An Apple a Day: Everyday Recipes Just in Time for Apple Season
“An apple a day keeps the doctor away…”
This popular phrase was coined in 1913 to entice people to eat more apples, but the well-known suggestion to eat an apple daily first appeared in print in 1866. The adage from Pembrokeshire, Wales was originally, “Eat an apple on going to bed and you’ll keep the doctor from earning his bread.” No matter which proverb you prefer, the important thing to take away is that apples are packed with vital nutrients that keep the body in balance. Learn more about these health benefits just in time for apple season, and try some great recipes for breakfast, lunch, and dinner so you can truly enjoy an apple a day!
In addition to important vitamins like Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, and Vitamin C Folate (an amino acid), apples contain disease-fighting antioxidants. In fact, Red Delicious and Granny Smith apples ranked 12th and 13th in a study of over 100 foods in 2004 to examine their antioxidant concentration. Another great component of apples is the fiber called Pectin, a contributor to a healthy digestive system.
Eating apples regularly may improve your health.
Help Your Dental Health and Hygiene
Biting and chewing an apple can lower levels of bacteria by stimulating saliva production. So, when it comes to tooth care, an apple a day can keep the dentist away, too.
Defeat Digestive Issues
The Pectin found in apples will help your body to balance the water in your system and either move waste along, or slow down the process— depending on what your body needs. Therefore, fibrous apples can help reduce the effects of both diarrhea and constipation.
Invigorate your Immune System
The antioxidant Quercetin is known to boost immunity and reduce everyday stress that can throw your body off balance. Make sure you leave the skin-on to get the most out of this antioxidant.
Reduce Risk of Diabetes
The soluble fiber in an apple can balance blood sugar and help to prevent crashing. This is why an apple makes a fantastic snack. In fact, Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes.
Avoid Alzheimer’s
Recent research on mice indicates that consuming apple juice increases the amount of neurotransmitter Acetylcholine, which can ward off signs of Alzheimer’s and fight the effects of aging on the brain.
Curb the Potential for Cancer
Studies conducted by the American Association for Cancer Research, agree that flavanol-rich apples can reduce the risk of developing pancreatic cancer— by up to 23%. Researchers at Cornell University have also identified compounds known as triterpenoids in apple peel that have potent anti-growth actions against cancerous cells.
So now that you know why apples are great for avoiding a doctor’s visit, here are a few great recipes for apple season that will allow you to enjoy an apple a day. Take advantage of apple season, and enjoy local, Georgia Grown apples this fall!
Ailment-Fighting Recipes for Apple Season
For Breakfast:
Recipe via Simply SissomApple Pie Overnight Oats
Ingredients:
1 Apple, large
1/2 tbsp. Butter
1/2 tsp. Cinnamon
1/4 cup Maple syrup
2/3 cup Plain yogurt
1 cup Rolled oats
1 1/3 cups Rock House Creamery whole milk (from Farmview)
2 tbsp. Chia seeds
1 tsp. Vanilla extract
Directions:
In a skillet over medium-high heat add apples, butter, cinnamon, and maple syrup. Stir to combine. Cook until apples are tender. About 5-7 minutes. Cover and refrigerate.
In a small casserole dish with a lid, add yogurt, oats, milk, chia seeds and vanilla. Stir to combine. Cover and place in the refrigerator overnight.
Place 1/4 of the oatmeal mixture into 4 jars. Top with 1/4 of the cooked apples. Place lid on jar. Store in refrigerator overnight and enjoy the next morning. Will keep in refrigerator for 1-3 days.
Recipe via Paleo Running MommaCaramelized Sweet Potato and Apple Hash Browns
Ingredients:
1 Very large sweet potato (or 2 medium ones), peeled and diced (about 2 cups)
1 Large Pink Lady or Granny Smith apple, diced
2 tbsp. + 2 tsp. Ghee or coconut oil, separated
1/2 tsp. Salt
1/2 tsp. Ground cinnamon
1 tsp. Organic coconut sugar
Directions:
Heat a large, seasoned cast iron pan (or any heavy skillet that won't stick) over medium heat and add 2 tbsp. of coconut oil. Once the pan is heated, add the diced sweet potatoes and sprinkle evenly with the sea salt and stir/toss to coat the potatoes.
