Foods, Uncategorized

An Apple a Day

appleblossom

 

An apple a day…

Researchers suggest that the strong antioxidant flavonoid compounds found in

apples-quercetin, play a key role by preventing “bad” LDL

cholesterol from oxidizing and triggering a series of events that result in the

buildup of plaque in arteries, as well as inhibiting inflammation and even

preventing cancer. Apples just happen to be rich in pectin, a form of soluble

fiber known to help lower cholesterol and even chelate heavy metals from the

body. Apples also provide a decent amount of vitamin C which is another

antioxidant. Make mine organic.

picture: Apple Bliossom

 

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Foods, Uncategorized

Slow Cooker Apple Cranberry Oatmeal

applecranberryoatmeal

Slow-Cooker Apple Cranberry Oatmeal

 

 

Ingredients

 

6

cups water

3

cups old-fashioned oats  ( can substitute Irish or Steel Oats)

2

apples, peeled, chopped

1/2

cup sweetened dried cranberries or raisins ( I want to try whole cranberries, maybe add in the morning)

2

tablespoons butter or margarine, melted

1/2

teaspoon ground cinnamon

1/4

teaspoon salt

 

 

Directions

 

1 Spray 3 1/2- to 4-quart slow cooker with cooking spray. In slow cooker, mix all ingredients.

2 Cover; cook on Low heat setting 6 to 8 hours. Serve porridge with brown sugar and milk or cream, as desired.

 

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Foods

Wild Apple Crunch

applecrunch

Wild Apple Crunch

6 apples, peeled and sliced

3/4 cup chopped walnuts

8 dates, chopped

1 cup currants or raisins

3/4 cup water

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

juice of 1 orange

Preheat oven to 375 degrees

Combine all ingredients except the orange juice.  Place in

a baking pana nd drizzle the orange juice on top.

Cover and bake for about one hour until all ingredients are]

soft., stirring occasionally.

Picture shows heavy cream on top,.

NOTE:  I simmer this on top of the stove

Calories 207, Protien 5 g., carbohydrates 37g., total fat 7g.,

saturated fat .7g., sodium 4 mg.

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Foods

Vegan Dutch Apple Pie

Dutch-apple-pie-18-660x495

Vegan Dutch Apple pie

One of my favorite things about this style of pie is the way the crust rises into the bottom layer of apples, which not only tastes delicious but also makes it easily sliceable. In the café’s all over Amsterdam you can buy appeltaart met slagroom (Apple Pie with whipped cream).

For this recipe you want to choose an apple that cooks reasonably fast but doesn’t turn to applesauce—for this pie I used ginger gold. The cooking time will vary depending on how long your apples take to cook; this can be anywhere from 45 minutes to 1 ½ hours. Be sure to allow it cool completely before slicing as the juices need to thicken. Even though this is a vegan version, feel free to top it with whipped cream!

Makes one 9-inch pie

Crust:

1 ¼ white spelt flour

½ cup plus 2 tablespoons whole spelt flour

½ cup plus 2 tablespoons brown rice flour

¾ teaspoon baking powder

½ teaspoon sea salt

6 ½ tablespoons melted extra virgin coconut oil

6 ½ tablespoons maple syrup

1 tablespoon water, plus more as needed

Filling:

8 medium (3 ¾ lb) apples, peeled, cored and diced in ¾ inch dice)

1 teaspoon cinnamon

¼ teaspoon ground allspice

¼ teaspoon nutmeg

Pinch sea salt

2 tablespoons fresh lemon juice

1 tablespoon maple syrup

1 tablespoon maple sugar

2 tablespoons arrowroot powder

2 teaspoons vanilla extract

Preheat oven to 350 degrees Fahrenheit.

Line the bottom of a 9-inch spring form pan with parchment paper—do this by flipping the base over and placing a larger square piece of parchment on top of it. Attach the sides, keeping the paper flush against the base. Turn it upside down and fold paper into the center, oil all the way up the sides of the pan and set aside.

Make the crust:

Add flours, baking powder and salt to a medium bowl and stir to combine. In another bowl whisk together the coconut oil, maple syrup and water. Add to flour mixture and stir to combine. Mixture should form a firm, soft dough; add more water a teaspoon at a time if mixture is slightly dry. Evenly press into pan, pressing all the way up the sides and set aside.

