Written for The River Current Publication
Nothing says fall like the arrival of apples. My father called the other day and said that his apples were ready to be picked. If you remember, it wasn’t so long ago that he called and said that his peaches were ready to be picked. Tis the season for the enjoyment our favorite fall fruits!
Nothing says fall like the arrival of apples. My father called the other day and said that his apples were ready to be picked. If you remember, it wasn’t so long ago that he called and said that his peaches were ready to be picked. Tis the season for the enjoyment our favorite fall fruits!
There
are so many delightful things that we can make with apples…apple pies, cobblers
and crisps, applesauce, apple cider, apple dumplings, apple cake, apple butter, caramel
apples…the list goes on and on. I even washed some up, sliced them real thin, submerged them in a simple syrup solution, sprinkled with cinnamon and then left them do their thing in my dehydrator for about 8 hours. I shared some with my father and sent some to Zach at OU. Both have contacted me since and requested that I please do that again!
Not
only are these shiny fruits delicious to eat; but they are also a powerhouse of
polyphenols, a potent antioxidant. The
antioxidants that apples contain, have a few different positive effects on your
brain. For example, apples have been
shown to fight against Alzheimer’s and Parkinson’s disease. It seems these
antioxidants have free radical fighting effects, which helps to keep dopamine
from breaking down…which is commonly the case of Parkinson’s.
The soluble
fiber found in apples also does amazing things for the body. Soluble fiber is
linked to decreasing your risk of diabetes, by helping control swings in blood
sugar levels.
Soluble
fiber also lowers cholesterol. Lower cholesterol means lower chances of heart
attack. It also means no gallstones. Lower cholesterol effects many systems of
the body and can help you feel better in general and improve overall health.
A
recent study at the Ohio State University, showed that adults eating just one
apple a day over a four week period of time reduced their levels of LDL (“bad”)
cholesterol by as much as 40 percent!
Not
only does lower cholesterol decrease your chances of heart attack but the apple
contains other properties that help your heart stay healthy as well. The skin
of your apple contains a phenolic compound that prevents cholesterol from
sticking to your artery walls and solidifying.
Scientist
from the American Association for Cancer Research, agree that the consumption
of flavonol-rich apples could help reduce the risk of developing pancreatic
cancer up to 23 percent. Researchers at
Cornell University have identified several components in apple peel that have
potent anti-growth activity against cancer cells in the liver, colon and
breast. As they say…an ounce of
prevention is worth a pound of cure.
There
are typically around 95 calories in a medium sized apple; you get credit for
eating almost half of your daily fruit intake necessary in a healthy diet. You
also get a giant dose of vitamin C, and the amazing soluble fiber. This little
fruit is jam packed! An apple a day just
might keep the doctor away!
My
mother’s mother used to own a restaurant in Columbus. Bread puddings were often on her menu so that
she could make use of the stale breads and doughnuts that she had on hand. This silky version is made with apple cider
in place of the usual custard; giving it a double hit of apple flavor...I'm a nut about presentation, so I drizzled mine with some REAL maple syrup for that special finishing touch. Yum!
Spiced Apple Bread Pudding
2 medium sized tart
organic apples, such as Granny Smith, Empire or Cortland
2 Tbsp. brown sugar
1 tsp. ground cinnamon
½ tsp. nutmeg
3 cups apple cider
2 Tbsp. butter, melted
1 tsp. maple extract
10 cups (1- inch
pieces) stale bread
1/3 cup raisins
½ cup walnuts
Directions:
1. Peel and thinly
slice apples. Toss with brown sugar,
cinnamon and nutmeg in a medium sized bowl.
2. Combine cider,
butter and vanilla in another bowl.
3. Cover the bottom of
a 2-quart casserole dish with half of the bread pieces. Sprinkle with 1/2 of the raisins, apples and
walnuts. Add another layer with the
remaining ingredients.
4. Slowly pour the
cider mixture over the top layer. Using
a flat, wide spatula, pressing down to compact and submerge the top layer.
5. Allow to sit for
approx. 15 minutes, so the juices become nicely absorbed.
6. Cover with foil and
bake at 350 degrees for 50 minutes.
Uncover and bake an additional 15 minutes or until the top is golden
brown.
Nutrition Profile: 257 calories; 9 g fat; 8 mg cholesterol; 41 g
carbohydrate; 5 g added sugars; 6 g protein; 4 g fiber; 137 mg sodium; 234 mg.
potassium
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