Cover the pan for about 2 minutes. Uncover and stir; lower the heat a bit if the potatoes are starting to brown too much. Re-cover and cook for another 2-4 minutes until the potatoes are soft.
Uncover the pan and continue to cook, stirring, until the potatoes are light brown all over. Add the diced apples plus the 2 tsp. ghee and stir to combine. Add the coconut sugar.
Cook over medium heat, stirring occasionally, for another 5 minutes or until the apples and potatoes are brown. Adjust the heat of your stovetop as necessary to avoid burning. Once apples and potatoes are toasty, remove from heat and stir in the cinnamon. Let cool a bit and then serve warm. Enjoy!
For Lunch:
Recipe via The Garlic DiariesTurkey, Apple, & Fromage Sandwich with Apple Cider Mayo
Ingredients:
1 Loaf of Luna sandwich bread (from Farmview)
3-4 Granny Smith apples
1 Package of Rock House Creamery Fromage (from Farmview)
1/2 lb. Thick cut turkey breast deli meat
2 tbsp. Apple cider vinegar
6 tbsp. Mayonnaise
Fresh arugula
Directions:
Toast your slices of bread lightly in the toaster or top rack of your oven. Slice the granny smith apples, set aside.
In a small bowl, stir together the mayonnaise and apple cider vinegar.
To assemble the sandwich, spread about a tbsp.. of mayo (more or less depending on preference) onto one slice of bread. Next, add your slices of turkey meat and your apples. Then, spread on a layer of creamy fromage cheese spread. Finish with some arugula, and finally, the top slice of bread.
Recipe via Eating WellChicken and Apple Kale Wraps
Ingredients:
1 tbsp. Mayonnaise
1 tsp. Dijon mustard
3 Medium-sized whole kale leaves
3 oz. Cooked chicken breast, thinly sliced
1 Red onion, sliced
1 Apple, cored and sliced
Directions:
Mix mayonnaise and mustard together in a small bowl. Spread on kale leaves. Top each leaf with about 1 oz. chicken, slices of red onion, and slices of fresh apple. Roll each leaf into a wrap. Cut in half, if desired.
For Dinner:
Recipe via The Chunky ChefOne-Pan Pork Chops with Apples and Onions
Ingredients:
2 tbsp. Olive oil, divided
3-4 oz. Rock House Farm Cheshire pork chops (from Farmview)
3/4 cup Chicken stock
1 tsp. Dijon mustard
1 tbsp. Fresh sage, chopped
1 1/2 tsp. Fresh rosemary, chopped
1/2 tsp. Fresh thyme, chopped
1/2 tsp. Salt
1/4 tsp. Black pepper
2 Medium apples, thinly sliced
1 Small red onion, thinly sliced
Kosher salt and black pepper to taste
Directions:
Season both sides of pork chops with salt and pepper. Add 1 tbsp. olive oil to large skillet, and heat over medium-high. Add pork chops to skillet, leaving at least an inch between the chops to ensure even cooking and browning. Sear 3-5 minutes per side, or until pork chops are mostly done. Remove pork chops to a plate. Leave rendering in skillet.
In a small mixing bowl, whisk together chicken stock and mustard, set aside.
Add remaining 1 tbsp. oil to the skillet, then add apples and onions. Cook 4 minutes, stirring occasionally. Season with salt, pepper, sage, rosemary, and thyme. Stir to combine.
Pour in stock mixture, using a wooden spoon to gently scrape the bottom of the skillet to release any flavorful brown bits. Slide pork chops back into the skillet, nestling them down in between the apples.
Cook 2-3 minutes, until pork chops are finished cooking and liquid has reduced by half. Serve and enjoy!