Make the filling:

Add apples to a large bowl along with remaining ingredients and toss until evenly combined. Pour apple mixture into the crust and lightly press down to fit all the apples in. Cover with parchment paper and then foil. Seal it well, place on a baking sheet and bake for 45 minutes. Press the foil down with a towel to force juices up over the surface of the apples. Test a few apples with a small, sharp knife, if they are still firm recover pie and continue baking for another 15 to 30 minutes until apples are tender but not mushy. Once apples are cooked through remove cover and bake another 45 minutes. Pie is ready when the juices have thickened and edge of crust is a deep golden. Remove from oven and set aside to cool completely before running a pallet knife around the edges of the pan and carefully removing sides. Slice and serve.

Please feel free to share with family and friends

Health and Wellness Associates

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Diets and Weight Loss, Foods

Slow Cooker Cinnamon Apple Oatmeal

oatmeal

OVERNIGHT SLOW COOKER CINNAMON APPLE OATMEAL
There’s something so deeply satisfying about oatmeal. The perfect balance of creamy and chewy, it’s totally filling (thanks to all the fiber in oats) without making you feel heavy. Add extra apples and forgo the brown sugar to make this dish even healthier. (Check out our guide to nine tasty toppings to boost your morning oatmeal here!)
YOU’LL NEED
1 cup steel cut oats
1½ cups coconut milk
1½ cups water
2 apples (cored, peeled, diced)
2 tablespoons brown sugar
1 tablespoon coconut oil
1 teaspoon cinnamon (Saigon or Vietnamese Cinnamon, not USA)
¼ teaspoon sea salt
Optional for Topping
Additional cinnamon or brown sugar
Chopped nuts such as almonds, walnuts, pecans, etc.
Fruit such as banana slices, fresh apple, or berries
HOW TO MAKE IT
Spray the inside of your slow cooker with oil thoroughly. This step is very important!
Add all ingredients to the slow cooker – oats, coconut milk, water, apples, brown sugar, coconut oil, cinnamon, and sea salt. Stir to combine well.
Cook on low for 5-7 hours depending on your cooker. Some take longer and some are faster. We recommend trying a test run during the day to see how long your slow cooker takes before trying overnight.
Serve and allow to cool. If desired, add toppings of your choice.
SERVES 6-8
(nutritional info for 6 servings)
253 calories, 18 g fat (15 g saturated), 0 mg cholesterol, 91 mg sodium, 24 g carbs, 4 g fiber, 11 g sugars, 3 g protein
Health and Wellness Associates
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Foods, Health and Disease

Enjoy the Fall Apple Harvest

appleharvest

Enjoy the Fall Apple Harvest

Crisp, juicy apples are a fall tradition. Take advantage of the bountiful selection of apples available this time of year. There are hundreds of varieties to sample. They range from red to yellow to green, crunchy to tender, sweet to tart and simple to complex.

Apples contain a wide variety of phytochemicals, many of which have been found to have strong antioxidant activity. They are particularly high in quercetin, a flavonoid antioxidant.1 Epidemiological studies have linked the consumption of apples with reduced risk of some cancers, cardiovascular disease, asthma, diabetes and obesity.2-7 Not only can eating an apple a day help keep the doctor away, an apple a day might keep the pounds away too; adding apples to the diet has been shown to enhance weight loss.8-9 To optimize phytochemical content, it is important to eat the pigment-rich apple skin. Choose whole, organic apples over applesauce or apple juice.

Apples are also a rich source of pectin, a type of soluble fiber that is found in plant cell walls and tissues. This soluble fiber works to lower cholesterol by reducing the amount that is absorbed in the intestines. Studies have shown that the pectin in apples interacts with other apple phytonutrients to achieve an even greater reduction in cholesterol.10 Researchers have also discovered that apples can boost intestinal health by increasing the numbers of good gut bacteria which feed on apple pectin.11

Portable and easy to pack, apples are great to include in your on-the-go meals. For an easy dessert, enjoy them baked with a sprinkle of cinnamon and nutmeg. I like to dice an apple, toss it with baby greens, some chickpeas, maybe a handful of walnuts or pumpkin seeds and then top it off with one of my flavored vinegars or perhaps my Almond Balsamic Dressing.

