An apple a day keeps the doctor away

Cancer

Where did this saying come from? As early as the 1860’s in Wales, the original quote was “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” Luckily for us, apples are now in season!

Eating seasonally is a great way to can glean more nutrients from your food. Apples are ripening in the orchards and many varieties are available. Examples of different types of apples are Crimson Crisp, Jonathon, Ida Red, and Honey crisp, among many others. 

Added bonus: Apple picking is such a fun way to keep kids engaged and to teach about healthy nutrition. Make sure to plan ahead, as processes at the farms are different now during the pandemic.

How do apples help our bodies?

Apples are an excellent source of fiber and are very high in the phytochemical, quercetin. Quercetin is a powerful antioxidant that can boost immunity, reduce inflammation, combat allergies, and maintain general health. In small human studies, quercetin has been shown to reduce blood pressure, aid in physical performance and reduce early morning stiffness and arthritic pain in persons with rheumatoid arthritis. 

Other sources of quercetin include coffee, tea (green and black), honey, asparagus, cherries, berries, broccoli, kale, red leaf lettuce, onions and shallots. Studies showing the benefits of coffee in reducing Parkinson’s and Alzheimer’s disease are thought to be due to the quercetin, not the caffeine content, in our morning Joe. (https://www.healthline.com/nutrition/quercetin).

What to do with all these apples?

Apples are great as a snack or dessert after a meal, tossed in a salad, or as a reduced sauce with meat, fish, or poultry. You can make applesauce (no need to add sugar) to this already natural sweet food. Use apples to complement your breakfast, tossed in your oatmeal, or in the pancake butter. 

Or you can try this granola recipe!

*If you don’t have a dehydrator, you can purchase one at Lowes or online on Amazon. Cut apple slices thin and place non-overlapping on trays. Turn on dehydrator and your apple slices will be ready in a few hours (based on thickness of cut)*

HOME BAKED OMEGA GRANOLA – takes less than 10 minutes to assemble.

Ingredients

2.5 cups oats

1/2 cup uncooked quinoa

1/2 tsp pumpkin seeds

1/4 cup hemp seeds

1/4 cup almonds, finely diced

1/4 cup dried apples, diced (the recipe called for tart cherries, but we used dried apples)

1/4 cup coconut flakes

2 heaping tbsp your favorite nut butter

1/4 cup maple syrup

1 tbsp vanilla

Directions

Preheat the oven to 350 degrees F. Stir all the granola ingredients in a large bowl until well combined. Pour the mixture on a baking tray lined with parchment paper and spread flat across the tray. Bake for 15 minutes. Then pull out of the oven and gently toss the granola over then bake for another 5 to 10 minutes, until golden brown. Keep an eye on the granola towards the end to make sure it doesn’t over bake.

Recipe Source Ellen Fisher on her YouTube channel https://www.youtube.com/watch?v=F7MT8B_74-Y

Looking for a healthier alternative to the apple crisp? Use this recipe from the American Diabetes Association!

Apple Crisp

Ingredients

Non-stick cooking spray

5 cups apples, cored and chopped

¼ cup brown sugar

¼ cup all-purpose flour

½ cup oats

2 Tbsp butter (melted)

1 tsp cinnamon

½ tsp ground nutmeg

1 tsp vanilla

Directions

1.      Preheat oven to 375 F. Coat a 9 by 13.5 inch pan with non-stick cooking spray

2.      Layer the apples in the pan

3.      Combine remainder of ingredients and spread over apples

4.      Cook for 30 minutes

Nutrition Facts per ½ cup serving size: 145 calories, 4-gram protein, 27-gram carbohydrate and 2 grams fiber

Recipe Source: American Diabetes Association https://www.diabetesfoodhub.org/recipes/apple-crisp.html Accessed 10/1/20


Audrey Caspar-Clark MS, RD, LDN, Doris Piccinin, MS, RD, CDE, CSO, LDN, Carly Roop, RD, CSO, MA, LDN, and Caroline Meehan, RDN, CSOWM, LDN, CDCES are the registered dietitians at the Abramson Cancer Center at Perelman Center for Advanced Medicine who specialize in cancer nutrition and provide information based on sound nutritional therapies to support patients throughout their cancer treatment.

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