It’s that time of year again! Leaves changing, football in full gear (go Steelers, says Stephanie) and apple season – yea!!!
This past Sunday after soccer I (Stephanie) took my family to a local farm to do some apple picking. It was a perfect day – sunny and about 70 degrees. We picked several different varieties – macoun, golden delicious some empires and don’t tell anyone but I had to pick a few granny smith (my favorite) even though they weren’t on the “pick” list at the farm. Please don’t send the apple police after me :()
Anyway, we ended up picking about 16 pounds and my son the baker has already made an apple pie and we have a few more recipes in the making . . . so stay tuned.
Though you may not think of apples as a superfood, you probably take them for granted. Sure they are not as sexy as pomegranates, kiwi, blueberries or acai berries, but they contain numerous awesome health benefits.
That’s because apples contain not only flavonoids (think antioxidants) which neutralize free radicals that damage cells, but they are high in a certain type of fiber known as pectin.
Pectin is a soluble fiber found in the walls of plant cells. There are many health benefits associated with pectin including reducing cholesterol and blood pressure, improving bowel function, and lowering the risk of type 2 diabetes
And that’s not all! Apples are rich in vitamin C and minerals such as phosphorus, potassium, and even a tiny amount of calcium which all have positive effects on health.
We love our apples in all sorts of recipes. They are wonderful in smoothies, chia pudding, and oats, and we adore slicing them up and spreading them with almond or cashew butter for a mid day snack. They can be added to salads, pureed into soups, and shredded into casseroles, like in the recipe below.
Apple Veggie Casserole
This is the perfect combination of sweet and savory, and makes a wonderful side dish for everyday or even a holiday.
- 1 cup shredded carrot
- 1 cup shredded sweet potato
- 1 zucchini, shredded
- 1 cup shredded apple
- 2 eggs
- 1/4 cup of honey
- 1/3 cup of coconut flour
- 3 tbsp of coconut oil or butter
- 1 tsp baking soda
- 1/3 tsp salt
- 2 tsp of ground cinnamon
PREPARATION: Preheat oven to 350 degrees Fahrenheit. Pour all the ingredients into a bowl and mix until well combined. Pour into a greased 8×8 baking dish and bake for 30 to 35 minutes.