I had the priviledge of guest blogging for www.theprofessionalhypochondiac.com this month. It’s all about delicious apples…

Happy October!  As nature passes the seasonal baton to autumn, my mind immediately goes to brightly-colored leaves, cozy sweaters and crunchy apples.  Apples?  Yes, apples in a vast array of colors, flavors and varieties are
here.  From Granny Smith to Fuji to Pink Lady to Royal Gala to Honey Crisp, there’s so much to be excited about with apples – namely your health!  Apples like most plant foods contain health-enhancing compounds called polyphenols, as well as a subclass known as flavonoids, which offer a whole host of health benefits for our bodies.

Recent research in the international journal, Advances in Nutrition, examined the link between apple consumption and human health, specifically as it relates to what makes the almighty apple stay on top of the
health podium.  This fall fruit’s rich polyphenol content contributes color, flavor, texture and its unique metabolic
activity – and thus nutrition science shows that eating apples may help you fend off heart disease, certain cancers, type 2 diabetes, bone loss, mental decline as you age and even weight gain.

I get this question a lot, “Is an apple a day enough to keep the doctor away?”  Yes – according to a large, on-going trial, the Women’s Health Study, 1 apple a day (or 2 – 6 apple a week) lowered the risk of type 2 diabetes by 27 – 28 percent in participants who ate at least 1 apple a day versus those that didn’t eat any.  Also, an apple a day can boost antioxidant activity in the body – which was a positive result of a study conducted in Turkey in which 15 elderly participants ate a small apple every day for a month.  The researchers concluded that the Turkish apple-eaters had higher levels of antioxidant enzymes in their blood – a big plus for keeping cells healthy.  In addition, apples are naturally low in calories and high in fiber and fill you up on fewer calories, thus giving them an edge in waistline management.

I appreciate the versatility of apples in cooking.  Whatever the culinary pursuit from apple butter to chutney to salads to desserts, this fall favorite is sure to please every taste bud in your house…

Apple Berry Oat Bake

Use any apples you like for this recipe, although Honey Crisp apples are delicious for baking.

Yield: 8 servings

Serving Size: 1/2 cup

Prep Time:   5 minutes

Cook Time:  45 to 60 minutes

Each serving has:

528
calories

17
g total fat

2
g saturated fat

0
g trans fat

0
mg cholesterol

5
mg sodium

92
g carbohydrates

13
g fiber

46
g sugars

9
g protein

16
percent iron

1 cup apples,
sliced

1 cup
strawberries

1 cup
fresh blueberries

2 tsp.
sugar

1/4 cup
walnuts

2 cups
oats

6 TB.
canola oil

2 TB.
flaxseed, ground

2 tsp.
cinnamon

3 tsp.
maple syrup

1/2 cup
white whole-wheat flour

1.         Preheat oven to 375 degrees F. Spread fresh apples and berries in a baking dish. Sprinkle with sugar.

2.         In a medium mixing bowl, combine walnuts, oats, flax seed, cinnamon, maple syrup, and flour. Pour over berry mixture.

3.         Cover tightly with sheet of foil and bake until fruit begins to bubble, about 30 minutes. Uncover and cook until golden brown, 20 to 30 minutes longer.

4.         Scoop into bowls and serve warm.

A version of this recipe can be found in my book, The Essential Guide to Healthy Healing Foods.