Experiment with the many different varieties of apples to discover which ones are your favorites. Have fun seeking out your local organic apple growers, farm stands and farmers markets and look for different types of interesting apples. They do not have to look perfect. The smaller and more imperfect they look, the better they taste. If you go apple picking and get lots of them, don’t worry, you can store them for several months. Just wrap each apple in a paper towel to prevent them from touching each other and store in a closed cardboard box in a cool place such as the basement or garage.

Health and Wellness Associates

Archived Article

  1. Furhman

312-972-Well

Foods

Wild Apple Crunch

wildapplecrunch

Wild Apple Crunch

6 apples, peeled and sliced

3/4 cup chopped walnuts

8 dates, chopped

1 cup currants or raisins

3/4 cup water

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

juice of 1 orange

Preheat oven to 375 degrees

Combine all ingredients except the orange juice.  Place in

a baking pana nd drizzle the orange juice on top.

Cover and bake for about one hour until all ingredients are]

soft., stirring occasionally.

NOTE:  I simmer this on top of the stove

Calories 207, Protien 5 g., carbohydrates 37g., total fat 7g.,

saturated fat .7g., sodium 4 mg.

Foods

Fall Apple Harvest

12004808_1043980645622003_6660574466144686155_n

Enjoy the Fall Apple Harvest

Crisp, juicy apples are a fall tradition. Take advantage of the bountiful selection of apples available this time of year. There are hundreds of varieties to sample. They range from red to yellow to green, crunchy to tender, sweet to tart and simple to complex.

Apples contain a wide variety of phytochemicals, many of which have been found to have strong antioxidant activity. They are particularly high in quercetin, a flavonoid antioxidant.1 Epidemiological studies have linked the consumption of apples with reduced risk of some cancers, cardiovascular disease, asthma, diabetes and obesity.2-7 Not only can eating an apple a day help keep the doctor away, an apple a day might keep the pounds away too; adding apples to the diet has been shown to enhance weight loss.8-9 To optimize phytochemical content, it is important to eat the pigment-rich apple skin. Choose whole, organic apples over applesauce or apple juice.

Apples are also a rich source of pectin, a type of soluble fiber that is found in plant cell walls and tissues. This soluble fiber works to lower cholesterol by reducing the amount that is absorbed in the intestines. Studies have shown that the pectin in apples interacts with other apple phytonutrients to achieve an even greater reduction in cholesterol.10 Researchers have also discovered that apples can boost intestinal health by increasing the numbers of good gut bacteria which feed on apple pectin.11

Portable and easy to pack, apples are great to include in your on-the-go meals. For an easy dessert, enjoy them baked with a sprinkle of cinnamon and nutmeg. I like to dice an apple, toss it with baby greens, some chickpeas, maybe a handful of walnuts or pumpkin seeds and then top it off with one of my flavored vinegars or perhaps my Almond Balsamic Dressing.

Experiment with the many different varieties of apples to discover which ones are your favorites. Have fun seeking out your local organic apple growers, farm stands and farmers markets and look for different types of interesting apples. They do not have to look perfect. The smaller and more imperfect they look, the better they taste. If you go apple picking and get lots of them, don’t worry, you can store them for several months. Just wrap each apple in a paper towel to prevent them from touching each other and store in a closed cardboard box in a cool place such as the basement or garage.

Foods

Citrus Apple Cider

citrusapplecider

Citrus Apple Cider

Ingredients

1 quart unsweetened apple juice

1/2 cup water

1/2 cup orange juice

1/4 cup sugar

1/4 cup lemon juice

2 cinnamon sticks (3 inches)

1 tablespoon brown sugar

1.4 teaspoons whole cloves

Additional cinnamon sticks, optional

As always, modify the ingredients to your needs.  If you need help call us.

Directions

In a large saucepan, combine the first eight ingredients; bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes. Strain, discarding cinnamon sticks and cloves. Serve warm; garnish with additional cinnamon sticks if desired. Yield: 5 cups.

Health and Wellness Associates

312-972-WELL

Foods

Baked Quinoa and Apples

bakedquinoa

Baked Quinoa with Apples Recipe

Total Time: 35 minutes
Serves: 1-2

Ingredients:

Directions:

  1. Boil Water then add Quinoa and simmer for 10-15 mins.
  2. Pour into oven safe bowl, add Eggs, Apple Sauce, Salt and Cinnamon and broil on low in oven for 7 mins.
  3. Top with Pecans, Apple and Honey