Recipe of the Month: The Amazing Apple
The Amazing Apple
One of the best things about fall is apple season! From Waldorf salad to warm apple pie, or just fresh as a tasty snack, apples add a delicious crunch to the fall season. Apples are high in fiber and have a low glycemic index, which means they are filling and won’t spike your blood sugar levels. There is also research to suggest that apples may support heart and brain health; apples have also been found to help lower the risk of type 2 diabetes and even fight cancer. (See EatingWell for more information).
In honour of International Eat an Apple Day (yes, there is such a day!) - this weekend on September 21st-we are sharing a yummy apple crisp recipe. You can find the recipe in the Eating Well Cookbook from Campus Wellness. (For added decadence, serve with a scoop of vanilla ice cream!).
A 3 lb bag of apples costs approximately $9 at Zhers. However, at this time of year, local farmer’s markets often have great deals on apples.
Apple Crisp
This easy but nutritious dessert can also be made with peaches, pears, blueberries or other fruit. Look for seasonal local fruit at the Farmers’ Market in the fall. Frozen fruit also works in this recipe (but don’t thaw it all the way). Stir in 15 ml/1 tbsp cornstarch into the fruit so it’s not too runny. This recipe is delicious served warm or cold.
Prep time: 20 minutes; Cook time: 45 minutes
Ingredients:
(Makes 9 servings)
Base:
- 1000 ml / 4 cups - Peeled, sliced apples
- 30 ml / 2 tbsp Sugar
- 5 ml / 1 tsp Cinnamon
Topping:
- 125 ml / 1/2 cup Whole wheat flour
- 125 ml/ 1/2 Oatmeal (not cup instant)
- 125 ml / ½ cup Lightly packed brown sugar
- 125 ml / 1/2 Non-hydrogenated cup margarine or butter
Instructions:
- Preheat oven to 350F. Lightly grease an 8 x 8-inch baking pan or casserole dish or spray with non-stick spray.
- Mix sugar with cinnamon in a mixing bowl (if using frozen fruit or berries also add 15 ml/1 tbsp cornstarch). Add apples and toss to mix.
- Pour apple mixture into prepared pan.
- For the topping, add the flour, oatmeal and brown sugar to the mixing bowl. Add the butter.
- or margarine and use 2 knives to cut it into the mixture until it resembles small crumbs.
- Bake until fruit is tender (check it with a fork) and the crisp is bubbling and browned, about 45 minutes (the time depends on the fruit you are using).
Should I buy organic?
Both organic and non-organic foods are nutritious and safe to eat. Like any food purchase, choosing to use organic or non-organic is a personal choice. Since they are often significantly more expensive, if buying organic means you will buy less produce, then stick to regular.
Remember to rinse all vegetables and fruit thoroughly.
Want more apple recipes?
Breakfast: Apple Pancake
Lunch: Curried Tuna with Apples; Apple-Butternut Squash Soup (swap the butter for olive oil to make it vegan).
Dinner: Apple Cheddar Turkey Meatballs; Rosemery Roasted Chicken with Apples