October Harvest – Apples

by Joyce Peters

An apple a day keeps the doctor away.

Few other proverbs have stood the test of time. We’ve known that apples are a good source of vitamin C and fiber. They also contain pectin, a fiber that breaks down in your gut and makes you feel fuller after eating. More recently, nutritionists and other scientists have been praising their phytochemical content. Phytochemicals are substances found in plants that may be good for human health. They go by many different names, such as: phytonutrients, polyphenols, antioxidants, phytochemicals , and flavonoids. Some studies show that plant chemicals and the fiber of an apple peel protect against blood vessel and heart damage. They also can help lower your cholesterol, and they might protect cell DNA from something called oxidative damage, which is one of the things that can lead to cancer.

Research shows the antioxidants in apples can slow the growth of cancer cells. And they can protect the cells in your pancreas, which can lower your chances of type 2 diabetes.

And most importantly, apples taste good.*

Here are some ways to include more apples (preferably with the skin on) in your diet:

  • Make a classic Waldorf salad by mixing apples, celery, grapes, and walnuts. Add a dab of mayo and serve on lettuce.
  • Add chopped apples to pancake batter for extra crunch and nutrition.
  • Add to your favorite tuna salad recipe.
  • Eat sliced apples with peanut butter or sun butter.
  • Add chopped apples to cereal or oatmeal.

Easy Recipe for Apple Crisp

Fall apple crispIngredients:

  • 5-6 cored, thinly- sliced tart apples,
  • Juice and grated zest of one lemon
  • ¾ cup rolled oats
  • ½ cup brown sugar (less if the apples are sweet)
  • ¼ cup all purpose flour
  • 1 teaspoon cinnamon
  • ⅓ cup butter
  • (optional – 1 cup chopped nuts, ½ cup raisins)

Preheat your oven to 350 ℉.
Mix lemon juice and zest into your apples.
Arrange apple slices in a greased 9” pan. (Add nuts and raisins to apples if using.)
Combine the oats, sugar, flour and cinnamon.
Cut in the butter. (You want little bits of butter covered in this mixture.)
Sprinkle the mixture over the fruit.
Bake for 35-40 minutes until brown.

You can substitute 5 cups of berries for apples or add some berries to the apples.

* Note: You can still use apples that have some blemishes (due to coddling moth) as long as they haven’t been bitten by animals or been on the ground. Just rinse the apples and cut around the blemished areas.