To be honest, I wasn’t sure if I should even do apples. I mean does anyone struggle to eat apples? While I feel like I have never met a person that hates apples. Sometimes eating just a sliced apple can get a little boring, so I am showing some fun ways to enjoy apples in the recipes below.
Besides being easy, very accessible, and delicious apples are also nutrient dense. You won’t be surprised to hear that they have vitamins and minerals like vitamin C and potassium. They also have phytonutrients that research suggests are important for disease prevention such as flavonoids that act as antioxidants and anti-inflammatory compounds. They are also a great source of various fibers. Some of these fibers are found in the skin, so if you and your kids don’t mind the skin, keep it on for the most nutrition.
One point that I want to point out in particular though with apples is they’re a good soluble fiber source, which is good news for your GI and heart. They contain a fiber called pectin (yes, like in canning) that is considered a prebiotic, meaning it feeds the good bacteria in your GI system. These bacteria do a variety of important jobs, such as creating neurotransmitters like serotonin, making B vitamins and short-chain fatty acids, and helping our immune system. More and more research is suggesting that when our GI bacteria are thriving, we are thriving. So apples (along with a variety of other plant foods) are a great option for us and them.
This fiber also helps to lower cholestrol. It creates a gel in our system that cholesterol gets bound up with and then is excreted, so if you are looking to lower or maintain a healthy cholesterol level, apples are a great fruit option to include in your diet.
Bored of plain apples? Try a few of the recipes below!
Caramel Apple Nachos
- 2 apples tart are best
- 1/4 cup caramel sauce
- 2 tablespoons mini chocolate chips
- 2 tablespoons chopped pistachios
- Slices apples thin and arrange on a large plate or platter.
- Drizzle with caramel sauce.
- Sprinkle on chocolate chips and pistachios and enjoy!
BBQ Apple Bacon Salad
- 2 cups arugula
- 1/2 apple, diced
- 1 slice bacon, cooked and crumbled
- 3-5 slices red onion, more or less to taste
- 1/4 teaspoon avocado oil or any other oil of choice
- 1 teaspoon bbq sauce
- Toss all the ingredients together and enjoy!
Applesauce Oat Muffins
- 1 cup applesauce
- ½ cup milk
- 1 egg
- ¼ cup olive oil
- ½ tsp vanilla
- ½ tsp almond extract
- ½ tsp cinnamon
- 1 cup whole wheat flour
- 1 cup oats
- sprinkle salt
- 2 tsp baking powder
- ½ cup craisins
- Mix all the ingredient together until just combined. Divide into 12 greased or lined muffins tins. Bake at 375 for 15 minutes. Cool and enjoy!
Roasted Apples and Sweet Potatoes
- 1 sweet potato
- 1 shallot
- ½ purple onion
- 2 Tbsp olive oil
- 2 golden delicious apples
- ⅛ tsp nutmeg
- ¼ tsp garlic salt
- sprinkle cinnamon
- In a large bowl, toss all the ingredients together until the seasoning and oil is well dispersed.
- Roast at 400°F for 20-25 minutes until tender.