Crisp, juicy apples are a fall tradition. Take advantage of the bountiful selection of apples that are available at this time of year. There are hundreds of varieties to sample, and they range from yellow to green, crunchy to tender, sweet to tart, and simple to complex. October is a great month for experimenting with new varieties, just because there are so many of them.
Apples contain a wide variety of phytochemicals, many of which have been found to have strong antioxidant activity. They are particularly high in quercetin, known for its anti-inflammatory and anti-histamine effects. Some studies have suggested that the consumption of apples is linked to reduced risk of some cancers, cardiovascular disease, asthma, diabetes, and obesity. To get the most of the phytochemical content, it is important to eat the pigment-rich apple skin. And raw, whole organic apples are a better nutritional choice than jarred (cooked) applesauce or bottled apple juice.
Apples are a rich source of pectin, a type of soluble fiber that is found in plant cell walls and tissues. This fiber works to lower cholesterol by reducing the amount that is absorbed in the intestines. Researchers have also discovered that apples can boost intestinal health by increasing the numbers of good gut bacteria which feed on apple pectin.
October is the month to experiment with many different varieties of apples to discover which ones are your favorites. Have fun seeking out your local organic apple growers and farm stands, and look for different types of interesting apples. They do not have to look perfect and shiny as they do in the grocery stores. Actually, the smaller and more imperfect they look, the better they may taste. And you needn’t worry about bringing home too many. If you wrap each one in a paper towel, so that they don’t touch each other, they can be stored in a closed cardboard box in a cool place such as a garage, (in temperate climates), or basement for months.
Apples are portable and easy to pack, and are great to include in your on-the-go meals. I enjoy them cut into slices, then smeared with some raw almond butter mixed with cinnamon or some Chinese 5-spice powder. Delicious!
Another favorite of ours is this easy, fail-safe recipe. Enjoy it often!
Unlike cooked applesauce, this is fast, easy and delicious! You can leave some of the apples in pieces if you prefer a chunkier texture to a smoother one.
4 apples 2 Tbs. honey ½ tsp cinnamon ¼ tsp vanilla
- Slice the apples into large chunks. (There is no need to peel the apples.)
- Place the apples and all other ingredients into a food processor and blend until smooth.
— Recipe from Living on Live Food, by Alissa Cohen
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