“An Apple a Day Keeps the Doctor Away”- A Guide
Hey People! I’m sure each of us knows the common phrase, “An apple a day keeps the doctor away” which means eating nutritious food like apples will make one healthier. Therefore, one will not need to visit the doctor often.
Apples are the most widely consumed trusted Source fruit globally. They’re commonly used in recipes like pies, cookies, muffins, jam, salads, oatmeal, or smoothies. They also make a great snack or wedged and smeared with nut butter. In addition to their culinary versatility and numerous colors and flavors, apples are an exceptionally healthy fruit.
Different Varieties of Apple
Fuji
- It is named after Mount Fuji, this is perfect for snacking they have crisp texture, sweet flavor, and striped red-and-yellow skin.
Red Delicious apples
- It has red skin, wide top, and footed bottoms which is best for chopping up and mixing into dishes like raw salad.
Honeycrisp
- It is extra sweet and juicy flavor, explosive crispness, and reddish-yellow in color. Honeycrisps are perfect for eating as is, tossing into salads, or making into sauces.
Golden Delicious apples
- It is softer on the inside and thin-skinned. These are bright, yellow-green skin and mild, buttery flavor. Used for baking pies, making sauces, and work fairly well for freezing.
Granny Smiths
- It is originated in Australia and have a super tart taste and are crisp, firm in texture. These are perfect to bake into dessert, or cook them down into a savory dish.
Health Benefits of Including Apple in the Diet
- Apples are a good source of fiber and vitamin C. They also contain antioxidants, like vitamin E, and polyphenols, contributing to the fruit’s numerous health benefits.
- Apples are particularly filling due to their high fiber and water content.
- The fiber found in apples improves gut-friendly bacteria, which is beneficial to protect against chronic diseases such a diabetes, heart disease.
- Apples promote heart health in several ways. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols linked to lower blood pressure and chance of stroke.
- Eating apples is linked to a lower risk of type 2 diabetes, potentially due to their polyphenol content.
To help you fill up on all the richness and nutrition of this healthy fruit, here is a recipe
Healthy Mini Apple Pies
Preparation Time- 15 min
Cooking Time- 20 min
Total Time- 35 min
Ingredients
Old-fashioned rolled oats — 1½ cups
Light-tasting olive oil, divided — ¼ cup
Light brown sugar- 1½ tsp
Ground cinnamon, divided — ¾ tsp
Kosher salt — ¼ tsp
Tart-sweet apples peeled and diced — 2 medium
Raisins — ¼ cup
Pure maple syrup- 2 tbsp
Ground nutmeg — 1 pinch
Ground ginger- 1 pinch
Method of Preparation
- Preheat oven to 400 degrees F. Spray a mini muffin tin with nonstick cooking spray.
2. Place oats in a blender or food processor and pulse.
3. Transfer oat mixture to a bowl and add 2 tbsp of olive oil, brown sugar, ¼ tsp of cinnamon, and salt. Stir to combine and then evenly distribute the pie crust mixture into prepared muffin tin, pressing into bottom and up the sides of each muffin cup.
4. In a mixing bowl, combine apples, 2 tbsp of olive oil, ½ tsp cinnamon, raisins, maple syrup, nutmeg, and ginger. Toss to evenly coat. Gently place apple mixture into each of the muffin cups.
5. Bake in the preheated oven until apples are soft and crust begins to brown, about 20 to 25 minutes.
Apples come in a variety of shapes, colors, and flavors. They provide a range of nutrients that can benefit many aspects of a person’s health. This nutritious fruit offers multiple health benefits such as lowering the chance of developing cancer, diabetes, and heart disease. Additionally, apples are beneficial in improving gut and brain health. Henceforth, Including this fruit in a healthy and well-balanced diet contributes to fullness and reduced calorie intake.
References:
https://www.webmd.com/food-recipes/benefits-apples
https://www.healthline.com/nutrition/10-health-benefits-of-apples
https://www.bbcgoodfood.com/howto/guide/health-benefits-apples
