Apples – info & recipes
Apples are an excellent source of fibre, both soluble and insoluble. This combination helps to reduce LDL (bad) cholesterol, thus protecting against hardened arteries, heart disease and stroke.
As well as LDL cholesterol the pectin in apples removes toxins such as the heavy metals lead and mercury from the body. Apples also stimulate the appetite, remedy indigestion, and help to relieve constipation. Additionally, apples are rich in antioxidants and flavonoids, which together with the vitamin C found in apples provide a powerful protection against heart disease and cancers. Apples also assist in keeping blood sugar levels stable, as the fructose they contain is broken down slowly, particularly when combined with such a high dose of fibre.
Choose organic apple to avoid pesticide residues. If you do buy non-organic apples wash them well, and check what kind of wax is used, avoiding petroleum based waxes as they contain solvent residues.
RECIPES
APPLE AND BLACKBERRY CRUMBLE
• 500g organic apples, peeled and cut into 1cm slices
• 500g blackberries*
• 3 tsp cinnamon
• 1tbsp + ½ cup unrefined brown sugar
• 1tsp vanilla
• ¾ cup whole almonds with skin on
• 80g organic butter finely diced
• 11/3 cups organic spelt flour, sifted
• 11/2 tsp aluminium-free baking powder
Preheat oven to 200C. Combine apples, blackberries, 1tsp cinnamon and 1tbsp sugar. Place in the bottom of a baking dish. Put butter, flour, baking powder, cinnamon, vanilla and ½ cup sugar in a food processor and pulse until mixture looks like breadcrumbs. Add almonds and process a little, so almonds are still quite chunky. Press crumble mixture over apples quite firmly, then bake for 30 minutes, or until well browned. Serve warm with organic cream or organic vanilla ice cream.
*If blackberries are unavailable substitute with other berries, peaches, plums, apricots, rhubarb, pears or all apple.
APPLE AND HONEY TART
• 185g organic butter, softened
• 3/4 cup organic mild-flavoured honey
• 3 organic eggs
• 1 cup plain organic flour
• ½ cup organic wholemeal flour
• 2 tsp aluminium-free baking powder
• ½ tsp cardamom
• ½ tsp cinnamon
• 1/4 cup organic milk
• ½ cup ground almonds or hazelnuts
• 4 organic apples, peeled and cut into 1cm wedges
• 2 tbsp lemon juice
Preheat oven to 160C and butter a 23cm fluted flan tin. Beat butter and ¼ cup honey together. Add eggs one at a time and mix well. Sift in flour and baking powder and then gently fold through with spices and milk. Pour mixture into tin. Sprinkle ground almonds or hazelnuts over cake, and then arrange apples in slightly overlapping concentric circles on top. Bake for 50 minutes, or until cooked through when tested with a skewer. Stir remaining honey and lemon juice in a small saucepan over a low heat for a few minutes. Remove cake from tin while still warm and spoon over honey liquid. Serve immediately with organic cream or ice cream.
OTHER IDEAS:
• Sliced apple with cheese makes a lovely alternative to sweet desserts.
• Stuff cored apples with chopped nuts, raisins, cinnamon and maple syrup. Pour a little water around the apples and bake until soft.
• Cook chopped apple with red cabbage, apple cider vinegar, brown sugar, butter and salt.
• To make bircher muesli mix together rolled oats, grated unpeeled apple, linseeds, sunflower seeds, chopped almonds, plain yoghurt, and water or apple juice. Leave overnight and serve topped with fresh berries.
• Add grated apple and cinnamon to rolled oats when making porridge.
• Make a sandwich of 3 nut spread (almonds, brazil nuts and cashews) and sliced apple on grainy bread.
