An apple a day … makes for delicious, healthy dishes

Published 8:00 am Saturday, September 1, 2018

One of my favorite childhood memories is going apple picking with my family. I distinctly remember the tree limbs thick with leaves and dripping with apples. It was incredibly peaceful in the orchard and as idyllic as a movie set.

I found it odd, though, that signs urged us not to walk on apples that had fallen to the ground. I later learned that those apples would be collected to make apple sauce. It’s likely that this apple picking adventure was the precursor to my love of apples.

We’ve all heard that an apple a day keeps the doctor away, but is there any truth to that proverb? Apples are extremely rich in important phytonutrients and antioxidants, which may help reduce the risk of developing cancer, hypertension, diabetes and heart disease.

The quercetin in apples helps us stay energized by ensuring our bodies get a proper supply of oxygen through enhanced blood circulation. This means apples are an ideal pre-workout snack for people who like to exercise.

Forget about peeling apples, the skin is full of pectin, a fiber that acts like a probiotic, which promotes good bacteria in the gut. The fiber in apples also cleanses your teeth and the antibacterial properties keep bacteria and viruses from infecting your body.

As if the health benefits of apples aren’t enough, apples are inexpensive, portable and, of course, delicious, making them a perfect snack to enjoy anywhere.

When most people think of apples, the first thing that comes to mind is  apple pie. However, this humble fruit can play the lead and best supporting actor in many recipes. The range of flavors it can have, from super sweet to magnificently tart, adds to its diversity and value in dishes.

ROASTED POTATOES WITH APPLES AND MAPLE MUSTARD GLAZE

• 1½ pounds (approximately 6 cups) small potatoes cut into 1-inch chunks
• 1 teaspoon kosher salt
• ½ teaspoon freshly ground pepper
• 2 golden delicious apples, cored and cut into 1½–inch chunks
• 2 tablespoons whole-grain mustard
• 2 tablespoons pure maple syrup
• 1 tablespoon cider vinegar or red wine vinegar

Preheat oven to 450°F. Toss potatoes, salt and pepper in a large bowl until well coated. Spread mixture onto a large roasting pan. Roast 10 minutes. While potatoes roast, stir apples, mustard, maple syrup and vinegar together in bowl. Reduce oven to 375°F. Remove roasting pan and scrape potatoes from the pan with a spatula. Add apple mustard mixture to potatoes and toss. Return the pan to the oven and bake. Stir occasionally until potatoes and apples are tender and the glaze is caramelized (45 to 50 minutes).

(Adapted from Healthyseasonalrecipes.com)

COCONUT CURRY TOFU WITH GREEN APPLE, MANGO AND PEANUTS

• 1 package firm tofu, cubed
• 1 small yellow onion, diced
• 1 garlic clove, minced
• 1 tablespoon grated fresh ginger
• 1 tablespoon madras curry powder
• 1 tablespoon spicy curry powder
• ½ teaspoon ground coriander
• ¼ teaspoon ground cumin
• 1 cup vegetable broth
• 1 cup coconut milk
• 1 large Granny Smith apple, diced
• mangoes diced (as desired for topping)
• roasted peanuts (as desired for topping)

Heat a few tablespoons of vegetable broth or water in sauce pan and add onion, garlic and ginger. Sauté for about 2 minutes. Next, add in curry powders, coriander and cumin. Stir to coat mixture with the spices and continue to cook 1 or 2 minutes, until fragrant. Add broth and coconut milk and simmer the curry for about 10-12 minutes, allowing it to thicken. Finally, add the tofu and apple and cook until it is heated through (about 10-12 more minutes). Top with shredded coconut, cashews and/or raisins as well as mangos and peanuts.

(Adapted from “Time for Dinner” by Guzman, Rosenstrach and Stang)

PUMPKIN, APPLE AND CARAMELIZED ONION QUESADILLA

• 2 yellow onions, sliced thin
• ¼ cup vegetable broth
• 2 tablespoons balsamic vinegar
• 1 cup pure pumpkin puree
• 2 teaspoons pure maple syrup
• ½ teaspoon chili powder
• ¼ teaspoon smoked paprika
• ¼ teaspoon crushed dried rosemary
• pinch of cayenne (optional)
• 1 apple, sliced thin
• 4 medium tortillas (either flour or corn)

In a large skillet, heat vegetable broth over medium heat. Add sliced onions and cook for about 25 minutes, stirring every few minutes until it is dark and caramelized. Add more broth if onions start to stick to pan. As the onions cook, keep them in an even layer. While the onions are cooking, stir together the pumpkin, maple syrup, chili powder, smoked paprika, rosemary and cayenne. When the onions are caramelized, turn off the heat and add the balsamic vinegar, stirring to coat.

Spread one-fourth of pumpkin mixture over an entire tortilla. Place one-fourth of onion mixture over one-half of the pumpkin puree and add sliced apple on top of onions. Fold the half of the tortilla that has pumpkin on it over the other half and set aside. Continue with the remaining tortillas. Heat a skillet over medium heat and place the folded tortillas in the pan. Cook for a few minutes on each side until brown and crisp.

(Adapted from Veggie Inspired)

APPLE CRISP

Filling

• 8 medium-large apples; preferably 4 tart and 4 sweet
• 1 lemon, juiced (approximately 2 tablespoons)
• ¾ cup coconut sugar, date sugar or 1/3 cup cane sugar
• 1½ teaspoon ground cinnamon
• 3 tablespoons arrowroot starch or cornstarch
• ¼ cup apple juice or water
• ¾ teaspoon freshly grated ginger or ½ teaspoon ground ginger (optional)
• pinch nutmeg

Topping

• 1 cup gluten-free rolled oats
• ½ cup almond meal
• ½ cup unbleached all-purpose flour
• ½ cup coconut sugar
• ½ cup muscovado sugar or brown sugar
• ½ cup pecans, roughly chopped
• ¼ teaspoon sea salt
• 1 teaspoon ground cinnamon
• chopped dates (optional)

Preheat oven to 350 degrees. Peel, quarter and remove cores from apples and thinly slice lengthwise. Place in a large mixing bowl and top with remaining filling ingredients. Toss well to combine. Put mixture into a 9×13 (or similar size) baking dish.

Rinse and wipe out mixing bowl and add topping ingredients. Stir to combine. Break down any clumps of sugar. Pour over apples in an even layer. Top with chopped dates if desired. Bake for 50 minutes to 1 hour (uncovered) or until the filling is bubbly, the apples are very fork tender (especially in the center of the dish) and the topping is deep golden brown. Let rest at least 30 minutes before serving.

(Minimalist Baker)

Leslie Harrison of Tyler, Texas is a certified Food for Life nutrition and cooking instructor.