An Apple a Day…

Have you ever wondered if that old saying about apples keeping the doctor away actually holds any truth? As autumn arrives and apple orchards across New York reach their peak harvest, it turns out our ancestors were onto something remarkable. This crisp, sweet fruit that defines fall doesn't just taste delicious; it also contains nutrients that can support your health in ways you might not expect.

Apples serve as nature's multivitamin, offering a unique combination of nutrients that work together to support your body's most important functions. Each medium-sized apple contains about 4 grams of fiber, along with vitamin C, potassium, and powerful antioxidants called flavonoids.

When it comes to heart health, apples demonstrate their power through multiple pathways. The soluble fiber in apples, particularly pectin, helps lower cholesterol levels by binding to cholesterol particles in your digestive system and removing them from your body before they can enter your bloodstream. Studies have shown that people who eat apples regularly have lower rates of heart disease and stroke. The flavonoids in apples, especially quercetin, help reduce inflammation in blood vessels and improve circulation, while the potassium supports healthy blood pressure levels.

Your digestive system particularly benefits from apple consumption due to their unique fiber profile. Apples contain both soluble and insoluble fiber, creating the perfect combination for digestive health. The soluble fiber feeds beneficial bacteria in your gut, promoting a healthy microbiome that supports everything from immune function to mood regulation. Meanwhile, the insoluble fiber adds bulk to stool and helps prevent constipation. The natural sugars in apples are released slowly due to their fiber content, preventing the blood sugar spikes associated with processed sweets.

Eating apples on their own can be delicious, but it is also fun to take fresh fall apples and bake them into something that everyone can enjoy!

Healthy Spiced Apple Crisp

This recipe transforms the classic apple pie into a healthier version that maintains all the comforting fall flavors you crave.

Ingredients:

• 6 large apples, cored and sliced

• 1 cup old-fashioned oats

• 1/2 cup whole wheat flour

• 1/3 cup chopped walnuts

• 1/4 cup pure maple syrup

• 3 tablespoons coconut oil, melted

• 1 teaspoon cinnamon

• 1/2 teaspoon nutmeg

• 1/4 teaspoon salt

Instructions: 

1. Preheat your oven to 350°F and lightly grease a 9x13 baking dish. 

2. Arrange the sliced apples evenly in the prepared dish. 

3. In a separate bowl, combine oats, flour, walnuts, maple syrup, coconut oil, cinnamon, nutmeg, and salt until the mixture resembles coarse crumbs. 

4. Sprinkle this topping over the apples and bake for 30 to 35 minutes until the topping is golden brown and the apples are tender. 

5. Serve warm for the perfect healthy dessert that celebrates the season.

This fall, consider adding more apples to your daily routine. Whether you enjoy them fresh from the orchard, baked into healthy desserts, or sliced as a convenient snack, you're giving your body nutrition that has been valued for centuries.