon and a dash of honey. For a delicious breakfast or snack, try infusing apples into your yogurt by dicing and steaming then adding plain greek yogurt.

For lunch or as a side dish, add them to a salad or sauté them with greens like kale and spinach.

Best of all, apples make for a perfect fall dessert...

 

Gluten Free Apple Pie Crumble

Try this delicious dessert by Michelle Robinson, vegan chef and founder of Eden's Bowls:

 

Ingredients

(yields 8-10 servings)

Filling

1 Tbsp Coconut Oil

¾ Cup Date Syrup (can use maple syrup, honey, etc.)

4 Tbsp Unsweetened Almond milk

6 Granny Smith apples, cored, peeled, and finely sliced

1 Tsp Vanilla

1 Tsp Cinnamon

Pinch Sea Salt

1 Tbsp Tapioca Starch 

 

Pastry

1/4 Cup Cold Coconut Oil

1 1/4 Cup Ground Almonds (almond meal) 

1 1/4 Cup gluten-free flour blend plus more for rolling (or sub rice flour, oat flour or plain all-purpose flour if not gluten-free)

14 Tbsp water

 

Crumble

1 Cup Almond Flour 

1 Cup Oat Flour (sub 1/2 quick oats with 1/2 cup AP flour)

1/3 Cup Chopped Almonds

½ Cup Maple Syrup

2 Tbsp Melted Coconut Oil (or butter)

2 Tsp Cinnamon

 

Pastry

Combine all ingredients in a large bowl along with about 14 tablespoons of water, until it forms a firm dough - add the water a few tablespoons at a time so that you don’t add too much! Use your fingers to carefully press the pastry dough into a 9inch pie pan. Press it across the bottom and up the sides of the dish.

Crumble

Prepare the crumb topping by mixing all ingredients together in a mixing bowl until coarse crumbs form.


Apples
Heat coconut oil in a pan. Add date syrup and cook for about a minute - watch carefully so it doesn’t burn. Add milk, apples, vanilla, cinnamon and salt. Cook on a low heat, stirring occasionally, for about 10 minutes until slightly softened - doesn’t matter if not completely cooked. Add tapioca starch, heat for about a minute until thickened. Allow to cool.


Transfer cooled apple mixture into the pie crust - please don’t do this before you have the top ready, as the warm apple mixture will melt the coconut oil in the pie crust, making it harder to work with.


Sprinkle with crumb topping.Bake in a 350degree oven for about 40-50 minutes until the top is golden brown and the pie is bubbly. Cool for at least 15-20 minutes before serving.

 

 

 

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